Bodybuilders are known for using weight training to get big and strong. One idea would be using the same workout program to excel in their sport, but this isn’t so. Athletes should use a weight training program specific to their sport. “Sport specific training is simply fitness and performance training designed specifically for athletic performance enhancement.”1. The idea behind sport specific weight training is to train the body in a way that is a natural movement to the sport. “Unlike bodybuilding, where the only aim is to increase the size and appearance of muscles, strength training programs for sport ultimately must develop either explosive power or muscular endurance.”2.
The first thing an athlete needs to think about when weight training is the specific muscles that are largely used when interacting in the sport. For instance, pitchers for baseball mostly use their upper body and core to succeed in their sport. Most of their movements involve balance and arm strength. They typically don’t bat, so they wouldn’t need any special lower body workouts. The recommended weights are any type of ab workout, bench, incline, kettlebell toss, and bicep/tricep curls. For kickers/punters in football, they would mostly work out their core and lower body. Most of their movements involve balance and leg strength. The recommended weights are any type of ab workout, squats, calf raises, lunges, and box jumps. The last example would be defensive lineman in football. Most of their movements involve every muscle in their body. They require balance, leg strength, arm strength, and core strength. Due to every muscle in their body being needed for their specific position in the sport, their weight training needs to include days where they just focus on the lower body and the next day focusing on the upper body. Each day can have some form of ab workout, but separate lower and upper body workouts. Each position in each sport will require a different workout because each position requires different movements.
1.SPORTS SPECIFIC TRAINING: WHAT DOES IT MEAN?
Published on the website http://www.finishfirstsports.com/sports-specific-training.html by Coach J. Hoy, CSCS
2.The Sport Specific Approach to Strength Training Programs
Published on the websitehttp://www.sport-fitness-advisor.com/strengthtrainingprograms.html
I agree with you on football kickers. They really need to focus on a stronger lower body and core. However they need to have a "happy medium" between strength and flexibility. I can personally relate to this, being a previous kicker, if you remain inflexible, you WILL pull a muscle(s). However, i always get a good laugh when you see a "jacked" upper body kicker. This shows that they really have a passion for weight training!
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