Why are the gym movements important?

As we should all be aware, gym training can be an extremely useful addition to an athletes training schedule. Gym training can be particularly useful for the development of muscular and nervous systems qualities such as peak force/strength, rate of force development/power, and local muscular endurance. By enhancing these neuromuscular qualities, in theory we are increasing an athlete's peak potential within their sport. However, it is still up to the athlete to try and figure out how to best utilise these enhanced neuromuscular qualities within the context of their sport!


An analogy we like to use is to compare an athlete to a race car, with the athletes performance in their sport comparable to the race car's lap times. Increasing the athlete's neuromuscular qualities is akin to increasing the power of the engine, and whilst this is a definite positive, it might take the athlete/driver a little practice to figure out how to use their more powerful neuromuscular system/engine to improve their sports performance/lap times. Additionally, there's a limit to the performance you can get out of an athlete/driver for a set of given neuromuscular qualities/engine power, hence there comes a point where specific sports training alone isn't enough to improve sports performance, and a bigger engine is the best way to get better.

Additionally as is widely accepted now, improving the ability of an athletes muscles/tendons/ligaments/bones to withstand force/strain has been shown to reduce the risk of most preventable injuries (i.e. muscle strains, overload injuries, stress fractures etc). Strength training, as is focussed on during gym training, is one of the best stimuli for developing the tensile strength of tissue and thus preventing injuries.

What we will discuss this module:

In this module, we'll be discussing the 7 basic gym movement patterns we use at Rise:

  • Hinging​

  • Squatting

  • Split squatting

  • Upper body pushing

  • Upper body pulling

  • Bracing

  • Rotating

For each pattern, we will be discussing the reason we train these movement patterns, key coaching considerations, how to fix common errors, and some basic variations of each!

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Original website concept and design by Breanna Harris

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