Hong Kong Sports Institute: Ricky Tianco, Strength & Conditioning Coach

Years ago top level athletes from various sports with well-honed sport skills were reluctant to do any strength training for fear of becoming muscle bound, tight, slow or too strong and somehow losing their accuracy. Skill was “king” in the field of sports competition. But as the level of skill of the other competitors caught up with the top level, the fitness factor becomes even more crucial. These days, all top-level athletes have to train not only skill but all factors of fitness. Speed and power, aerobic and anaerobic conditioning, core stability and balance are trained depending on the specific need of the elite athlete and his sport.

Is there a top-secret best strength training programme? There is no single magic formula. There is only an optimised programme specific for each athlete and his specific needs. Not all strength and conditioning training methods are appropriate for all elite athletes. It depends highly on the athlete’s effort and genetic potential, and the skill, knowledge and experience of the Strength Coach and how he/she applies the scientific principles of strength and conditioning training.

Designing strength training programmes

What are the components of a good strength and conditioning programme for elite athlete? When making a good strength training programme for elite athletes the Strength Coach should consider these essential factors:

• Needs Analysis
• Exercises
• Equipment type
• Acute training variables
• Chronic training variables
• Periodisation
• Rest and recovery
• Scientific testing and monitoring

Ideally a meeting is arranged with the athlete, the Sports Coach and professionals from the Sports Science and Sports Medicine Departments. The Sports Coach or the athlete may give input on what the requirements or fitness parameters that need to be enhanced or maintained. Scientific tests are performed and analysed to help determine athletes’ training needs.

Exercises are selected depending on the specific type of movement and training effect needed. Free weights like traditional barbells, dumbbells, kettlebells, medicine balls and power bags are very useful for speed and power training. It is also used in ground based ballistic movements where movement patterns do not follow a pre-determined path.

Exercise machines are used to train movements that usually isolate a movement pattern and follow a predetermined action. They are quite useful in rehabilitation training for injured athletes and also for isolated muscle training.

A special type of machine that uses pneumatic or air resistance is used to train speed and power throughout the whole range of motion of the movement. It is also useful for rehabilitation since the resistance can start at extremely light loads and can be adjusted in very minute increments.

Different types of equipment are used for core training and balance. They range from Stability Balls better known as Swiss Balls, Teether boards and other similar unstable surface to challenge the balance and proprioception of the athlete. Training in an unstable environment enhances performance in the stable environment.

A variety of cardio machines are used to train the energy systems. Different types of cycling ergometers and treadmills are used to train aerobic or anaerobic endurance. There are electric and self powered models available and suitable for different training objectives.

After establishing the training goal, a training programme is designed to answer the specific need. Generally, if speed and power are the goals, the programme may use free weights like barbells for explosive lifting with heavy loads and low repetitions. More rest is required between sets to help athletes fully recover. For example, a karatedo athlete may use Olympic-style lifts like the power clean or power bag cleans to train for power. The exercise movements involved are fast and explosive.

To develop local muscular endurance, exercises are performed using lighter loads, more repetitions with minimum rest in between sets. Rowers and triathletes may perform isometric exercises like the side bridge for lumbar stabilisation. However if muscular hypertrophy is the goal, the programme uses high load, medium repetitions with short rest between sets. Athletes who need to increase lean body mass may perform back squats, bench presses and lat pulldowns for 8-12 repetitions, 4-6 sets and 1 minute rest between sets to improve their body composition.

The elite athlete’s annual training programme varies according to the objectives set at different phases of the training cycle. During off-season, they have time to focus on rehabilitation of injuries and building a solid strength base. During pre-season, focus would then shift to developing speed and power. For athletes with competitive season lasting several weeks to months, an efficient and effective maintenance fitness programme is important to keep the athlete in peak condition for as long as possible and delay detraining in the in-season.

High intensity training should be accompanied with sensible recovery sessions. Methods include getting adequate nutrition, massage, hot and/or cold immersions, sauna, adequate sleep and enough down time for each athlete to enjoy other activities like reading, watching movies, hanging out with friends and family, etc.

Regular field and laboratory tests are part of the elite athlete’s training programme. Specific tests for a particular sport are performed to monitor the status and progress of the athlete’s training session or programme. It may also indicate if the coach needs to modify the individual’s programme to keep the training effective.

Conclusion

Strength training and conditioning are crucial parts in the elite athletes training. The best training programme is based on scientific training principles, how the strength coaches use them, and the harmonious cooperation of the support from sports coaches, sports science and sports medicine professionals that make up the team.