Nov 29, 2016
The Strong Case for Strength Training
It protects bodies, boosts performance – so why aren’t all athletes strength training?
Strength training is a powerful tool. Across the sports spectrum, strength training – which includes exercises that use body weight, resistance bands, free weights and weight machines – has been shown to produce better athletic performance, improve balance, protect bones, create healthier sleeping patterns and even lower an athlete’s risk of severe injuries.
When athletes build strength beyond their usual exercises, studies have shown that their bodies perform with greater efficiency and their muscles take longer to fatigue. It also prevents injuries from repetitive motion (in sports like swimming, running, tennis and baseball) by strengthening supportive muscles around the ones we play on repeat.
With so much upside, it’s a wonder we need to tell athletes to do it at all. But it’s not always easy to take a training day away from your sport to find some time in the weight room. The Strong Case for Strength Training
What is easy is grabbing your TheraBand® CLX™. Athletes can get started on a strength training program anywhere with this single piece of equipment and these six exercises that work the full body from the top, down:
1. Bilateral bicep curl
Strengthens: Biceps
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Stand with your feet on the center of the CLX, hip-distance apart.
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Hold the end Easy Grip (appropriate trademark symbol) loops in each hand.
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Palms face up. Your hands can be open or closed.
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Keep elbows close to the body, but not touching sides or digging in for leverage.
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Slowly pull band with both arms toward your shoulders, bending at the elbow.
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Feel the bicep contraction.
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Slowly lower both arms back to original position.
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Repeat 8-10 times for 3-5 sets.
PRO TIP: Increase resistance each time you practice by gripping a loop closer to your feet. TheraBand CLX makes it easy to increase strength without needing more equipment.
2. Resisted Pushup
Strengthens: Chest + Muscles around Elbow
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Place one hand in an Easy Grip loop and wrap CLX, flat, across your back.
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Put your other hand into an Easy Grip loop that provides the resistance you require.
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Take high-plank position on the floor. The closer together your hands in front of your body, the greater the resistance on your pushup.
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Lower your body as a solid plank toward the floor until elbows bend just above 90 degrees.
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Push into the floor to extend the arms back to high-plank position.
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Repeat 8-10 times for 3-5 sets.
3. Side Plank with External Rotation
Strengthens: Core
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Lie on your side and place each hand in an Easy Grip loop. Note: the closer together the loops, the more resistance on your CLX.
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Support upper body with lower elbow bent and directly below the shoulder on the floor.
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Lift your hips to come into side-plank position. Feet can be stacked -or- one in front of the other.
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Place your upper hand in front of your stomach and keep elbow at 90 degrees.
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Rotate the upper hand outward as far as you can and hold for a moment, before returning to the start position. Keep elbow bent and arm close to the body.
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Repeat 5-7 times for 3 sets.
Want an extra challenge? Stack the feet, lift and hold the upper leg 1-2 inches off the lower leg. Be sure to maintain a straight line in the body and lower the leg if you lose your form.
4. Front Squat
Strengthens: Legs, Knees, Hips
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Place each foot into an easy-grip loop of your CLX with feet shoulder distance apart.
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Feed each of your hands through loops.
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Raise arms to shoulder height and bend elbows to cross arms at shoulder-height in front of body.
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CLX band should form an “X” in front of your body.
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Leading from the hips, lower your body into a squat until your thighs are parallel to the floor.
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Be sure your core is activated to protect your back and keep your body from leaning forward. Your back and neck should remain neutral.
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Slowly return to standing position.
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Repeat 8-10 times for 3-5 sets.
PRO TIP: Once your squats start feeling less intense, don’t squat deeper. Simply increase your resistance by moving your grip to the next loop on your TheraBand CLX.
5. Leg Extension
Strengthens: Glutes + Quads
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Place each foot into an easy-grip loop of your CLX with feet shoulder width apart.
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Activate your core to protect your back and prevent yourself from leaning.
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Take your balance into your right leg. Keep right leg straight, but do not lock the knee.
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With your left leg straight, slowly raise it and kick backward.
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Return to start position without touching the ground.
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Repeat kickback 8-10 times. Return left foot to the ground at shoulder width.
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Switch legs.
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Complete 3-5 sets on each leg.
DOUBLE UP: Add another move to your TheraBand CLX workout by doing your leg extension moves to the outside of the legs and in front. You’ll build strength in your core, hips and stabilizers.
Studies suggest 30-60 minutes of strength training each week is enough to experience the benefits. Creating a workout regimen that not only works an athlete’s full body, but also fits into his/her lifestyle is key to making that 30-60 happen each week.
A TheraBand CLX program is a great way to make strength training fit right in. Start with the above six exercises and then build more targeted programs to support your athletes’ specific strength needs.
