STRENGTH FOR FOOTBALLERS Footballers don’t pick up heavy weights on the field or on the training track, why should they do it as part of their weekly schedule? Fortunately, this dogma is slowing dying out. Structured strength training is becoming much more of a common practice amongst athletes at all levels (that doesn’t mean the chest/tri, back/bi, no legs coz I get enough at footy split). Short and sharp - the benefits of maximal strength: - Force production. Pushing into the floor important? Try jump high without doing so.
- Ability to produce tension/bracing through the entire system. Ever tried standing up in a tackle in at attempt to shoot off a handball? That requires tension.
- Power potential. Power = force x velocity. Remember the force production point. #maths
- Efficiency. If you can apply more force into the floor with every step, it will take you less energy to move the same distance or the same energy to cover more distance (running technique, stretch shortening cycle etc. all being equal).
- Resilient soft tissues (muscles, tendons, ligaments). Try snap a twig. Easy. Try snap a branch. Harder. Weak things break.
Tips for strength training for athletes: - Technique first. Getting hurt while training to reduce the chance of getting hurt is as dumb as it sounds.
- Keep it simple stupid. These are footballers. Often not the sharpest tools in the shed at the best of times. Get them proficient at simple movements that they can easily learn and progress them.
- Don’t chase numbers for the sake of it. Here Junior is lifting 2.6x bodyweight. For a footballer, that’s plenty. And if his goal was to purely play better football, I’d back him off and work other qualities (he may have other goals up his sleeve in this case). Aim for a minimum 2-2.25x BW for something like a Trap Bar DL.
- Intensity high / volume low. In other words weights high / reps low. We will be writing about the benefits of strength training as long as we are into this whole fitness thing. #one22