Greg Weller - Principles and Practice of Weight and Strength Training

The world of exercise has seen many changes in the last twenty years. Research has revealed a wealth of information, some of which has helped confirm certain training methods to be valid and consign others to be myth. Information continues to improve with the advancements made in sports science and in coaching. Research into performance enhancement is now more relevant and applicable to real sporting situations. The practical application of the research has also come a long way, with the work of some great strength and conditioning coaches all over the world turning theories into practice. Unfortunately, it is taking a long time for the effects of all this great work to filter down and some athletes are still woefully ill informed or badly advised. Athletes of all levels, from recreational runners to keen amateur athletes, and even elite-class athletes, still present with some very common yet easily corrected deficiencies in their training. With the collaboration of researches and coaches from around the world there is enough scientific and empirical evidence to allow for well-informed decisions to be made for their training and health.

Strength training is not just for sprinters, rugby players or weightlifters; whatever your sport or reason for exercising, you need to do some strength training. Runners of all kinds, from middle-distance to marathoners and beyond, will get better results and stay healthier with the addition of some strength work. All you footballers out there will benefit from some weight training; it could prolong your career too. Accelerating, stopping, changing direction and jumping all feature in the playing of football, tennis, cricket, hockey and many other popular sports. All these aspects will get better if you improve your strength and power.

One of the main objectives in training is the prevention of injury. If you are injured you cannot train or compete. Training must also enhance performance in some way. This means that training has to be made as safe and as effective as possible. Bear this in mind when selecting exercises for your programme and think about the associated risks against the possible benefits. Crazy balancing acts on stability balls with heavy weights, for example, are counterproductive and just plain dangerous. New fitness fads and training methods will come and go, but the big strong lifts and sound training principles will always be around because they work. Be wary of the latest over-hyped fitness fad and try to be analytical in your appraisal of it before jumping on the band wagon. This does not mean you should reject everything new; excellent innovations will continue to be made but they need to be distinguished from the gimmicks and fads.

This book will provide the information you need to look after yourself better and perform better. Even before you have built significant strength, simply improving your movement with some SMR and mobility work will make you feel better and improve your performance. Some athletes have set new personal best times after just two weeks by working at getting rid of trigger points and mobilizing stiff joints before they have even started proper strength training.

There are explanations on how to prepare yourself for training sessions and look after your body better, by reducing aches and pains and injuries and making yourself stronger and more robust. The first section looks at how good posture can influence performance by helping maintain muscle balance and joint alignment to allow optimal movement and expression of strength in diverse situations.

Next is the training preparation or warm-up phase, a progressive four-stage plan to make sure you are ready for your training session. Instead of ignoring your stiff back or shoulders and heading straight for the weights, spending ten to fifteen minutes working on mobility and stability will greatly improve your training.

Methods for strengthening and stabilizing the torso, or core as it is also known, are explained and illustrated; some of these can be used as good pre-activation exercises as well.

The main section explains how to perform and develop technique for some of the best exercises for increasing whole-body strength and improving health and performance.

The final chapter on planning contains some example programmes and effective training methods to help you in your quest for strength.