weight training

weight training

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.

Seated calf raise

Seated calf raise

The seated calf raise is another good calf exercise.

Weight training: The Romanian deadlift

A safer alternative for back strengthening

Weight training: Single Leg Squat

Two heads may be better than one, but this maxim often does not apply specifically to training the legs for sports performance – where training one at a time may be better than training two.

The power snatch from hang

The power snatch from the hang is ideal for anybody who needs to develop power through the lower limbs – for example, runners, long jumpers, footballers and rugby players. It is also brilliant for those who need to improve jumping combined with overhead power – for example, tennis players (serving and overhead shots), volley ball players and javelin throwers.

Power Clean from the Hang

The power clean from the hang is a clean where the bar is received in a partial or semi-squat position only and starts from a hang position and not from the floor. This variant provides most of the benefits of the power snatch from the hang; however, as the bar is caught at the chest (or rack) position, more weight can be handled, which means more strength and power benefits.

The Power Jerk

This exercise requires the bar to be taken to an overhead position from the rack position. Athletes such as boxers, athletic event throwers and tennis players can all benefit from the power jerk. The main reason is that force is transferred into the floor, through the body and finally through the limbs.

The Overhead Squat

The overhead squat is a weight training exercise which focuses on increasing the range of movement across the body. This exercise will encourage gains in strength, power, flexibility and coordination.

The clean and jerk : the Olympic bar bear

The Olympic Bar Bear is a weight training exercise which focuses on mobilising all of the body's joints.

The clean see's the lifter explosively pulling the weight from the floor to a resting position across deltoids and clavicles. From this position, the lifter bends the knees and then straightens them in order to propel the barbell overhead.

The shoulder press: behind the neck press

The behind the neck press is a weight training exercise which focuses on increasing the range of movement of the shoulder. It also increases an athlete's   overhead lifting strength.

The lift is performed standing, which means the abdominals, obliques and back muscles are also developed. 

Combining plyometric and weight training to increase speed and power

Increasing your speed and power through contrast training

Strength training: how to construct a progressive weight training plan

A training schedule to improve muscular strength

Weight training: how to perform the most common weightlifting exercises

Olympic lifts: increase your strength and power

Weight training: squats can increase power and strength

Certain squat variations have much to offer power and strength athletes

Bench Press: is it a dangerous workout exercise?

Bench pressing is more likely to cause an injury and keep you out of the gym

Recovery time: optimizing strength and power gains

Optimizing recovery periods for maximum strength and power gains

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 alternating and normal hammer curl

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 barbell bench press

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

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

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

Women's barbell row

The barbell row is an important exercise for the upper back.

Women's cat and camel

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

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

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

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 stiff leg dead lift

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.

The Barbell Curl

The Barbell Curl

The barbell curl is universally recognized as one of the main bicep building exercises.

The Gironda Curl

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.

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