Why Weight Training
By Ken Mannie, www.coachad.com 1. It helps reduce the incidence or severity of injury. Injuries are inevitable in sport competition. The cumulative effect of the constant, inherent pounding on the body eventually takes its toll. However, a comprehensive, well-organized, properly administered and year-round strength training program results in musculo-tendon units that are more resilient to the stresses and impact forces sustained in athletic activities. When you think of these structures as “shock absorbers” and joint stabilizers, the need for continued strengthening becomes clear. An extremely important point of emphasis here is that this benefit holds true for both male and female athletes. Numerous studies indicate that females show relatively similar gains in muscle size (i.e., pound for pound) and strength as males after several weeks of strength training. This increased strength is just as important in injury deterrence for females as it is for males. The combination of muscle and connective tissue strength and pliability derived from strength training is crucial in dissipating the aforementioned forces that are so prevalent in both practices and games. Additionally, stronger muscles and connective tissue tend to mend better and at a faster rate when injuries are incurred. The bottom line is if for no other reason, these polestar factors on injury deterrence make strength training a requisite for all athletes. 2. Improvements in overall flexibility. Full-range strength training, like that which focuses on movement paths that complete the biomechanically correct concentric (raising phase) and eccentric (lowering phase) functions of the targeted area, will have an enhancing effect on mobility and flexibility of that structure. Keep in mind that muscles work in pairs, and while one compartment of a joint is shortened (contracted), the opposite compartment is lengthened (stretched). Hence, taking the time and effort to work a given strength training set in a focused concentric and eccentric manner pays dividends in long-term flexibility improvements. Do not fall for the antiquated notions that strength training results in stiff, robotic, clumsy, unskilled athletes. On the contrary, you will find that your athletes demonstrate more power, speed, quickness and athleticism as the result of progressive resistance training program than ever before. 3. Healthy, efficient body composition. This refers to the relative amount of lean tissue (i.e., muscle, connective tissue and bone) versus fat tissue in our bodies. When we combine a structured, well-designed format of strength training, interval training (via running and other cardiovascular enhancing activities), proper nutrition and rest, we can attain the most productive expression of lean to fat body composition possible. And since muscle is the driving force (literally and figuratively) behind all of the body’s movements, increasing its cross-sectional areas with resistance training while concomitantly decreasing fat tissue improves overall athletic efficiency. 4. Increased resting metabolism. Muscle is a very active tissue. In essence, every pound of new muscle burns around 30-40 calories a day for tissue maintenance while the body is at rest. Approximately three pounds of new muscle can raise your resting metabolic rate by about seven percent. The benefits of this occurrence are obvious; the body becomes an efficient, calorie-burning machine that factors into weight control and plays a paramount role in keeping body fat in check. And more! |