6 Essential Variables in Weight Training
Custom-Build Your Exercise Program
-- By Lonnie Soloff, Cleveland Indians' Head Trainer
Weight training is a critical component to the success of an athlete.
By becoming stronger and increasing muscular endurance, an athlete is able to perform more efficiently and is better able to avoid injury. Furthermore, there are a number of other physiological adaptations to weight training. The strength of tendons and ligaments are increased. Bone density increases, making the bone stronger and more resistant to fractures. And maximal heart rate is improved, thus increasing metabolism.
Designing a weight training program is often an annoying process for the non-professional. Hopefully the following information provides some insight into the process and encourages some of you to implement resistance training in your weekly fitness sessions.
There are 6 essential program variables to consider when designing a weight training program. These include a needs analysis, exercise selection, training frequency, exercise order, training load and repetitions and rest periods.
1. Needs Analysis
Refers to a two-stage process that considers the activity or sport the athlete is training for and the training history of the athlete. The unique characteristics of the sport or goal of training must be considered in planning a training regimen to make the training as specific as possible. Specific muscular movement patterns, cardiovascular endurance needs and flexibility requirements are all important considerations. The current level of fitness, training experience and medical history of the athlete are also integral when planning a regimen. For example, if an athlete has a history of ankle sprains and at present has an unstable ankle joint, balance and intrinsic foot and ankle strength will be included in their program.
