Weight training is the most popular strength training method. This form of strength training includes machine weights, weight plates, dumbbells, and barbells. Weight training is a very versatile form of strength training. The number of repetitions, the length of the rest between sets and the exercise done can all create very specific benefits for sports performance.
Weight training for muscular endurance
Muscular endurance is your muscle’s ability to repeat the same movement repeatedly. We often test this with a push-up test, where you complete as many push-ups as possible in 1 min. Weight training for muscular endurance has a high number of repetitions and small rest periods. With muscular endurance the more sets completed the better. research recommends 4-5 sets of 20-30 RM with 30sec-1min rest periods. In a sense this is essentially high intensity interval training that focuses on specific muscles or muscle groups.
Weight training for hypertrophy
Hypertrophy is when there is an increase in muscle cross-sectional area. This increase often results in strength gains, but also increases the muscle mass of the athlete. This is beneficial in sports such as AFL, Rugby codes and Gridiron. Research states that the best methods to use in order to increase muscle size are: 2-4 sets of 12-15 RM with 2-3 min rests between sets.
Weight training for strength
Strength gains are best achieved through lower repetitions than hypertrophy and greater rest periods. Again 2-4 sets are best, but this time at 8-10 RM with a 3-4 min rest between sets. Increases in muscular strength is beneficial in most sports, but particularly in weight lifting, gymnastics and our Rugby codes.
Weight training for power
Power is the combination of strength and speed. The ability to exert a large force at speed is very beneficial for most sports, but is fundamental for sports such as shot put, high jump, football, and many more. Training for increased power, requires the athlete to lift weights at a rapid speed, but for short periods of time. Here research suggests completing 1-3 sets of 2-6 RM with a 4 min rest is the best training method.
Weight training equipment
There is plenty of different equipment that can be used for weight training. Below are some images of the main types commonly used.