When it comes to designing strength programs for athletes, a few key principles must be followed to create a program that is both effective and safe. These principles include choosing exercises specific to the sport, using appropriate loadings, and progressing the program gradually.
Exercises should be specific to the sport to train the most used muscles during competition. For example, a sprinter would benefit from exercises that focus on the quadriceps, hamstrings, and glutes. In contrast, a distance runner would benefit from exercises that focus on the lower leg muscles.
The loadings used should be appropriate for the athlete’s level of training. For example, beginners should start with lighter loads and progress gradually to heavier loads as their strength improves. More advanced athletes can use heavier loads but should still focus on using the correct form and technique.
Finally, the program should be progressed gradually to allow the athlete’s body time to adapt to the new exercises and loadings.
By following these principles, coaches and athletes can create a strength program specifically tailored to the individual athlete’s needs and abilities. This program will help improve their performance in their sport while also reducing their risk of injury.
