RESISTANCE TRAINING:
Simply, resistance training (RT) is a term used to describe a wide variety of training modalities, or exercise methods, by which an external load is applied to the body, typically in the form of free weights, or machine based equipment.
RT aims at developing the physical and physiological characteristic of an individual through 4 basic principles of training; Specificity, Overload, Variation and Progression (SAID). Utilising these principles and a science-backed, evidence-based approach, at CSC we implement tailored and structured individualised RT programs, which successfully optimise our athlete’s performance potential.
The fundamental basis for an athlete to participate in a RT program is to achieve what we call; the transfer of training effect. This describes the degree to which a training system or exercise can potentially carry over, or mimic, the actions of an actual sporting activity or performance pattern. Take a loaded squat for example. Science has shown us that heavy barbell squatting has an association with greater vertical jump height ability, advanced acceleration capabilities and superior change of direction proficiency. So, through CSC’s training systems we utilize the gym and RT protocols to develop an athlete’s body, which allows them to perform their sporting technical and tactical skills at an elevated level with greater execution, ultimately enhancing their performance.
Through engaging in a RT program, our bodies go through a neurological and morphological adaptive process. We see neurological improvements through increased motor unit recruitment, motor unit rate coding and motor unit synchronisation. These factors essentially improve an individual’s ability to produce higher levels of force by recruiting more muscles, more rapidly, during explosive powerful movements. But not only that, we also see improvements in neurological inhibition, meaning, we can prevent the negative effect fatigue has on our force producing capabilities, allowing us to inherently increase our force production output. This is crucial to athletes engaged in sporting competition.
Morphological induced adaptations to our bodies include; muscle growth or size (hypertrophy), increased muscular strength and force producing capabilities, development of muscular power, and, improvements to muscular endurance. These adaptations are the foundations to athletic performance, and enhancing all of these qualities through RT protocols will also make an athlete more robust, resilient and decrease an athlete’s risk to injury.
Now, RT doesn’t just increase and improve elements to optimise athletic performance, but it also plays a part, and has a positive impact, on an athletes overall health. RT has been shown to strengthen bone, decrease fat-mass, combat health related issues like cardiovascular disease and diabetes, as well as, improve psychological disorders such as depression and anxiety. So it should come as no surprise that resistance training is crucial for athletic performance and longevity.
