The Laws of Strength Training

It is understandable that people get excited about a new fitness program when they begin to see results. Often, a new athlete will start on a program and see phenomenal results almost immediately. It becomes very tempting to dive in head first without thinking through what you are doing or really understanding how to do it.

This can often lead to injury and back-tracking, which can ruin any beginner’s chances at real success.

There are three basic laws that any athlete must follow to proceed to a more comprehensive training program without injury. This theory comes from one of my favorite fitness authors, Tudor Bompa.

Law One: Before developing muscle strength, develop joint flexibility To perform most strength training exercises, one needs a full range of motion around the major joints. Many joints are actually compressed by weight and barbell exercises, which can lead to strain and pain if the joint is not prepared. Make sure to properly stretch around all major joints prior to and after exercise. Prior to starting a weight lifting plan, make sure to prepare the body with a good stretching and cardio routine for a few weeks.

Law Two: Before developing muscle strength, develop the tendons

Tendons are a key support system to the muscles. It is necessary that they are stretched to give the muscle the capacity to grow. Without healthy tendons, the muscle may grow, but not have a good foundation to support it – much like building a house on sand. Develop these tendons for a significant period of time before making heavy weight gains. Patience will pay off.

Law Three: Before developing the limbs, develop the body’s core

All of your muscle groups – legs, arms, chest, etc – are held together by your core. The trunk is a series of abdominal and back muscles running in all directions. They provide the real foundation to the body. Big arms, a wide chest or massive legs may look great, but they won’t be sustainable without a strong core.

Stop by BOOTCAMP 619 anytime for more guidance on strength training, fitness and nutrition.