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Strength Training For Sports

By Alex On December 23, 2009 Under Sports Training

Just add weight…”

Interesting story…

I was talking to one of my Platinum Athletic athletes a couple days ago (which is, btw, shutting down…just a little too much demand compared to the amount of time I’d like to to give to it…everyone currently in it, no worries, you’re still in for as long as you want), and through our emailing back and forth, he was telling me that while he was feeling quicker and faster, he wasn’t any stronger.

He said he was still using the same amount of of weight on all his major exercises, and his bathroom mirror was telling him he hadn’t gained any muscle either.


So I started to back and look through all of his training, his workouts, his sets and reps scheme, his rest periods, his frequency of training…that’s when it finally hit me to ask him the MOST OBVIOUS question that I should have asked him before I spent almost 2 hours going over his entire training history:

Have you been adding weight to your exercises?

His response: “Well…no.”

And so I told him about my favorite, most dependable and most important training principle I know of: Progressive Overload.

What is progressive overload?

Progressive overload is the principle that in order to get stronger or to improve, you have to progressively increase or amplify the stimulus that you’re throwing at your body, so that it will grow stronger, tougher and better.

Defined in easy terms: Make <stuff> harder (we have a lot of young, motivated people reading this blog…we’ll keep it PG for now).

Your body is an “adapting-machine”. It’s sole goal is to survive, so it constantly takes a look at what you’re having “it” do and then tries its best to adapt (since if it adapts to what’s going on around it, it’s chances for survival improve).

So, it makes sense that this applies majorly to your workouts and training…your body grows stronger and bigger when you lift weights because it’s trying to adapt to the weight lifting you’ve been doing…and growing bigger and stronger is a pretty solid way to adapt to lifting weights.

The issue my Platinum Athletic athlete was having and the issue a lot of athletes and everyday gym-goers seem to have is they conveniently forget this principle and do the same workouts, with EVERYTHING the same, every time they go to the gym.

And that’s probably why most of the people you see at your local gym always look the same, year after year, even though they seem to be in the gym 6 days a week!

So you can avoid “staying the same” and continue to get stronger, faster and quicker, just remember to consistently make <stuff> harder.

Here are just a few ways you can continue to challenge your body in your workouts:

-Add weight

-Add repetitions

-Add sets

-Decrease rest periods

-Add in partial reps to the end of sets

-Add in isometric contractions in sets (if you did 10 reps of something last time, add in a 2-second isometric pause in each rep at the hardest point the next time)

-Do all of your training standing on one leg (kidding! Seriously…don’t do that)

Like I told my Platinum Athletic guy, keep it simple and  “just add weight.”



P.S. I hope you have an awesome holiday season! I know I don’t say it enough, but THANK YOU for everything you do as a Game Speed Insider and email subscriber. You guys freakin’ rock for everything you do and I appreciate it to the absolute utmost.

I am constantly thinking of ways I can help you guys out, and I KNOW 2010 is going to be an incredible year…just wait until the beginning of January, I already have a MAJOR surprise lined up for you, and let me tell you…it’s BIG!

Lastly, here’s a free report I put together a few months ago that a lot of you might not have been able to get your hands on. Get it here:

The Top 7 Most Common Training Mistakes <—Learn and apply!

Also, I really like this program for strength training: Triple Threat Muscle

4 comments - add yours

December 24, 2009

Hmmm this is going to sound weird but how did he feel he got ‘quicker and faster’ without getting stronger in the first place?
Correct me if I’m mistaken but doesn’t one needs to get stronger before one gets faster?
Or did he learn to better to express his existing strength?


December 24, 2009

Alex I dont see why you are thanking us, we should be thanking you! You have helped me so much with my training JUST by posting on this board! And why? You don’t get payed for it, you dont get any training results out of it, you don’t get anything, its just out of the goodness of your heart.

So Alex, I’d like to thank you for everything you’ve done.
Also happy holidays!



December 24, 2009

@Neal- Good question dude. Lots of possible variations at play here…improved plantar flexor stiffness, better rate of force development (as you mentioned), better overall movement efficiency, etc.

@Djordje- Hah! I guess you’re MORE THAN welcome then, Djordje.

…don’t forget I DO have a couple of my own training products that are still sold daily, so I guess I always felt that by helping people here, they’d learn more about me and be able to make a more informed decision as to whether the information products I have to offer is something they’d wanna check out or not.

I mean, I’m a good person at all…just not a saint 🙂



December 25, 2009

Ugh, I liked! So clear and positively.