Part 2 progression of training

Sports Coach, Sports Performance, Sports Performance Coach, Fitness, Strength Coach, Strength and Conditioning Coach, Fitness Coach, Women Lifting, Resistance Training, Women Resistance Training, South Jersey

Progressions of training for athletes:


Last week I mentioned that an individual’s advancement in the progressions depends on his or her specific goals and capacity to complete them.  The next two phases, maximum strength and power, consist of advanced movements and total body awareness.  No matter what sport you compete in, or goal set. The next two stages are essential.  In the same respect, many of the exercises from these phases are thrown about the gym with no regard to the risk of injury.

Train movement not muscle 3 reasons

Phase 3: Maximum Strength.  This refers to the highest force produced within the muscles to create a maximum contraction.  More simply stated, it’s the most amount of weight that can be lifted in a given exercise.  An effect of maximum strength training is a synchronization of muscle fiber firing during a contraction.  To give you a picture, lets dive into the muscle.  Strings of muscle fibers run along the inside of the muscle and act as small rubber bands.  If more of these muscle fibers pull at once, the muscle contraction as a whole will be stronger.  Another effect of maximum strength training is an increase in contractile force.  Muscles must adapt to the load placed upon them.  Consistently lifting heavy weights will enable the muscle fibers to contract with more force.  One misconception about strengthening is that you must push until fatigue for the best result.  When an individual pushes to exhaustion they have strayed away from the goal in mind, PURE STRENGTH.  One hundred pushups is an example of muscle endurance and will allow you to make that movement repeatedly.  If you are strengthening, the aim is to bench press as much weight as possible only once. These are different modes of exercise and challenge different energy systems. Therefore, one does not equal the other.

Get results with Training Aspects Personal training

“Because strength is a crucial athletic ability, it always has to be trained with the other abilities.”(periodization training for sports) This phase is a main focus during pre-season in athletics and can last for 3 to 9 weeks. During the competitive season strength training is woven into the week to assure that the athletes will lose as little strength as possible.  Exercises are high intensity and low volume with rest intervals between 2 and 5 minutes for the muscles to fully recover between sets.  The movements are slow and controlled to create a large amount of tension in the fibers.  Eccentric and tempo training can be utilized to increase the contractile force in the muscle fibers.  Pay special attention to range of motion and technique due to the elevated risk of injury.  Make sure you are breathing properly so there is no loss in power.

Phase 4: Power. Work divided by time.  How quickly can you synchronize your muscles to lift large amounts of weight?  This is why body awareness is important from the day we start.  Exercises such as the power clean, clean and jerk, and power snatch require more than just pure strength, they require extreme coordination.  The advanced movements performed in the barbell power clean, for example, replicate multiple actions from other exercises.  It includes the deadlift, shrug, calf raise, high pull, and front squat to be completed consecutively in an explosive motion.  Easy?  Olympic weightlifters do this exercise lifting hundreds of pounds!  The muscles, again, need to be perfectly synchronized and must know the appropriate time to contract and relax.

            This is usually the last phase before transferring to sport specific plyometrics, sprints, agility, hand-eye coordination, etc.  The heavy weights that you are lifting very quickly with a jumping motion (power clean), is reduced to weights slightly more than your body weight.  Now we have the ability to move quicker with more power and strength to be utilized in competition.  There is still plenty of training to be done, but our progression of resistance has elevated our physical potential to be the absolute best we can possibly be.

Zak Goodman BS, CSCS
Exercise specialist

Suggested articles:
*3 reasons for your weight gain
*Body fat lifestyle change
Suggested video:
*K-bell Vs.  D-bell

Take action… Now!

This field is for validation purposes and should be left unchanged.

Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry Hill, Haddonfield, Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043

Recent posts
  • Death of diets
    Fit and healthy, Hockey Performance, Sports performance
    Death of diets

    Not diets but healthy nutrition habits: The fitness industry has spent many years and tons of money developing the belief of using diets to lose weight. Diets have been created for the purpose of sales and marketing, by people interested in selling a book, workshop, or seminar. Diets attack the problem but not the cause;…

  • Planes for Performance – Get Strong in all 3!
    Cherry Hill sports performance, Hockey Performance, Personal trainer tips, The scoop in all
    Planes for Performance – Get Strong in all 3!

    As a hockey player or any athlete, the ability to move well is essential to becoming a beast! The second piece to that is becoming strong in all of your movements…and the third and final piece is the ability to be move well and be strong in all the planes of motion! What are the…

  • Top 3 Techniques To Get Stronger Without Weights
    Cherry Hill sports performance, Hockey Performance, Personal trainer tips, Sports performance, The scoop in all
    Top 3 Techniques To Get Stronger Without Weights

    Although we live in a performance world where everyone wants to use weights to get stronger which obviously can work…but before you go buying all those weights, there are a few techniques you can still use to get super strong that can be done anywhere anytime! We’ll break down our top 3 techniques. we use…

Subscribe to our newsletter
This field is for validation purposes and should be left unchanged.