Recommendations Have your athletes record and note achieved sets, reps and intensity increases.Recovery between sets is important and is normally the area most often neglected. During an athlete's formative weight training days significant strength gains will be made using 10-20 repetition maximum because they are at the lowest end of their strength training potential curve. However, it is more sensible to operate at 60-70% of max, 8-20 reps., as this will allow for proper technical control and progress. The use of 20RM loads enhance mainly strength endurance for most muscle groups. However, exercises such as squats and leg press which stress the postural muscles, 20RM has shown to induce significant gains in strength. Before progressing on to higher intensities and lower repetitions, athletes should engage in at least one year of 8-10RM per set of strength training (Poliquin 1989). Tschiene (1976) suggests that increases in maximal strength occur using sets with no more than 8 reps. Fleck (1988) suggests that high intensity training is not the pre-requisite for strength development. Particularly with the young athlete, the duration of the stimulus isimportant. In terms of motor learning capabilities it is crucial that athletes attain their top level competitive body weight at the youngest possible training age (Poliquin 1988). Thus, hypertrophy training should be commenced early to commensurate with technical development. Do not start a training program with too high a load. Training stress is created too quickly and chronic muscle soreness or injury will result. Implement progressive resistance gradually. When intensity and volume stagnate, introduce a different regime. Agonist-antagonist balance is important. Select muscle groups and appropriate exercises. Imbalances contribute to injuries, postural deficiencies, and possible changes in technique. Utilize the full range of motion and lift technically well. Proper form is essential.
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