Principles of Weight Training for Sports Players

Different Yet Similar

The sport that an athlete is engaged with has an impact on the type of exercise routine that one should pursue. The reason for this is because different principles apply to different sports. Some sports rely more heavily on certain muscle groups than others and as such different workout routines should be adapted and catered to the specific sport at hand.

While it is true that each sport has unique exercise routines, it is also true that there are several workout routines that can be utilized across the board.

There are common elements that one should be aware of when planning a strength-training program. Regardless of one’s sport, training to improve an athlete’s performance obeys the principles of training including:

  • Specificity
  • Overload
  • Adaptation
  • Recovery
  • Reversibility

Athletes participating in various sports often engage in strength training in order to make themselves stronger and better players. No matter the sport, every athlete engages in the above common elements in their path to planning a strength-training program. Let’s delve into a few of the more important principles.


Before even starting to train, it’s important to realize that everyone is different and responds differently to training. Some people are able to handle higher volumes of training while others may respond better to higher intensities.

This is based on a combination of factors like genetic ability, predominance of muscle fiber types, chronological or athletic age, and mental state.

Regardless of the sport you are training for, it is crucial that you never compare yourself to others. You need to do what is best for you.

This translates into the gym, particularly when it comes to weight-lifting exercises. It’s important to know your limits or you can seriously injure yourself.


No matter the sport at hand, improving your ability in a sport is very specific. If you want to be a great pitcher, running laps will help your overall conditioning but won’t develop your skills at throwing or the power and muscular endurance required to throw a fastball fifty times in a game.

Swimming will help improve your aerobic endurance but won’t develop tissue resiliency and muscular endurance for your running legs. It’s important to think outside the box when looking to develop your craft.

There may be many unexpected workouts that you can engage in that can help your performance in your sport of choice. Keeping an open-mind is key since you may find help in an unanticipated place.

An example of this is football kickers. Some of the best football kickers take ballet classes in order to help with their balance. Unexpected, right? But it works!


Over time the body becomes accustomed to exercising at a given level. This adaptation results in improved efficiency, less effort and less muscle breakdown at that level. This is why the first time you ran two miles you were sore after, but now it’s just a warm up for your main workout.

As such it is crucial to change the stimulus by introducing a higher intensity or longer duration in order to continue to see improvements. One should never settle, a top athlete should always look to make sure he/she is growing and improving. If you don’t feel sore, it’s probably time to up the ante and change up your routine!


Letting your body rest and recover is almost just as important as your workout routine. The body cannot repair itself without rest and time to recover.

Both short periods like hours between multiple sessions in a day and longer periods like days or weeks to recover from a long season are necessary to ensure your body does not suffer from exhaustion or overuse injuries. Motivated athletes often neglect this.

At the basic level, the more you train the more sleep your body needs. Resting up in between workout sessions is actually key to increasing your strength.

It’s when you are resting up that your body is getting stronger by repairing the muscle that you tore while working out.

All In The Attitude

It doesn’t matter which sport you are training for or even if you are not training for a sport at all. When working out everyone follows a distinct path to reaching his or her desired goal.

As such, it’s important to have a good attitude during the training process. Staying optimistic and positive can really make a difference. Not to mention your good attitude can make you a much stronger and better athlete a long the way!



Hi, I'm Zayn. I am a personal trainer and blogger living in Miami, Florida. Welcome to my blog! Zaynez follows my life and my interests in sports, fitness and healthy living.

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