The Sport Specific Approach to Strength Training Programs. Sport specific strength training programs are fundamental to an athletes development and success. Long gone are the days when coaches shunned weight lifting for fear that it might hinder the performance of fine skill and correct technique. Its now accepted that high levels of strength are a prerequisite to superior speed, power, strength endurance and overall sporting performance. Unfortunately, most strength training programs fall well short of what an athlete requiresBodybuilding and Olympic weightlifting programs still dominate many athletes training regimes. While these types of training have their place, strength training for sport consists of a more refined approach than simply lifting heavy weights as many times as possible. This article outlines the concept and the benefits of a periodized strength training plan. This is the most effective approach to strength training for sport. Not only does it help in the prevention of over training, it gives the athlete the best chance of peaking physically at the right time. Exercise Selection. The principle of specificity states that training should mirror the demands of the sport as closely as possible 1. This applies not only to way the bodys energy systems and neuromuscular system is taxed through manipulation of intensity and rest intervals etc but also to the movement patterns of each exercise. Bodybuilders tend to isolate a muscle group and work it to exhaustion. Athletes on the other hand should train movements rather than muscles. A simple example is the vertical jump. The muscles involved in this action calves, quadriceps, hamstrings, gluteals etc. A more appropriate exercise however is a barbell squat, which closely matches the movement pattern of the vertical jump. Taken a step further, jump squats are even more specific to jumping and its not surprising that they increase vertical jump performance to the greatest extent 4. Athletes must divide their time and energy amongst various types of training endurance, strength and power, speed and agility, tactical etc., and find the time to recoverIs that gym routine getting a little bland Weve got 8 killer strength training techniques to spice things up and keep muscles guessing. Periodized Training Programs' title='Periodized Training Programs' />The methods of resistance training are directly related to the way that the training program is designed. By choosing only the most appropriate resistance exercises volume can be kept to a minimum saving energy for other types of training. This has led many coaches to incorporate Olympic weight lifting into their strength training programs, almost without question. The rationale is that just a few Olympic lifts will build all round strength and power. Whilst exercise such as power cleans can be beneficial to some athletes, for many there are more specific and more appropriate options 2. Many of the sample strength training programs within this section of the website consist of relatively few exercises. This is deliberate and while it may seem unbalanced at first glance, it takes into account other training the athlete is expected to complete. Different Types of Strength Training. Unlike bodybuilding, where the only aim is to increase the size and appearance of muscles, strength training programs for sport ultimately must develop either explosive power or muscular endurance 2. However, rather than immediately embarking on a program to improve either or both of these fitness components, a more effective approach is to first build a solid foundationBasic Strength. Basic strength training programs adapt the body for more strenuous resistance training later on. Its objective is to prepare the body by targeting all of the major muscle groups, tendons, ligaments and joints helping to prevent injury 2. The less experienced an athlete is, the more time they will need to spend developing foundational strength before progressing onto more advanced forms of resistance training. But even experienced athletes should set aside some time during the year to complete a phase of basic strength training. It can help to redress some of the muscle imbalances that inherently occur with competitive sport. Hypertrophy. Some athletes will benefit from increasing their lean body mass by adding extra muscle bulk. Virtual Skipper 5 Boats on this page. However, the number of athletes that require hypertrophy training or a phase of bodybuilding is far fewer than most would expect. NASM-Table-14.9.jpg' alt='Periodized Training Programs' title='Periodized Training Programs' />Larger muscles are not necessarily stronger and more weight even lean, active weight can be a hindrance in many sports. Maximal Strength. Bodybuilders have exceptional muscle mass but they are typically bigger than they are strong. Maximal strength training programs do not necessarily increase the size of a muscle hypertrophy but they do lead to neuromuscular adaptations that are favourable to most athletes. Even endurance athletes can benefit from maximal strength training 5,6. Explosive Power. Just as an athlete can be extremely muscular and lack an associated level of strength, they can also be exceptionally strong but lack significant power. Most athletic movements occur much more rapidly and demand significantly more power than lifting maximal loads. If maximal strength is not converted into sport specific power, athletic performance will not improve certainly not to the extent that it could. Muscular Endurance. While many sports are dominated by powerful, explosive actions some athletes are required to overcome a relatively low resistance but for a prolonged period of time. Just as power athletes should convert maximal strength into explosive power, endurance athletes should aim to convert maximal strength into muscular endurance. Of course, many team sports require a combination of the two power and strength endurance and developing both simultaneously without one negating the other requires careful consideration. The Periodization of Strength. To promote long term training improvements and avoid over training, an overall training program can be split into specific periods, each with their own objectives and set of training parameters. This concept is called periodization and it is the most effective approach to planning strength training programs for sport. Riding Bumps SUP Race and Prone Paddle Race Training. Riding Bumps SUP Race and Prone Paddle Training is here to help you take your paddle training to the next level. Using a through a science based periodized training approach, this guide provides enough background information, workouts, and tips to help you create your ideal personalized training program to avoid training plateaus, avoid burnout, avoid injury, and maximize your performance. If you are like most paddlers and you are asking yourself Am I training too much Am I training too little How do I get faster this book was created for you. Learn. How to target different energy systems throughout a periodized training year. Why you sometimes need to train slower to race faster. How to balance volume and intensity in your training program. How to get your paddling nutrition dialed in and help you prevent you from blowing up in your next race. How to incorporate functional strength training and flexibility into your training program to help prevent injury. A complete, 2. 4 week, periodized, beginner, battle of the paddle training program so you can see how the training principles are applied to a structured training program. If you are looking to increase your endurance and maximize your paddling potential, Riding Bumps Competitive Paddle and SUP Training is your one stop guide to becoming a faster, stronger, paddler. If you are going to enter a paddle race this year or you just want to hammer on your buddies next weekend you owe it to yourself to add this book to your library. Week Training Programs Each ebook features a complete preparation program where every workout is described in detail. Do not leave your training to chance. NOTE Although these training programs contain most of the information you need to help you train for your next race, these ebooks are intended to be used as companion pieces to the main Riding Bumps training manual. Week Complete SUP training programs whether you are planning on doing a MolokaiDownwind ultradistance race, a long distance flatwater race, or a short to middle distance race, Riding Bumps has a training program to help you get in your best race form. Each periodized training program describes every workout and even includes a taper to help you show up on race day in top form. PICK YOUR PROGRAM FROM THE DROP DOWN MENU1. Week MolokaiDownwind Ultra Distance SUP program. Week Long Distance Flatwater SUP Program races longer than 1. Week Short to Middle Distance SUP program Flatwater and downwind races 5 1. Week Complete  Prone Paddle training programs whether you are planning on doing a MolokaiDownwind ultradistance race, a long distance flatwater race, or a short to middle distance race, Riding Bumps has a training program to help you get in your best race form. Each periodized training program describes every workout and even includes a taper to help you show up on race day in top form. PICK YOUR PROGRAM FROM THE DROP DOWN MENU1. Week MolokaiDownwind ultra distance prone paddle program. Week Long distance flatwater prone paddle program races longer than 1. Week Short to middle distance prone paddle program Flatwater and downwind races 5 1. Jenny Kalmbach 1. Short Distance SUP Race Build If you are looking to maximize your training time for a 3 6 mile SUP race Jenny Kalmbach has you covered. Using her less is more approach to race training and ample amounts of cross training to help you increase your fitness while minimizing injury, Jenny gives you a window into her training philosophy and outlines every workout you need to be doing for the 1. SUP and PRONE PADDLE 1. Week Progressive Paddle Interval Session Training Looking for some variety in your training Getting stale on the same old workouts This ebook contains 1. Each week builds on the previous weeks effort. This is the same early season interval training program SUP and PRONE PADDLE athletes perform here in San Diego. At less than 0. 9. Video Education Prone Paddelboarding Essential Techniques  This video covers all of the techniques that the beginner and intermediate paddler must know  to go fast and prevent injury before they race or train on a prone paddleboard. We even cover all of the mistakes new paddlers make including swinging the arms too wide, dropped elbows, poor board position, poor reach, the long stroke, bouncing up and down on their knees, poor cadence while knee paddling, paddling with a dead upper body, and many more. Click here for a full description and additional ordering information. Price  3. Learn to SUP surf with Chuck Glynn Make no mistake. Learning to surf can be difficult. If you are like us you want to get better in as little time possible. To do that you need someone who 1 knows what they are doing 2 knows how to teach and 3 hasnt forgotten what it was like to to learn to surf. Professional SUP surfer and competitive SUP racer is one of the best in the business. The entire video is organized into a progression of techniques and tips you can follow to become a better surfer. Many of the paddlers we talk with ask what do I do next to progress or what should I work on today to get better. Both of those questions are answered in the video. If you have hit a plateau with your surfing or dont know where to go next, simply follow the progression in the video. Once you master each trick move on to the next. Chuck breaks each trick down into its individual parts so you can see, hear, and understand what is going on. Each video has all of the slow motion examples and discussion you will need to progress your surfing. Click ere for a full description and additional ordering information. Price 3. 4. 9. 9.