weight training
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Looking for the right weight training program or weight training routines? Need to know more about weight training for women? These articles give tips on weight training for runners, swimmers, cyclists and more with keyed-in strength training techniques on the bench press and squat exercises… 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.
Bench Press: is it a dangerous workout exercise?
Bench pressing is more likely to injure than improve performance
Strength Training Program Part 1: Competition Preparation
The best Weight Training Exercises to prepare for competition
Weight Training Routines for Rugby Players
A rugby tackle requires explosive power – here are some strength training tips on how to get it
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.
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 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 Good Morning
The seated good morning is another variation of the standing version of this low back 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.
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.
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.
Sandbag Overhead 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 Overhead Throw for Distance
Sandbags are an effective low cost alternative to medicine ball. A great exercise to develop whole body power. You can adjust the weight of the sandbag to suit your strength goals.
Sandbag Overhead Throw for Height
Sandbags are an effective low cost alternative to medicine ball. This drill is excellent for developing whole body power. You can adjust the weight of the sandbag to suit your strength goals.
Sandbag Push Press Throw
Sandbags are an effective low cost alternative to medicine ball. This exercise is brilliant for developing whole body power, especially upper-body power and coordination.
Barbell Squat Jump
Many athletes use the barbell squat jump as an exercise to develop lower body power.
Barbell Two-Footed Ankle Hop
The exercise is designed to improve the reactive ability and strength of the ankle musculature.
Bench Press
The bench press has traditionally been viewed as the gold standard for measuring upper body strength. This is probably as it recruits the major muscles of the chest, shoulder and arms.
Bench Press with Resistance Bands
The exercise is similar to the bench press but with exception that resistance bands are secured around the bar to add an extra load.
Bent Over Row
Most exercises within sport and exercise require pulling motions and thus strength within the posterior chain.
Calf-Raise
The Calf-Raise is an important exercise in the development of the lower body.
Common grips used on weight lifting equipment
Gripping the gear in the correct manner often determines success or failure with the selected equipment.
Deadlift
Another member of the “core-lifts” the Deadlift is seen as essential exercise within many strength and conditioning programmes.
Dumbbell Triceps Extensions
The dumbbell triceps extensions is a good exercise to help increase the muscle density of the triceps.
Forward Lunge
A more sport specific exercise than the Back Squat and Deadlift the lunge is an excellent exercise to improve strength and power in the lower body.
Front Squat
Similar to the Back Squat the Front Squat is a lower body exercise used to strengthen the leg muscles. Using varying loads it can be used for power, strength or hypertrophy training.
Good Morning
The Good Morning is an exercise that receives little attention but is an excellent way to develop the muscles of the posterior chain including the lower back, glutes and hamstrings.
Hang Clean
A variant of the clean, the hang clean focuses on the second pull and catch phases of the lift.
Hang Snatch
A variant of the snatch, the hang snatch focuses on the second pull and catch phases of the lift.
resistance training exercise
Resistance Training Exercise : For that extra edge all you need is variety
pregnancy weight training
Pregnancy Weight Training: Pregnancy, strength and fitness
dumbbell exercises
Dumbbell Exercises : Supine dumbbell straight arm pullover
strength training diet
Strength Training Diet : Hormones and strength - why low-fat, high-protein diets might not be best after all
weight training systems
Weight Training Systems : Weight train your hormones
strength training for children
Strength Training For Children : Why young athletes should be encouraged to work out with weights
standing calf raise
Standing Calf Raise : Standing machine calf raise
standing calf raise
Standing Calf Raise : Standing machine calf raise
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