By Michael Carrera, MSc. and
Reggie Reyes, BKin.

It is no surprise that many professional golfers attribute their success to the strength training aspect of their fitness routines. They are hitting the ball farther, with less effort and achieving consistency and accuracy in their game. This is not only the result of technical and tactical training on the range or the course, but also a result of improved strength.

The same can be said for any athlete. We must remove the misconception that strength training slows an athlete down or decreases his or her range of motion or flexibility. Strength training is an integral component in the training regimens of sprinters and gymnasts, some of the quickest and most agile of athletes.

Increases in strength can lead to improved speed, power and muscular endurance when properly planned. The typical bench press, arm curl, leg extension and shoulder press program will simply not suffice any longer. We must change our thinking patterns now if we really want to make a difference. Yes, there are benefits to performing the aforementioned exercises, but bear in mind that there is a proper time and place for each of them. Where many of us have gone wrong with respect to training is in the planning aspect.

In training for sports the concept of periodization, or breaking down the training plan into different phases, must form the foundation from which to work. This will ensure the athlete reaches peak performance levels at the appropriate times throughout the year.

For example, one must first develop basic joint strength and flexibility before developing power. As well, one cannot be fast unless he or she is strong. These statements allude to the importance of classifying one’s sport in order to develop a training plan consistent with the demands of the sport. For example, a soccer midfielder must race to the open space for a pass or get to the ball first many times within a 90-minute game. This implies the need to develop both speed and endurance. The same can be said for ice hockey players who skate up and down the ice many times within 60 minutes of play.