As an athlete when you start training, you are never told to start with technical training. In fact, starting technical training right away has major setbacks that can eventually lead to injury. Instead, your goal is always to start with the body prep so you can see that your body has started to show progress. Once the body shows enough progress and it is ready for the intense workout to come only then you can start with the technical training.
Let’s take an example of a simple workout like swimming. If you are a swimmer and you need to take part in a competition, there is a high chance that you will try to push your body more and work out on the different styles of swimming. However, unless your body is not ready, you will only end up making the workout too intense for you, which will lead to injury. To deal with this issue, you need to kick off your workout with some body prep. Most swimmers use stretching as the body prep when they land in water, they do not end up with cramps.
Similarly, for the other kind of athletic training, the body prep can consist of simple steps or very lengthy and intense training that can start with simple yoga and end with resistance training. Most people design the training in a step by step process where they start with prep and then get to the actual training. This helps them utilize their energy better and they do not end up getting injured in the process.
Moreover, with body prep, they can open up their muscles for a better workout. After the prep is done, then comes the technical training process where the goal is to just make sure that you master the actual sport. Finally, the speed process comes where the body has to intensify the technical training with different methods so that when you get to the real situation you are able to perform better. One such speed-based training is resistance training.
With the help of this article, we will see why resistance training is so important. We will also see why more people are pushing resistance training by the end of the phase and how it actually works for the athletes.
How to Plan Resistance Training?
The main idea behind resistance training is to increase body weight more than normal. Using a weight vest or turning up weight is a very common practice in this condition. However, maintaining the weight-to-body ratio is very important. Most experts are able to detect the ratio and they can help the athlete but in some cases when the athlete tries to take the matter into their own hands without using experts’ advice, things can get a little problematic. A good rule of thumb is to look for the 10 to 5 ratio. For the weight, you can add just 10 percent of the extra weight to the body. So let’s say, you are 100 kg, you can only add 10kgs to your body. Moreover, to make sure the extra weight is not making you lose your mojo, it should only reduce the speed by 5 percent and not more than that.
Resistance Sprint Drills To Boost Speed
As an athlete, you will come across so many different resistance-based drills that can help you improve your speed and help with the training. However, most of this training might seem good at first but can have an adverse effect as well. To make it easier for you, here are some of the best workouts with resistance that can help you with your athletic performance:
Stair and Hill Running Sprints
This is so far the most effective workout where you can use the stairs only. The goal is to use the same maneuver as you would use on the track and then use it more of an escalating training where you have to use the full potential of your body to push more. As a beginner or someone with a very limited budget, this workout can be ideal. However, the only issue is that it mimics the moves of your game, and with resistance training it is always better to push harder and stay diverse rather than using the same move.
Weight Vest
The oldest rule in the book and the simplest thing to use is the weight vest. For the weight vest, you need to make sure that you are not pushing limits but rather just staying within the desired weight limitations. Also, you need to make sure that the weight vest you have is customizable rather than fixed. This will allow you to start with something small and then build your way around it. It will help you progress in a much better way and you will see the results in the long run.
Weight Sled Sprints
Usually, this requires you to buy the weight sled however if you have spare or used car types you can use that as well. For this workout, you will tie up the tire with a rope and then use the rope to tie it around your waist. This will help you to make sure that you add enough weight that your body struggles a little before finding its memento. Where most people use big tired and multiple tires, some people end up adding weight stones within the tires for some extra weight. However, make sure that you are not adding more than 10% resistance weight otherwise your body will become extremely exhausted.
Bottom Line
To sum it all up, resistance training is much more intense than usual training. So you are using the same maneuvers, doing the same thing but with more weight on your back. In the case of swimming, the swimmers wear heavy bags while in the case of running, we see runners wearing weight vests. All these things help in preparing your body and in the long run, you will see the impact of these things when you practice without them. Imagine you have practiced with 5 kg extra weight on your back but when you get to the actual situation, there is no extra weight, your body will not have to push more and it will still see much better results. Also, you will notice that things that might come off as intense during training will become a cakewalk for you later.
