STRENGTH AND CONDITIONING MISTAKES This article is for athletes who’s sport isn’t decided in the gym (powerlifters, Olympic lifters, CrossFit to a degree) There’s a great quote that comes from Dan John who was, and has trained elite throwers (shot put, discus, javelin, hammer) “we are throwers that lift, not lifters that throw.” That quote sums up the point of this article nicely. There’s no point in being an animal in the gym, lifting the most weight or having the biggest vertical jump if you can’t translate it onto the field/court/ring etc. So let’s go through a few key mistakes we see: A common problem we see is athletes training like bodybuilders year round. Breaking your days up into a body part split is not the most effective way to train for your sport. Sure, there’s a time and a place for it – we do it for 4 weeks just after the season as part of a hypertrophy/preparation block before pre-season. But year-round training like this will only inflate your muscles so you look the part without actually being the part. Another issue we see is athletes training purely to lift the most weight like a powerlifter. You might have the heaviest squat, bench and deadlift in your team, but how are your skills? How’s your speed and endurance? Can you jump and land correctly? Can you touch your toes or get your arms over your head? Yes, strength is important – but don’t forget about everything else that goes into a well-rounded athlete. Other common issues are 1) only doing endurance training or HIIT work, 2) only trying to mimic the actions you do in your sport but under load in the gym 3) choosing machines over free weights 4) only training upper body or muscles you see in the mirror and of course 5) only training for your sport without any complimentary S&C work. This certainly isn’t an exhaustive list of the mistakes we see but it’s a good eye-opener for a lot of people. If you’re guilty of any of these mistakes or if you’re not sure about how to program your own training plan, read tomorrow articles or send us a message and we’ll help you out.