Common Strength Training Mistakes - Part 1 of 4

Courtesy of: Todd Norman, M.S., C.S.C.S.

The Cutting Edge 

  

Strength training is an important component of athletic development that can greatly enhance an athlete’s performance and reduce the risk of injury.  When implemented properly, an athlete can increase muscular strength and power, enhance neuromuscular coordination, improve speed and quickness, and effectively strengthen tendons and muscles that support the various joints of the body. 

 

There are many ways to strengthen the body such as: weight lifting, resisted movement training, body weight training, and partner-assisted manual resistance training.  Ideally, athletes should use a combination of all to enhance performance and maximize development.  However, in order to achieve optimal success and avoid injury, athletes should be aware of the following common strength training mistakes. 

 

Mistake #1:  Not developing a proper base level of conditioning and muscular endurance prior to heavy strength training.

 

One of the most important aspects of a successful strength training program is to develop a base level of conditioning and muscular endurance prior to heavy lifting.  I refer to this as “getting in shape to train.”  Thus, many athletes attempt to lift heavy weights before they are physiologically ready, which leads to potential injury and reduces the overall effectiveness of their training program.  In order to prepare the body for heavy lifting, athletes should spend at least 4 to 6 weeks lifting lighter weights of higher repetitions, such as 2-3 sets of 10-15 repetitions at 65% to 70% max effort.  This will help condition the muscles and joints for the ensuing strength phase.  This “Base Phase” of training also gives the athlete time to develop proper weightlifting technique and coordination, which is important for maximal gains and injury prevention when increasing the training load.  Lastly, athletes should also develop a sufficient base in aerobic endurance, which will enhance recovery during workouts and prepare the body for more advanced speed and agility training later in their off-season program.  This can be achieved by any form of cardiovascular training sustained for approximately 20 to 30 minutes that is continuous and performed at a level of 70% to 75% of maximum heart rate.  Often times I recommend athletes utilize “Circuit Training” in the base phase, which involves super-setting lower body and upper body exercises in a circuit format where minimal recovery is allowed between exercises. This allows athletes to develop a base in strength and aerobic fitness at the same time, and is extremely beneficial for “getting in shape to train.”

 

Mistake #2:  Sacrificing Quality for Quantity

 

Unfortunately, many athletes try to lift weights that are way too heavy and potentially dangerous.  And in most cases, young athletes who attempt to lift super heavy weights almost always sacrifice proper technique and body control to achieve a lift.  For example, when performing the back squat, it is imperative to keep the feet flat, knees in vertical line with the feet, and the back in an upright, arched position.  Likewise, too often athletes break these rules, which can place excessive pressure in the knee joints and low back and possibly lead to devastating injuries that can ruin an athlete’s career.  Also, when utilizing poor technique, an athlete reduces the training effect to the desired muscle groups, which creates an artificial sense of getting stronger and limits the overall effectiveness of the training program.  The bottom line is if you can’t do it right, don’t do it at all.  

 

Mistake #3: Lack of variety in training program

 

Too often athletes perform the same lifts, in the same order, at the same intensity.  Due to the body’s natural ability to adapt to specific stresses, it is important for proper progression to modify the program periodically to stimulate growth and avoid staleness in your training.  In sports science, we call this “Periodization,” which is a fancy term for progressing an athlete through a strength training program that is effective and safe.  For example, if you always perform 4 sets of 5 repetitions on the bench press, your body will adapt to that load and lose the stimulation it needs to increase muscular strength and power.  Thus, I recommend athletes change their volume and intensity every 2 to 3 weeks in order to prevent the body from adaptation.  The following is a basic example of a 6-week periodization for the bench press that adds variety and safe progression to increasing loads.

 

                        Sets      Reps

 

Weeks 1-2:      4          8,8,6,6

 

Weeks 3-4:      4          6,6,4,4

 

Weeks 5-6:      4          4,4,2,2

 

Other ways to add variety include changing the order of lifts and changing the exercises.  For example, don’t always start your routine with legs and finish with upper body, or one day perform back squats first and the next day start your leg routine with step-ups.  Or, instead of performing bench press twice per week, perform bench press on day 1 and dumbbell chest press on day 2.  There are many different ways you can mix it up, so don’t be afraid to get creative and add variety to your strength training program.

 

Todd Norman, Owner, holds a Masters Degree in Kinesiology and is a Certified Strength and Conditioning Specialist.  He founded The Cutting Edge with the goal of providing a unique environment where athletes can develop and maximize all aspects of sport performance.  Through his advanced education, professional experience, and extensive background as a competitive athlete, Todd is committed to providing opportunity to athletes of all sports and levels to maximize their potential.  As the former Head Strength and Conditioning Coach for the NHL’s Anaheim Ducks, as well as exclusive trainer to top athletes such as tennis star Lindsay Davenport, Todd has spent several years developing and managing specialized programs for thousands of athletes and works daily to keep abreast on the most current research and information in the field of exercise science.  He is a powerful motivator, a strong leader, and a passionate trainer who thrives off of helping others achieve their goals.