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Strength training isn’t just for elite bodybuilders anymore. The benefits of sports strength training have found their way into each and every activity from synchronized swimming to shot put throwing.

The increase of muscle size and tone gained by strength training for sports can be controlled based on the needs of the particular athlete. Lean swimmers don’t need mass the mass of bodybuilders, weight lifters don’t need the endurance of long distance cyclers.

Rugby and football players need a considerable amount of muscle bulk to endure hard-hitting, high contact sports. These athletes will benefit from both hypertrophy and maximum strength training exercises.

Runners and gymnasts will find alternating between strength, plyometrics and endurance training routines will give them explosive starts, stops and the energy to endure their exercise wholly.

When hypertrophy, or bulk, is needed, routines should consist of six to twelve repetitions in the 70-80% load range. Repetitions should be at a controlled, medium speed with four to six sets per session, routines should be practiced two to four times per week.

To increase your maximum strength, plan to make your last set your hardest set. Repetitions should be four or less, with 85-100% of your load ability. Allow at least four days between any maximum strength training and additional strength training of the same muscles to permit your muscles to repair themselves.

If explosive power is what you’re looking for, plyometrics can be practiced up to five times per week, either before or after your regular strength and/or cardiovascular workout. Plyometrics involve sudden changes of body position. Jumping forward, backward then left to right in rapid succession is a favorite among beginners.

Endurance is another goal of fitness sports strength training. The ability to withstand many minutes or even hours of repetitious activity is key in nearly all athletic activities. Endurance is developed through a series of exercises, known as circuit training. It is not uncommon for endurance training to include 15 repetitions or more of lighter weights, followed by another exercise then a return to the light weights for an additional 15 repetitions. There are often between six and a dozen separate exercises in a circuit, with three or four sets of each exercise to complete the circuit.

Our sports training newsletter is my gift to you. The Regular Annual Price of $97 is being waived temporarily. Subscribe for FREE today, and you will never have to pay the annual fee!

Also when you sign up for my free newsletter, you will be automatically entered in my monthly drawing to win free supplements and other great prizes.