• BIT Team

The Secret That Is Missing From Your Training

The one thing that is missing from most Athletes tool-kit is:

Strength Training!!

Strength & Conditioning is one of the best ways to improve as an athlete, this involves different exercises to make your whole body stronger. Traditionally swimmers have just swum, runners have just run and so on for different sports. Over the last 10-15 years more and more of the top athletes have realised the power of hitting the weights and focusing on how to build a more powerful body without increasing their lengths or mileage.

The first thing that people normally say to us is that they don’t want to do weights as they don’t want to get big and bulky. Our answer is always the same, “your training is not about getting too big or too bulky, we are looking to build long lean muscles that will complement your training by building power and speed, to reduce injury and most importantly decrease your times!”.

Your training programme needs to be a mix of different exercises:

  • Suspension Bodyweight Training

  • High Intensity Interval Training (HIIT)

  • Tabata

  • Slow steady state workouts

  • Weight based

  • Bodyweight

  • Plyometric

  • Isometric (Static)

  • Yoga / stretching

Suspension Bodyweight Training - great for all ages working the smaller stabiliser muscles around the joints and your whole core.

Plyometric - hops, squat jumps skipping.

Isometric (static) - plank, side planks, glute bridge etc

Above all you should always have fun when your doing all of them.

By far one of the best items of equipment for most athletes is a Suspension Bodyweight Trainer, you use your own body weight against gravity as the resistance, it weighs next to nothing and it can become part of your warm up and stretching routine.

Mix it up:

The more mixed your training the better the results; if you only do the same exercises your body will get used to it and you will not see progression past the point that your body gets used to it. Progression is key to you becoming stronger and faster.

To put it another way:

If you carry on doing the same things that you are doing now you will see the same results as you are getting now or you may even find that your training goes backwards!

  • Your body will get used to the same sessions week in week out

  • No progression - your body needs to be challenged for it to develop

  • No stimulation - your mind needs to be challenged with new sessions to keep your motivation up

If you would like to know how our programmes will help you to develop Strength, Speed, Stamina & to help prevent injury please click on the link below and get in contact.


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