STRENGTH TRAINING & PERFORMANCE
Strength coaches at The Injury Clinic are experienced in programming clients to improve performance. They have worked with clients who participate in both individual and team sports; with clients participating at a variety of levels, from recreational to elite.
The goal of strength training for performance is to improve strength and tissue capacity to allow adaptations that improve sporting and recreational performance.
Strength training can improve your performance across sporting, recreational and work based activities.
Our strength coaches work closely with clients and athletes in developing key aspects of performance, which include training qualities such as:
- Maximal Strength and power development
- Reactive strength through plyometric training (the ability to produce force in a short amount of time)
- The ability to exert the reactive strength developed in other planes of motion such as change in direction or agility
Other considerations when strength training to enhance performance include periodisation and program structures. Appropriate and well thought out program structure ensures progressions can be planned to ensure best outcomes, and to increase the likelihood of achieving individual goals.
Strength coaches at The Injury Clinic ensure plenty of time to discuss a plan that is best suited for you and your goals. They will develop a comprehensive plan that benefits each individual and their requirements.
Periodisation - An example: A training year of programming for performance targeted at an event may look like:
Stage 1: General Prep Phase
This is where focus is often on more technical elements, and general conditioning. We are aiming to build better positions in the gym before progressively overloading.
Stage 2: The Late Prep Phase
Higher intensities and sports specific movements are introduced and training volume is often decreased. Maximal Strength, power development, and other forms of plyometric training are focused on to prepare athletes for their peak phase.
Stage 3: Competition Phase
This is where the majority of the program is sports specific, with high intensity being the focus and low volume to maintain readiness to compete. Power and reactive strength relative to the sport are emphasised.
A note on Exercise Dosages:
We recognise many people are often hesitant to start strength training due to associated muscle soreness. We understand that a strength program needs to be complimentary to your chosen sport or current injury presentation. The Injury Clinic coaches aim to introduce new loads in recoverable volumes, ideally limiting initial soreness where possible
When prescribing exercises, we use dosage guidelines that are both safe and achievable for all demographics. This reduces the risk of injury and enables best outcomes to be achieved.
There are two dosage prescriptions that you will see used in programs at The Injury Clinic, with both types of dosages used to achieve the goals of improving strength.
Repetitions in Reserve:
Repetitions in Reserve (RIR) is essentially how many repetitions are able to be performed before failure.
E.g. If an exercise is programmed to 3 RIR, this means you should be selecting a weight that means you feel you could achieve another 3 repetitions each set. This might look like 3 x 8 at 3 RIR.
Rate of Perceived Exertion:
Rating of Perceived Exertion (RPE) is a measure of exertion and a personal rating out of 10. With one being described as minimal effort, and 10 being maximal effort.
E.g. If an exercise is programmed to RPE 8/10, this means that the required effort is near maximal; you should be working ‘8 out of 10 hard’ during the exercise.
Schedule your next visit
If you’re interested in booking an appointment with one of our team members, contact our clinic today and we’ll be happy to find time for a consultation.
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