NederlandsSport performance
The benefits of strength training to maximize athletic performance have been scientifically proven time and time again. Sprint faster, jump higher, exert more power and reduce injury risks. The performance improvement you get as an athlete from sport-specific strength training is real.
Sports-specific training
Achieving top athletic performance always requires thorough specific training. We offer opportunities for recreational or elite athletes to develop physically to their maximum potential through customized and targeted training programs completely focused on sport-specific needs.
Our personal coaching is fully customized to the athlete's individual needs. Both mobility, explosiveness, strength and/or speed are specifically maximized to give the best return towards your athletic area.
Depending on the sport you do, balance, proprioception, speed, responsiveness, agility, explosiveness and strength is an important aspect to be trained on. To train these physical characteristics, we work one-on-one to improve these factors to best practice your beloved sport.
Science-based
We always keep ourselves up-to-date regarding developments in sports.
Sports-specific goal
The structural improvement of specific skills specific to your sport.
For every type of athlete
Both individual and group athletes, endurance or strength athletes will benefit!
KULeuven - Cum Laude
Strength Training Practica
Strength Coach
Personal Training docent
Did you know that strength training can also be beneficial for endurance athletes?
Strength training reduces oxygen consumption during moderate-intensity exercise, and makes the muscles of endurance athletes more economical and efficient.
Trained cyclists become faster if they do some strength training in addition to their regular training. According to sports scientists at Norway's Lillehammer University, it even pays for cyclists if they continue their workouts with machines and weights even during the competitive season.
Runners past their 30s have an increased risk of injury. They can protect against it by strength training and keeping their fat percentage low. That, and more, epidemiologists from the U.S. Army Public Health Center write in the Journal of Strength and Conditioning Research.
Flexibility
Explosiveness
Strength
Speed
Soccer training & strength training
In soccer, strength training is an important component in order to optimize athletic performance and reduce injury risk.
A strength training program applied in Chinese soccer players (15-19 years old) was successful in improving endurance and maximal strength combined with better body composition. This study supports the introduction of strength training in soccer training.
Effects of a 16-week strength-training program on soccer players, R.M. Ruivoa, A.I. Caritab, P. Pezarat-Correia
The combination of soccer training and light strength training can be used to better develop the tasks that are essential to soccer players' performance.
Effects of 6-Weeks Resistance Training Combined With Plyometric and Speed Exercises on Physical Performance of Pre-Peak Height Velocity Soccer Players, International journal of sports physiology and performance 11(2) · July 2015
Soccer players who participate in strength training not only become faster and more agile, but are also significantly less likely to suffer injuries. In the group of soccer players who had not engaged in strength training, 3.25 more injuries occurred than in the other group. Strength training protected against muscle tears, but also reduced the risk of ankle injuries.
Zouita, S, Zouita, ABM, Kebsi, W, Dupont, G, Ben Abderrahman, A, Ben Salah, FZ, and Zouhal, H. Strength training reduces injury rate in elite young soccer players during one season. J Strength Cond Res 30(5): 1295–1307, 2016
When soccer players squat in their training, they jump higher and sprint faster. The higher the 1RM, the higher the players jumped. And the higher the 1RM, the faster the soccer players sprinted at the 10 and 30 meters. The researchers also found no evidence that a high 1RM came at the expense of VO2max.
Wisløff U, Castagna C, Helgerud J, et al, Strong correlation of maximal squat strength with sprint performance and vertical jump height in elite soccer players, British Journal of Sports Medicine 2004;38:285-288Cycling & strength training
Cyclists are generally concerned with body mass and are often reluctant to add strength training for fear of increasing their body mass, which can make climbing hills more difficult. Although the amount of evidence is limited, the authors recommend replacing a portion of endurance training volume with explosive KT to increase performance and maximal power and minimize the risk of fatigue due to total training volume.
The Effects of Resistance Training on Road Cycling Performance Among Highly Trained Cyclists: A Systematic Review, Yamamoto, Linda M; Klau, Jennifer F; Casa, Douglas J; Kraemer, William J; Armstrong, Lawrence E; Maresh, Carl M, Journal of Strength and Conditioning Research: February 2010 - Volume 24 - Issue 2 - p 560-566
The main finding of this study is that the addition of heavy strength training to regular endurance training of female duathletes improved both running and cycling performance as measured by a 5-min all-out performance tested immediately after prolonged submaximal work.
Heavy strength training improves running and cycling performance following prolonged submaximal work in well-trained female athletes, Olav Vikmoen, Bent R. Rønnestad, Stian Ellefsen, Truls Raastad , Physiol Rep. 2017 Mar; 5(5): e13149.Rugby & strength training
change of direction (turning and turning as a change of direction)
The benefits of strength - or force-generating ability - for various athletic tasks is well documented, and these benefits involve both injury risk and athletic performance. force-generating ability is required anytime an athlete must overcome inertia, and this involves both deceleration and acceleration. During competitions, team athletes often need to change the speed and direction of their center of gravity, such as when reacting to the movement of an opponent or a ball. Developing force-generating ability in proportion to body mass, therefore, can be considered essential to improving abilities for team athletes.[1]
Tackling ability
A 2016 study examined the impact of a strength and power program on tackling ability of semi-professional rugby players. Twenty-four semiprofessional rugby players (mean age 23.4) were tested for the study (3RM bench press, 3RM squat, plyometric push-up, countermovement jump [CMJ]). Following that, the players' tackling ability was assessed by video analysis of a standardized one-on-one tackling drill. The players then underwent 8 weeks of strength and power training as part of their pre-season training before being retested. The training resulted in significant improvements in absolute and relative measures of squatting, bench press, CMJ peak power and plyometric push-up peak power. The strongest correlations of improvement in tackling ability were changes in 3RM squat relative to body mass.[2]
Tackling ability under exhaustion
This 2016 study examined the tackling ability of rugby league players at rest and and under fatigue and determined the relationship between tackling ability and speed and upper and lower body strength, upper body muscular endurance and aerobic power. The results of this study show repetitive efforts during competition lead to a reduction in the tackling ability of rugby players. Players with greater relative "lower body" body strength were better able to tackle under fatigue. These findings suggest that lower body strength protects against fatigue-induced reduction in tackling skills and that development of lower body strength should be a priority in the development of tackling skills maintained under fatigue.[3]
Olympic martial arts & strength training
A meta-analysis of 2023 on studies related to the relationship between strength training and martial arts sports stated:
Concluding that strength training can improve performance in judo, fencing, karate and boxing, strength training can improve various manifestations of strength, such as maximum strength, strength endurance and muscular strength as well as other variable physical conditions. Therefore, interventions aimed at developing muscle strength in Olympic combat sports, specifically in judo, boxing, karate, wrestling and fencing, appear to be beneficial for physical fitness, resulting in a benefit for these training groups.
Cid-Calfucura I, Herrera-Valenzuela T, Franchini E, Falco C, Alvial-Moscoso J, Pardo-Tamayo C, Zapata-Huenullán C, Ojeda-Aravena A, Valdés-Badilla P., Effects of Strength Training on Physical Fitness of Olympic Combat Sports Athletes: A Systematic Review., Int J Environ Res Public Health. 2023 Feb 16;20(4)
In terms of the effect of brief sport-specific strength and conditioning training on the physical fitness of well-trained Mixed Martial Arts (MMA) athletes:
Significant relationships were found between percentage changes in lean mass, endurance, muscle strength/strength and speed. These results suggest that a high-intensity, low-volume strength and conditioning training intervention designed according to the demands of MMA competition can result in significant performance improvements for well-trained fighters.
Kostikiadis IN, Methenitis S, Tsoukos A, Veligekas P, Terzis G, Bogdanis GC. The Effect of Short-Term Sport-Specific Strength and Conditioning Training on Physical Fitness of Well-Trained Mixed Martial Arts Athletes. J Sports Sci Med. 2018 Aug 14;17(3)KULeuven - Cum Laude
Strength Training Practica
Strength Coach
Personal Training docent
Why strength training is important for all athletes
Strength training has become an integral part of an athlete's training regimen over the past few decades, one would assume that it is widely accepted as the de facto standard procedure for recreational and elite athletes. However - and despite an overwhelming amount of research on the positive effect of strength training on athletic performance - a small - and thankfully diminishing - number of sports coaches remain hesitant about the efficacy and overall health benefits of strength training and athletes.
Reduces incidence or severity of injuries
Injuries are inevitable in sports competition. The cumulative effect of intense training and contact with a hard surface or other athletes on the body eventually takes its toll. However, Research indicates that a complete, well-organized and well-executed strength training program results in the growth and/or increase in strength of ligaments, tendons, articular cartilage and connective tissue so that they can better withstand the stress and impact forces that occur during athletic activities. The incidence of various types of overuse injuries, such as swimmer's shoulder or tennis elbow, can be reduced by performing sports and/or movement-specific resistance training. (Value of resistance training for the reduction of sports injuries, Fleck SJ, Falkel JE., Sports Med. 1986 Jan-Feb;3(1):61-8.)
Improving overall flexibility
In one study, participants were randomly assigned to a strength training or stretching program targeting hamstring muscles and hip, shoulder and knee muscles and joints for five weeks. 12 other students engaged in neither type of exercise (control group).Resistance training vs. static stretching: effects on flexibility and strength, Morton SK, Whitehead JR, Brinkert RH, Caine DJ, J Strength Cond Res. 2011 Dec;25(12):3391-8
- Both stretching and strength training similarly improved hamstring flexibility, and both were superior to the control group
- Only strength training improved hip flexibility
- There were no differences between the groups when it came to shoulder extension flexibility
Increase in bone mass
In a small-scale Norwegian study, Norwegians had 8 women in their menopause and with osteoporosis, train for 12 weeks three times/week on a hacksquat machine combined with intake of a supplement with vitamin D and calcium. They warmed up with 2 sets of 8-12 reps with half the weight. Then 4 sets of 3-5 reps with 85-90 percent of their One-Rep Max.(So this workout is not suitable for people with severe osteoporosis!). In the lower vertebrae [Lumbar spine], bone mass increased. The same thing the researchers saw happen in the neck of the femur [femoral neck]. Maximal strength training in postmenopausal women with osteoporosis or osteopenia, Mosti MP, Kaehler N, Stunes AK, Hoff J, Syversen U, J Strength Cond Res. 2013 Oct;27(10):2879-86.
Training components such as balance, proprioception, speed, reactivity, agility, explosiveness and strength are optimized with maximum transfer to your sport! Delivering peak athletic performance requires an optimal balance of these different components. There is one-on-one training per individual to achieve the desired results.
Training & coaching at every level and stage of an athlete's career to optimize sport-specific performance and work toward a specific goal or end state.
Sprinting faster, jumping higher, being able to enter duels more firmly and drastically reducing injury risk: the gains you get as an athlete from sport-specific strength training are real.
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Our systematic review with meta-analysis indicated that strength training is an effective means of improving lower limb maximal strength and sport-specific performance in rowers.
Thiele D, Prieske O, Chaabene H, Granacher U. Effects of strength training on physical fitness and sport-specific performance in recreational, sub-elite, and elite rowers: A systematic review with meta-analysis. J Sports Sci. 2020 May;38(10)
A 10-week strength training program with modest volume and intensity increases the "vertical jump" and "seated medicine ball throw" of male adolescent basketball players. This resistance training program, designed specifically for young basketball players, increases explosiveness, which is essential for improved basketball performance, without additional overloading of adolescent skeletal muscle development.
Santos, Eduardo & Janeira, Manuel. (2011). The Effects of Resistance Training on Explosive Strength Indicators in Adolescent Basketball Players. Journal of strength and conditioning research / National Strength & Conditioning Association. 26. 2641-7
The strength training group significantly improved maximum strength at weeks 14 and 26 , cycling efficiency from week 0 to 14, and running efficiency from week 14 to 26 with no change in body mass. The endurance sports group alone did not significantly improve any of the efficiency measurements.
Luckin-Baldwin KM, Badenhorst CE, Cripps AJ, Landers GJ, Merrells RJ, Bulsara MK, Hoyne GF. Strength Training Improves Exercise Economy in Triathletes During a Simulated Triathlon. Int J Sports Physiol Perform. 2021 May 1;16(5):663-673.
This specialized 6-week training program proved to be “short yet effective” in improving many physiological parameters of study subjects. It is notable in the study that the 6-week sprint-strength and agility training resulted in significant improvement in body composition, aerobic, anaerobic, strength, agility, cardiovascular parameters, and performance of male field hockey players.
Effects of 6-Week Sprint-Strength and Agility Training on Body Composition, Cardiovascular, and Physiological Parameters of Male Field Hockey Players, Journal of Strength and Conditioning Research 32(4):p 894-901, April 2018.
Volleyball is an explosive sport in which successful performance are largely determined by the ability to demonstrate repeated efforts of maximum or near maximum strength. Given the relatively high force generated and absorbed, there is a risk of injury during play. It is argued that strength training can help to improve those characteristics that underlie performance improve and reduce the risk of injury.
Holmberg, Patrick. (2013). Weightlifting to Improve Volleyball Performance. Strength and conditioning journal. 35. 79-88.
Although this varied by study and result, the average increase in club head speed, ball speed and distance was 4% - 6.4%. Four studies also found significant changes in golf swing kinematics, while three others found positive effects on accuracy or consistency criteria.
Alex Ehlert M.S, The effects of strength and conditioning interventions on golf performance: A systematic review, J Sports Sci. 2020 Dec;38(23):2720-2731
Handball (Team Handball) is an intermittent and strenuous contact sport, the successful performance of which depends on frequent body contacts, and the ability to make repeated explosive muscular contractions required for jumping, acceleration, sprinting, turning, changing pace, and throwing a ball. The impact of strength training on throwing was significant, as were the effects on isometric strength and maximal strength.
Resistance Training and Handball Players' Isokinetic, Isometric and Maximal Strength, Muscle Power and Throwing Ball Velocity: A Systematic Review and Meta-Analysis, Int J Environ Res Public Health. 2020 Apr 13;17(8):2663.
It is recommended to design and implement a well-rounded training program for fielding, focusing on developing a broad range of physical fitness attributes (e.g., aerobic fitness, speed, acceleration, change of direction speed, agility, and upper-body and lower-body strength and power). A combination of traditional weight training exercises and cricket-specific drills can be implemented to achieve this target. This approach allows the training program to meet the specific needs for high- performance fielding.
Strength and Conditioning for Cricket Fielding: A Narrative Review. Strength and Conditioning Journal. 10.1519
In conclusion, present research indicates that strength training improves general strength, with moderate effects on XCS performance, and inconclusive effects on work economy and VO2max/VO2peak. Strength training with high loads, explosive strength training, or sprint interval training seem to be promising tools for modern XCS training.
A Systematic Review of the Effects of Strength and Power Training on Performance in Cross-Country Skiers, Journal of Sports Science and Medicine (2022) 21, 555 - 579
After eight weeks of intensive strength training, the badminton throwing ability of the upper limb group was significantly improved and the centrifugal contraction skill of the bilateral knee extensors was significantly improved. Strength training was found to significantly improve the physical fitness of badminton players and had a significant impact on the finishing skills of badminton players.
Influence of strength training on physical fitness of badminton players, Rev. bras. med. esporte ; 29: e2023_0062, 2023
In conclusion, a brief-duration, supplementary, circuit-type strength and power training program was effective in increasing single- and double-leg vertical jump, jumping agility, and sport-specific skill performance in adolescent female gymnasts.
Effects of Supplementary Strength-Power Training on Neuromuscular Performance in Young Female Athletes. Sports (Basel). 2020 Jul 24;8(8):104.
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