Strength Training - General

The following is a selection of exercise that could be included in an athlete's general strength training program.

Shoulder Press
Chest Press
Lat Pull downs
Lower Back Extensions
Triceps Press
Calf Raise

Biceps Curls
Leg Curls
Leg Extension
Leg Press
Sit Ups

Program

Identify a series of training sessions using 3 or 4 exercises from each of the above groups. Conduct 2 or 3 weight sessions per week with a 48 hour recovery between each session. Allow 3 to 5 minutes recovery between each set and exercise.

Example 15 week program

3 weeks of 3 sets of 14 to 20 repetitions max (RM)
1 week of 2 sets of 11 to 14RM
3 weeks of 3 sets of 11 to 14RM
1 week of 2 sets of 6 to 11RM
3 weeks of 3 sets of 6 to 11RM
1 week of 1 set of 3 to 6RM
3 weeks of 2 sets of 3 to 6RM

Before You Start

Prior to starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so. Any application of this training program is at the athlete's own discretion and risk.

Alternative Programs

Select the links for examples of a free weights and machines program and a program using dumbbells.

Page Reference

The reference for this page is:

MACKENZIE, B. (1997) Strength Trianing - General [WWW] Available from: http://www.brianmac.co.uk/conwtgn.htm [Accessed

Associated Pages

The following Sports Coach pages should be read in conjunction with this page: