Common Strength Training Mistakes - Part 2 of 2

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. 

Click here for Part 1 of this series. 

 

Mistake #4:  Overuse of non-functional training exercises

 

Many athletes over-utilize traditional weight training exercises in their off-season program.  Remember, as an athlete, you should utilize weight training to make you a better athlete, not just to make you a better weight lifter.  Don’t assume what a body builder does is sufficient for athletic development, as a body builder trains for aesthetics and isn’t required to perform full-speed sprints, rapidly accelerate and decelerate their body, or play through long seasons that subject their body to dynamic and repetitive forces. 

 

Although there are many components of body building that should be incorporated in an athletes training program, athletes must go beyond traditional weight training methods to maximize athletic performance and reduce the risk of injuries.  Being that most athletic movements are ground-based and performed in unstable or imbalanced positions, athletes should mostly train on their feet utilizing free-weight exercises.  Thus, when playing football, there is no bench behind your back to support the pressing movement, and you spend much of your time changing directions or making contact with other athletes while on one leg.  Not that you should avoid the bench press, as it is a very effective exercise for developing upper body strength, but avoid too much training while lying down or with the assistance of a machine that artificially stabilizes the body. 

 

Therefore, approximately 80% of your routine should involve Olympic lifting or free-weight movements while standing or on one leg, such as power cleans, single leg squats, military press, and dumbbell rows.  Incorporating exercises such as these will better prepare athletes for the demands of their sport.

 

 

Mistake #5:  Lack of sufficient recovery between workouts

 

Most athletes are strong-willed and prepared to sacrifice “whatever it takes” to accomplish a goal.  This desire and commitment to being your best is a great character trait that will most likely lead to success, but unfortunately this mind-set can lead to improper training recovery, and sometimes injury.  Although it is great to want to train and enhance your physical abilities, you must understand a little about muscle recovery in order to achieve optimal results. 

 

When you lift heavy weights, you are actually causing micro-tears in the muscle fibers, which is referred to as “catabolic,” meaning the muscles are being broken down.  As a result, muscles may become sore within hours of an intense workout. This is referred to in sports science as the Delayed Onset of Muscle Soreness, which is a result of tearing of the muscle fibers, not a build-up of lactic acid as most people mistakenly think. Thus, you don’t get stronger while actually lifting weights, you in fact get weaker.  For example, have you ever tried to max out after a grueling workout, chances are you couldn’t perform the desired lift because your muscles where “shot.” 

 

The act of weight lifting actually breaks your muscles down, and the true effects are gained when you allow for sufficient rest and recovery between workouts.  It is during this time your muscles actually adapt and compensate to the workout and your muscles grow in size and strength, often referred to as the “anabolic phase.”  Therefore, if you attempt to train again before your muscles are fully recovered, you are actually breaking them down more, and likewise disallowing the muscle-building effects of your previous workout and potentially risking the development of an over-use injury. 

 

In order to ensure sufficient recovery, promote muscle growth and prevent injury, it is imperative athletes allow 48 to 72 hours for the muscles to repair and regenerate from the previous workout.  Additionally, if you just started training or you perform a very difficult workout, your muscles may need even longer periods of recovery.  Basically, if your muscles are still sore, your body is telling you they are not yet ready to be trained again.   

 

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.