Weight Training. Why do we need weight training ? The development of all around strength is best achieved through circuit training and then progressing with strength training. Weight training is the most widely used and popular method of increasing strength.

A muscle will only strengthen when forced to operate beyond its usual intensity. Increasing the number of repetitions with a particular weight or increasing the number of sets of the exercise can achieve this. Resistance training will increase the muscle size. Muscle growth depends on the muscle fibre type activated.

The exercise must be specific to the type of strength required, and is therefore related to the particular demands of the event. Exercises that will produce the desired development should be used. It is necessary in every weight training session to include exercises like power clean, power snatch, bench press, squats, sit ups, shoulder press, lat pull downs, extensions, triceps press, calf raises, bicep curls, leg curls and leg press. These general exercises provide a good start.

Muscle contraction is initiated by an electrical charge from the central nervous system. The exercise that causes the greatest amount of electrical activity within the muscle group produces the greatest gains in mass and strength.

The amount of weight to be used should be based on a percentage of the maximum amount of weight that can be lifted one time. For maximum results athletes should train according to their genetic predisposition. An athlete with a greater proportion of slow twitch muscles would adapt better to endurance training and a muscular endurance program using more repetitions of a lighter weight. An athlete with a greater proportion of fast twitch muscles would benefit from sprint training and a muscular strength program using fewer repetitions of a heavier weight.

The number of repetitions when weight raining is an important consideration. The greatest strength gains appear to result from working with 4-6 repetitions. Increasing the repetitions favours the increase in muscle endurance and mass.

The optimal number of sets during weight training remains controversial. In a number of studies comparing multiple set programs set, the majority of studies indicate that there is not a significant difference.

Handling heavy weights in the pursuit of strength will require a recovery of 3-5 minutes between sets, but only minimum recovery should be taken if strength endurance is the aim. The majority of athletic events are fast and dynamic, and therefore this quality must be reflected in the athlete's strength work.

The energy source being used during weight training session is probably the most important factor to consider. If you are training for muscular endurance then you require a 48-hour recovery as this is how long it takes to fully restore your glycogen stores

Weight Training

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