4 benefits of strength training for athletes
4 ways strength training has helped improve my golf game and made me a better runner.
Whether your goals include getting faster on the road, improving your flexibility, or seeing longer distances on the golf course, there’s a plan for that.
As someone who used to consider herself an endurance athlete constantly pounding the pavement, or practicing hours on end to try and improve my distance on the course....
I found myself totally burnt out and slightly broken. Not only did my workouts feel sub-par, I wasn't seeing improvements when it came down to game-time: the race, the benchmark, the first tee-box lol
If you’ve ever wondered if strength training will hinder your performance due to the time it takes away from practicing your sport, worry no more.
Strength training is here to stay not only as a way for us to feel great and look our best. Be it golf, triathlon, tennis, the largest sports science communities agree that all of us can benefit from strength training in our routine. Sadly, hours and hours of practice will not lead to longer drives and faster splits on the road. Trust me, I have tried and tried again.
Turns out, your body also needs isolated strength/mobility days (key to staying injury free) and REST. Yup.
1.Better Balance/reaction time decreases injuries:
When you have to hit your ball out of a nasty bunker because you shanked it, you need good balance and even strength to get back out (IYKYK). I can’t tell you how many times I’ve had to avoid a pothole or curb on my bike or road-running route.
-Strength training includes stability work:
One thing we tend to do after considering ourselves seasoned athletes or fitness enthusiasts, is discontinue balance training. In my programs I focus on unilateral training, balance training, and tons of ‘ab workouts’ that you would never consider adding to your routine.
Think single leg balance, single arm pulls, plank rotations, lunges, step ups, etc- in which your core HAS to be a main focus.
At TCF Online, you’ll implement core training in every workout.
2. Look and feel our best:
It’s no secret that when we feel our best, everything else seems to fall into place. Strength training will keep your engine burning at a higher rate, and with proper nutrition can also lead to lower body fat. You don’t have to lose weight to see improvements as recreational athlete, but it can help your training sessions feel better, faster and improve endurance.
3. Increased Strength= increased power: we can prioritize these differently depending on the sport:
In golf, strength and mobility training helps us become more flexible and build stronger hamstrings and lat muscles so we can pull harder and create more forceful swings, just to name a few. I’ve most notably seen my distances go up on the course with the addition of just 3 days per week.
For runners and cyclists: increasing our muscular endurance so we can create a higher SPM, or hold a higher wattage on our cycling cadence for longer. No more bonking out! The idea is not to completely burn out your legs for other training sessions, but to include more reps and more moderate weight and adequate rest days. Just 2 lighter sessions per week in the height of training, and 3x per week during off season.
This is the top benefit in my opinion.
4. Faster mind-muscle connection
You’re probably thinking why would I need this? Think about how many muscles it takes to fire during your golf swing, or your running form. Your brain sends signals to your muscles in order to perform these movement patterns. When you hear the term ‘muscle memory’ it means we want to make it second-nature for your body to perform a squat to press, a lunge to rotation, a single arm snatch…but we also want to execute it well.
So we can improve the quality and speed of these connections which will improve how quickly you can create power, or how much force you can produce at any given movement.
Every level is welcome at TCF Online
You don’t have to look like an athlete to train like one. If you want access to my Camp Shred 6 Week Strength Training Program for athletes
(both home and gym programs), make sure you’re on the list here.
Dumbbells have entered the chat
Gyms can be so intimidating. If you’re headed back in to lift you need a simple routine so you’re not wasting time standing around waiting for the next machine to open up. Free weights and cables or bands are what you will find in my strength training plans.
If you work out in a home gym like me- check out my list of equipment here on amazon.
*Disclaimer
If you haven't exercised for some time or if you have health problems, it's a good idea to check with your doctor before starting any new exercise program. Similarly, if you're pregnant, check with your doctor. Moderate activity is generally safe during pregnancy if you're healthy, but your doctor can assess what's best for you.