Strength Training


Strength Training is coordination training with appropriate resistance to handle your bodyweight, project an implement, move or resist movement of another body, resist gravity and optimize ground reaction forces.Let’s look at the elements of the definition in detail:

Coordination training is that aspect of strength training that Incorporates both intramuscular and intermuscular coordination. The key to efficient movement and effective force application ultimately is intermuscular coordination, which is training muscles synergies to apply force at the correct time, in the correct plane and the correct direction.

Appropriate resistance is determined for each of the following demands:

Handle bodyweight – If the sport demands handling bodyweight then the emphasis is on relative strength working in various percentages of bodyweight resistances.

Project an implement – The weight of the implement will determine the necessary resistance to develop strength to move that implement at the required speed.

Move or resist movement of another body– This will determine the type of resistance and duration and direction of force application.

Resist gravity – Sports that demand work against gravity necessitate more eccentric and isometric emphasis to express the necessary force.

Optimize ground reaction forces – Sports with high ground reaction forces demands realistic reactive strength

This definition directs the training and incorporates a spectrum of training methods to address the varying strength/power demands of different sports. Remember the goal is develop strength that the athlete can use. Some is measurable and some is not.

Vern Gambetta

Vern Gambetta

Director at Gambetta Sports Training Systems
Vern is the Director of Gambetta Sports Training Systems. He has been the a conditioning coach for several MLS teams as well as the conditioning consultant to the US Men's World Cup Soccer team. Vern is the former Director of Conditioning for the Chicago White Sox and New York Mets. He has lectured and conducted clinics in Canada, Japan, Australia and Europe and has authored six books and over one hundred articles related to coaching and sport performance in a variety of sports. He has a BA in teaching with a coaching minor and an MA in Education with an emphasis in physical education from Stanford University.
Vern Gambetta


Athletic Development Coach & Consultant. Founder of GAIN Network. Proud dad. Love to read everything.
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