As a coach or parent of a high school athlete, you’ve likely seen well-meaning coaches throw together random exercises and rep schemes in an attempt to help their athletes. While the intention is commendable, the approach often falls short. Here’s why I believe in the necessity of progressive strength training for high school athletes.
Lack of Linear Progression in Load
One of the primary issues with random exercise programming is the absence of linear progression in load. Progressive strength training emphasizes gradually increasing the weight or resistance, allowing the athlete’s body to adapt safely and effectively. Without this, athletes can plateau or, worse, suffer from overuse injuries due to sudden spikes in intensity.
Specific Movement Development
Every sport has its unique set of movements and demands. Randomly assigned exercises fail to address these specific needs. Progressive strength training focuses on developing movements that are sport-specific, improving performance in the areas that matter most. For example, a sprinter requires explosive power, while a swimmer needs shoulder stability and endurance. Tailored programs ensure that each athlete develops the skills necessary for their sport.
Consideration of the Athlete’s Level
A beginner should not be expected to train at the level of an experienced athlete. Unfortunately, many coaches overlook this critical distinction. Progressive strength training accounts for the athlete’s current capabilities, starting with foundational movements and gradually increasing complexity and intensity. This ensures a safe and effective progression, reducing the risk of injury and promoting long-term athletic development.
Appropriate Rep Schemes for Olympic Lifts
One of my biggest pet peeves is seeing coaches program 12-15 reps of an Olympic lift at incorrect percentages. Unless the athlete is training for CrossFit, there is no benefit to performing more than 5 reps of an Olympic lift. These lifts are highly technical and require precision. High rep schemes can lead to form breakdown and increase the risk of injury. Instead, focus on low rep ranges (3-5 reps) at appropriate percentages to build strength and power safely.
The Solution: New Horizon Athletics Sport Specific Strength Program
At New Horizon Athletics, we understand the unique needs of high school athletes. Our Sport Specific Strength program is designed to elevate performance, keep athletes healthy, and prepare them for collegiate-level athletics. Our program emphasizes:
- Linear Progression in Load: Gradual increase in weights to ensure safe and effective strength gains.
- Specific Movement Development: Tailored exercises that target the demands of the athlete’s sport.
- Athlete Considerations: Customized plans based on the athlete’s experience and current capabilities.
- Appropriate Rep Schemes: Focused on low reps for complex lifts to maintain form and safety.
Investing in a structured and progressive strength training program is crucial for the development and success of high school athletes. Random exercise routines simply can’t provide the same benefits. Choose New Horizon Athletics to ensure your athletes receive the training they need to succeed.
Ready to take your training to the next level? Join New Horizon Athletics today and experience the difference a structured, sport-specific strength program can make.
