strength training
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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.
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Seated calf raise
The seated calf raise is another good calf exercise.
Strength training: athletes need to maintain their strength and power during the in season
Failing to maintain strength levels can lead to injury and a drop in form
Strength training: focusing power on the movements and speed used in specific sports situations
Using power in specific sport situations
Core strengthening: resistance training
See main article for full workout
Core training: strengthening your core with resistance exercise
Core stability training
Strength and fitness training: how using a weighted sled can improve your performance
Sled training provides a number of training opportunities to develop performance
Strength and fitness training
See main article
Power training: developing upper body strength
Increasing upper body power in the arms and torso
Strength training: how to construct a progressive weight training plan
The strength build-up phase
Strength training: physical, technical and psychological preparation
The strength preparation phase of training
Core training using exercise ball workouts
Improve your core stability with a fitball!
Core training using a fitball
See main article for detailed description and explanation of exercises seen in this video.
Weight training: weightlifting workouts and exercises
Olympic lifts: increase your strength and power
Core exercises: isometric and isotonic strength training
Core stability training
Core stability: strength training for the back and abdominal muscles
Core training to maximise your sports performance
Core training: strengthening the back and abdominal muscles
Your core (back and abdominal muscles) are key to optimum sports performance. This area acts as a transmission, allowing your limbs to exert maximum force and power. A weak core can lead to reduced sports performance, as it may not allow you to direct all the power you’re generating where you need – through the track, for example, if you are a sprinter.
Back pain: core strengthening exercises to protect the spine
Targeted core strengthening work can reduce the risk of back pain
Gym exercise: squats can increase power and strength
Certain squat variations have much to offer power and strength athletes
Concurrent training: how to simultaneously train upper and lower body strength, muscular endurance and flexibility
Training several aspects of fitness at once
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. Plus it feels great after completing a set of heavy dead lifts or squats.
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.
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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. It helps develop coordination while at the same time allowing the muscles to take a break from the heavy lifting normally associated with the barbell bench press.
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. If you are a strength athlete you cannot afford to be doing this version of the bench press as ti puts your shoulders at a higher risk of injury. The video shows this being done with a bench that has safety bars attached. You can do these in the power rack and achieve the same degree of lifting safety. While in the power rack make certain the safety pins are placed just a little below the top portion of your chest so that if need be you can slide out from under the bar if you can't lift it.
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 power production.
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. You can adjust the weight of the sandbag to suit your strength goals.
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. You can adjust the weight of the sandbag to suit your strength goals.
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. This drill is excellent for developing acceleration power, make sure you maintain correct form throughout. You can adjust the weight of the sandbag to suit your strength goals.
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! You can adjust the weight of the sandbag to suit your strength goals.
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. You can adjust the weight of the sandbag to suit your strength goals.
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. You can adjust the weight of the sandbag to suit your strength goals.
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