Bigger, Stronger Athletes Perform Better

Train to be bigger, stronger and better for next season. Two players with equal ability will be separated in performance---by the stronger player. A stronger, more powerful version of you makes you a better ball player.

Are you strong enough to play your sport? You should train for the type of strength you will need to compete at a high level. For example, you will not need maximal levels of strength to play baseball or tennis.

Even though you don't need to win a strong man contest, you do need a certain amount of strength to enhance your power and speed.

Improve your strength in these ways:

1. Optimum Strength – The ideal level of strength needed to perform in your sport. Continually getting stronger will not continually increase your power, or speed strength.

Speed strength is the ability of the neuromuscular system to produce the greatest possible force in the shortest period of time. Obviously, every athlete wants and needs this type of strength. You should know the levels of strength you need to play your specific position.

2. Stabilization Strength – The ability of your body’s stabilizing muscles to provide dynamic joint stabilization and maintain postural control during athletic movements. All athletes need this type of strength.

Core strength would fall within this category. Many athletic injuries can be traced to inadequate core strength. Core strength enhances your power.

3. Functional Strength – You should train movements (not just muscles) during strength training sessions. Producing dynamic, multi-planar eccentric, concentric and isometric contractions quickly and efficiently is the goal of training for functional strength.

Do your strength training in all 3 planes of motion.

Strength train your muscles with all contraction types (eccentric, isometric, concentric). All muscles function eccentrically (reduces force or deceleration), isometrically (stabilizes force) and concentrically (produces force).

Are you strong enough to compete? You can't just show up at the gym and do any kind of workout! Don't lose your position because you are weak!

Train hard and smart!

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Mark Dilworth, BA, PES
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