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.

Supplements, vitamins and minerals

Body Building & Weight Loss Supplements

High quality bodybuilding and weight loss supplements, vitamins and minerals, as well as other health and nutritional products.

Select this link for more information on "Bodybuilding and Weight Loss Supplements".

Complete Olympic Lifting

Complete Olympic Lifting DVD

Do your athletes rely on speed and power to be successful at their sport? If they do then let`s be honest, weight training is extremely important for your athletes to be able to generate maximal force.

There are no better weight training exercises for power then the Olympic Lifts. Now, how comfortable do you feel teaching the Olympic Lifts? With the Complete Olympic Lifting DVD, you will discover how easy they are to teach.

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lean hybrid muscle training

Lean Hybrid Muscle

If you are not the most genetically gifted person, Lean Hybrid Muscle will accelerate muscle growth and fat loss faster than any other training method.

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Dumbbell Routines

Dumbbell Routines and Exercises E-book

This E-book contains dumbbell exercises and lifting routines which will help you gain more muscle, lose weight or just get yourself in better physical shape.

Dumbbell exercises force each arm to work on their own. When you use barbells, it is easy for the stronger arm to dominate and help the weaker arm complete the lift. Over time this can lead to a muscle imbalance - dumbbells will help you develop symmetry.

Select this link for more information on "Dumbbell Routines and Exercises".

Body Building Revealed

Body Building Revealed

Body Building Revealed is a complete blue print to Gaining Muscle.

Everything you need to know about diet and nutrition, over 50 bodybuilding supplements reviewed, dozens of workouts, high intensity cardio and the mental edge are covered in Will Brink`s ultimate guide.

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Associated Pages

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

Associated Books

The following books provide more information related to this topic:

  • Explosive Power and Strength, D.A. Chu, ISBN 0 87322 643 7
  • Strength Training Anatomy, F. Delavier, ISBN 0 7360 4185 0
  • Strength Training for Athletes, A. Winch, ISBN 1 86126 650 2
  • Serious Strength Training, T.O. Bompa et al., ISBN 0 88011 834 2
  • Strength and Conditioning for Games Players, C. Brewer, ISBN 1 902523 85 7
  • Strength Training for Coaches, B. Pauletto, ISBN 0 88011 371 5
  • Advanced Studies in Physical Education and Sport, P Beashel et al., ISBN 0 17 4482345
  • Physical Education and the Study of Sport, B. Davis et al., ISBN 0 7234 31752
  • Essentials of Exercise Physiology, W.D. McArdle et al., ISBN 0 683 30507 7
  • Physical Education and Sport Studies, D. Roscoe et al., ISBN 1 901424 20 0
  • The World of Sport Examined, P. Beashel et al., ISBN 0 17 438719 9
  • Advanced PE for Edexcel, F. Galligan et al., ISBN 0 435 50643 9
  • Examining Physical Education, K. Bizley, ISBN 0 435 50660 9
  • Sport and PE, K Wesson et al., ISBN 0 340 683821
  • PE for you, J. Honeybourne, ISBN 0 7487 3277 2

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