| More on Weight Training Posted: 13 May 2011 03:00 AM PDT A reader asked me by email several questions on weight training. Since this is May, and just before the competition phase, I would not do anything radical until September. But it doesn't hurt to review some of the basic concepts. Weight training has its place but there are a few things you should know. - A beginner athlete's weight training requirements are different than an Elite athlete with 8-10 years of "training age" under his belt. It is not uncommon to change the overall routine every year and add/remove exercises.
- You should start with the most simple single plane, single direction general exercises, and move towards more complex, more dynamic and explosive exercises as the athlete matures with age.
- Consider exercises that involve all 3 planes, and that includes movements that are unilateral, bilateral, and Multi-Planar. This includes free weights as well as medicine balls.
- You can never be too strong, but never at the expense of bad technique, or muscular flexibility.
- Know the difference between absolute strength and speed strength (Discussed in How to Weight Train without Weights )
- "Weight Training" isn't just for strength as it is used for a neural stimulus as well, something to consider leading up to your big championship meet. It is not uncommon to do weights a few days before the big meet.
From the Archives Here are several good articles on this blog: - How to Weight Train without Weights
- Weight Training, Reps, Intensity and Benefits
- Weight ratios for power clean, bench press and squats in terms of your bodyweight
- My old weight training program
- How to determine 1 rep max (1 RM)
- Sample weight training program from another coach.
Jim Hiserman Articles If you haven't read any of the Jim Hiserman articles on this Blog, I would start with these: - 400 Meter Training: Greater Strength = Faster Times (Part 3)
- Part 2 can be found here.
- Part 1 can be found here.
- Strength and Power for Maximum Speed
Circuit Training I'm putting Circuit training in this article because I feel it has a place in the overall annual plan, especially 400 meter sprinters. - How to Weight Train without Weights
- Interval Training and High Intensity Interval Training (HIIT)
- The 4 Minute Workout
- Interval Circuit Training Examples and Routines
- Other 30 Minute Circuit Training Workouts
- The 31.5 Minute Workout
Of course, there are more articles on this Blog, but I am highlighting the best ones. 
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