How Strength Training Prevents Injury.
I had a recent discussion with a friend and he a theory on strength training: getting stronger doesn’t necessarily make you faster (although he said it probably does), but it instead in reduces injury. If you can reduce injury you can train more. If you can train more you get faster. Naturally, the wheels started spinning in my head and I considered how strength training can reduce injury.
1. Improved range of motion. A squat is a fundamental human movement, and done with weight (even a bit of weight) will assist in not only strengthening muscles, but increasing flexibility. My rested squat has drastically improved since I included goblet squats into my regiment. The limiting factor for a rested squat is an inflexible achilles. The more flexible you are the less you will get injured. Try: 2x5 goblet squats with 12-24kg kettlebell or dumbbell, 2-3 times a week. Drop as low as you can comfortably go.
2. Improved ligament and tendon strength. Deadlifts are fantastic for not only strengthening muscle but ligament and tendon strength as well. Why is this important? The stronger your ligaments (connects bones to bones) and tendons (connects muscle to bone) are, the better form you will have while running, swimming, cycling, etc. The better form you can maintain the less you will get injured. Every athlete knows that when they get tired, form goes out the window. When form goes, the chance of injury increases. Try: 2x5 deadlift 2-3 times per week. Start with the bar (20kg) and add 2.5-5kg kilo a week until you reach a point where it feels hard but good.
3. You will know how to lift. How many times have you (or someone you know) said, “I threw my back moving a couch, dresser, bed, heavy boxes, etc.” Sadly this is common and also extremely infuriating. No athlete wants to be sidelined because they injured themselves lifting a TV. If anything doing deadlifts and goblet squats will teach you how to lift correctly. If you can lift correctly then picking up that TV becomes much safer.
I can add definitely more reasons why strength training can reduce injury, but for me those are the big three. So give the above suggestions a try and let me know how they go!
If you are interested in one on one coaching for your next event then let me know. Send me a message. I also offer a strength specific training program that can be a compliment to your existing regiment.