strength training
Download Our Free Sports Training Reports:
Enter your email address below: (As a bonus, we'll start sending you our free weekly newsletter, Sports Performance Bulletin.)
Looking for the best strength training routines and strength training workouts? These articles give you the latest information on circuit training, squats, and more with free strength training programs… To browse our library of free sports training articles, browse using the categories on the left or use the search box.
We'll pay you to ask questions
Got a question about sport? We'll pay you to ask it, and pay more to answer others' questions!
Seated calf raise
The seated calf raise is another good calf exercise.
Explosive strength training: new research on resistance training suggests less is more!
Can this latest strength training research blow away conventional methods?
Strength training: developing your core strength
A 2 month base strength plan
Strength training: overloading to increase muscle mass
Maximising strength – time to tear up the old rulebook?
Strength training programme for all sports
Warming up for strength training
Strength and endurance training- can both the elements be mastered at once?
Developing strength and endurance
Strength Training: improving your trunk strength will improve your throwing and striking
Strengthening exercises to improve your throwing performance
Recovery time: optimizing strength and power gains
Optimizing recovery periods for maximum strength and power gains
Strength training for female athletes
The benefits of strength training for young female athletes
Strength Training for Cycling at All Levels
Strength training and the importance of leg exercises: novices, experts and clubs cyclists
Strength Training for Endurance Athletes
Endurance Strength Training - Optimising muscle mass
Tabata Interval Training for Strength and Endurance
Time-efficient strength and endurance workout
Strength Training Program Part 1: Competition Preparation
The best Weight Training Exercises to prepare for competition
Can body fat loss and lean muscle gain be targeted with nutritional supplements?
Can body fat loss and lean muscle gain be targeted with nutritional supplements?
Women's Rugby: Resistance training for rugby
A women's rugby trainer divulges her rugby conditioning secrets from the World Cup
Core Training Program
Core Training Part One
Women's alternating and normal hammer curl
The alternating and normal hammer curls are both good exercises for developing and keeping the biceps strong.
Women's back extension
The back extension is one of the favorites in many gyms due to its effectiveness and reputation for increasing low back endurance and strength.
Women's barbell bench press
The barbell bench press is a fundamental upper body exercise for both men and women.
The alternating and normal hammer curls are both good exercises for developing and keeping the biceps strong.
Women's barbell curl
The barbell curl is an excellent exercise for developing strength in the biceps of the upper arms.
Women's barbell military press
The barbell military press has no peer amongst other upper body shoulder exercises.
Women's barbell row
The barbell row is an important exercise for the upper back.
Women's cat and camel
It is recommended the cat and camel be the first exercise of the day. This movement is designed specifically toward keeping your low back flexible and supple.
Women's dumbbell bench press
The dumbbell bench press is a fine alternative to the barbell version of the exercise.
Women's dumbbell military press
The dumbbell military press is a fine exercise for women who desire strong triceps.
Women's dumbbell standing calf raise
Strong calf muscles require constant and varied attention. The standing dumbbell calf raise is just one of the many different exercises that are commonly used to develop the lower leg.
Women's non supported dumbbell row
Developing the upper and lower back will mean doing rows of all forms.
Women's stiff leg dead lift
The stiff leg dead lift is a direct lower back exercise and one that is regularly used in gyms world wide. It's used because it is an effective lower back exercise.
Wrist Wraps
Wrist wraps may help buffer the stress on the wrists when benching heavy weights. Just don't become dependent on them.
Standing Calf
The standing calf exercise is common in well thought out programs.
The Barbell Curl
The barbell curl is universally recognized as one of the main bicep building exercises.
The Gironda Curl
Vince Gironda aka the iron guru was an old time strength and bodybuilding coach. This curl originated in Vince Gironda's fertile mind.
The Hammer Curl
The hammer curl is a staple in many lifters gym bag of muscle exercises.
The High Bar Bench Press Position
The high bar bench press is favored by the bodybuilders as they feel the impact on the pectoral muscles is greater.
The Lifting Belt
Several different lifting belts shown and explained.
The Low Chest Bench Press Position
The low chest bench press position is the most effective and efficient benching position as it shortens the bar stroke a significant amount if you have a good arch.
The military press
The military press is the preeminent shoulder exercise and is included in all well designed strength training programs.
The non supported dumbbell row
The non supported dumbbell row develops not only the upper back but provides a stimulus for growth in the lower back.
The Non supported Spider Curl
The spider curl is another variation of the barbell curl.
The Pendulum Shoulder Exercise
The pendulums are some of the best pre-hab shoulder exercises for a number of reasons. They are effective, easy to do and feel great.
The Seated Dumbbell Military Press
The seated dumbbell military press is an excellent alternative to the standing barbell military press, especially if your back is a bit sore from doing dead lifts.
The Seated Good Morning
The seated good morning is another variation of the standing version of this low back exercise.
The Shoulder Warm Up
A dynamic shoulder warm up ensures your potential power capabilities will be safely present when doing an upper body exercise.
The Single Arm Low Cable Row
The single arm low cable pull unilaterally strengthens the upper back while at the same time improving your ability to move weight with one arm.
The Standing Good Morning
The standing good morning is an excellent lower back exercise and one that I use with the majority of my trainees.
The standing side bend
Build your obliques with this dumbbell exercise.
The supported dumbbell row
The supported dumbbell row takes the stress off the lower back while at the same time developing the upper back into a strong and powerful structure.
Three commonly used Cheating Methods in the barbell curl
Cheating on a lift is not a normally accepted method of training. Here are the three most commonly used cheating movements seen in the barbell curl.
Under the leg rope pulls
The under the legs low rope pull is a great exercise for your shoulders, not only does it feel good doing them but the benefits are also there in the way of improved shoulder health and increased powe
Sandbag Shot Putt
Sandbags are an effective low cost alternative to medicine ball. Shot putters are one of the most power athletes in the world, so this exercise is great for developing single arm power.
Sandbag Shot Putt
Sandbags are an effective low cost alternative to medicine ball. Shot putters are one of the most power athletes in the world, so this exercise is great for developing single arm power.
Sandbag Shoulder Press Throw
Sandbags are an effective low cost alternative to medicine ball.
Sandbag Sled Pull
Sandbags are an effective low cost alternative to sleds and offer more weight variability than tyres.
Sandbag Throw and Jump
Sandbags are an effective low cost alternative to medicine ball. A drill that develops whole body power, plus it’s complexed with two-footed jumps for extra power!
Sandbag Throw and Sprint
Sandbags are an effective low cost alternative to medicine ball. A drill that develops whole body power, can be used over a range of distances and is an effective conditioning exercise.
Sandbag Throw for Distance
Sandbags are an effective low cost alternative to medicine ball. An excellent exercise for developing whole body power. You can adjust the weight of the sandbag to suit your strength goals.
Sandbag to Shoulder Lift
If you do not have access to a gym or gym equipment then using sandbags are a great tool for use as a resistance exercise.
Sandbag Turkish Get-Up
Sandbags are an effective low cost alternative to medicine ball. The Turkish get-up is an excellent exercise for developing core strength.
Sandbag Twist Throw
Sandbags are an effective low cost alternative to medicine ball. This exercise can be used to develop rotational power which is important in many sports.
Sandbag Up-Chop Throw
Sandbags are an effective low cost alternative to medicine ball. The up-chop develops whole body power in a direction that would not normally be trained but is often required in many sports.
Seated dumbbell shrug
The seated dumbbell shrug helps to eliminate a majority of lower body assistance to the movement.
Seated dumbbell side raise
The seated dumbbell side raise helps eliminate the lower body from assisting in moving the weight.
Shoulder Press
The shoulder and upper body muscles contribute to around 30% of force production during running and have an important role in most sports, whether this by fending off opposition or performing a handst
Single Leg Squat
Running is a unilateral activity meaning that at some point all weight is supported on one leg. The ability to generate force during unilateral movements is a big advantage in sports.
Skipping rope for warm-ups
Skipping rope is an excellent general warm up exercise.
The alternating and normal hammer curls are both good exercises for developing and keeping the biceps strong.
Squat bar positions-high and low
Bar placement determines the efficiency with which you can handle a load in the squat.
Squat Push Press
The Squat Push Press is an excellent exercise which challenges co-ordination and force transmission from the lower body to upper body.
Low Cable Rows with Medium Grip Bar
Rows of all descriptions are important to shoulder health and power development.
Lunge Press
A combination of a lunge and shoulder press this exercise was designed to challenge co-ordination as well as strength of the lower and upper body during a dynamic movement.
Lying straight arm external rotator cuff exercise
Maintain the strength and endurance of your rotator cuff muscles for added longevity in the weight room.
Mid Chest Bench Press Position
The mid chest bench press position is favored by some new lifters as the technique is easier to learn and apply.
Pop can rotator cuff exercise
Keeping the rotator cuff muscles strong helps to maintain healthy shoulders.
Pop can rotator cuff exercise
Keeping the rotator cuff muscles strong helps to maintain healthy shoulders.
Follow the RSS for this page
