These very simple to follow rules of functional strength training must be integrated into any training targeted on strength development. No matter what type of sport you are into, these are the core principle of any type of strength training. Anyone beginning strength training must consider all these factors before putting together a workout, while more experienced athletes must make sure all these rules are already integrated into their strength training programs.

The principles of training promote a steady and specific increase in strength and other abilities by specifically adapting the routine to the needs of the sport and, most importantly, to the physical capacity of the individual athlete. The rules and principles work hand in hand in the quest to develop superior programs of strength.

These principles, together with the application of periodisation of strength and the integration of strength training with the energy system training, are essential to any successful training program.

Develop Flexibility

Most strength training exercises use the full range of motion of major joints, especially the knees, ankles, and hips. Good joint flexibility prevents strain and pain around the knees, elbows, and other joints. Ankle flexibility should be a major concern to us all. Good flexibility also prevents stress injuries. The way to develop joint flexibility is to ensure that adequate stretching exercises are performed on training days are the partner assisted stretching, and proprioceptive neuromuscular facilitation (PNF) are the best methods for improving flexibility and relaxing the muscles after a strenuous training routine. While flexible tendons decrease chances of injuries, flexible muscles are able to contract stronger and allow a wider amplitude of join movement.

Develop Tendon Strength

Strength of the muscle improves faster than tendon and ligament strength. Overlooking the overall strengthening of the ligaments is the main cause of injury. Tendons and ligaments grow stronger through anatomical adaptation to training. Without proper adaptation, vigorous strength training can injure the ligaments and tendons. By training the tendons and ligaments it causes them to enlarge in diameter, and increasing their ability to withstand tension and tearing.

Tendons and ligaments are trainable. Their material and structural properties change as a result of training, increasing their thickness, strength and stiffness by up to 20%. Ligaments and tendons after an injury are healable, although they won’t recover to their pre-injury capability.

Develop Core Strength

The arms and legs are only as strong as the trunk. A poorly developed trunk is a week support for hard-working limbs. Strength training programs should first strengthen the core muscle before focusing on the arms and legs.

Core muscles act as shock absorbers during jumps, rebounds, or plyometrics exercises; stabilize the body; and represent a link, or transmitter, between the legs and arms. Weak core muscles fail in these essential roles, limiting the trainer’s ability to perform. Most of these muscles seem to be dominated by slow twitch muscle fibers because of their supporting role to the arms and legs. They contract constantly, but not necessarily dynamically, to create a solid base of support for the actions of other muscle groups of the body.

Develop the Stabilizers

Prime movers work more efficiently with strong stabilizer, or fixator, muscles. Stabilizers contract, primarily isometrically, to immobilize a limb so that another part of the body can act. For example, the shoulders are immobilized during elbow flexion, and the abdominal muscles serve as stabilizers when the arms throw a ball. In rowing, when the trunk muscles act as stabilizers the trunk transmits leg power to the arms, which then drive the blade through the water. A weak stabilizer inhibits the contraction capacity of the prime movers. Improperly developed stabilizers may hamper the activity of major muscles.

Train Movements, Not Individual Muscles

Although this rule does not apply in body building but is vitally important in all other sports that require strength training.

The purpose of strength training in sports is to simulate sport skills, to involve in action the muscles specifically used in the skills of a given sport. Athletic skills are multijoint movements occurring in a certain order, called a kinetic chain (movement chain). For instance, a take-off to catch a ball has the following kinetic chain: hip extensions, then knee extensions, and finally ankle extensions, in which the feet apply force against the ground to lift the body. The body’s use of multiple muscles to perform sport movements enhances the functional capabilities of the muscles involved because “each muscle has different force-length, force-velocity, and torque-velocity characteristics” (Enoka 2002) According to the principle of specificity, body position and limb angles should resemble those needed for specific skills to be performed. When athletes train a movement the muscles are integrated and strengthened to perform the action with more power. Therefore, athletes should not resort to weight training alone, but should broaden their training routines.

Stay Motivated

An encouraging aspect of strength training is the fact that you’ll likely experience rapid improvements in strength and muscle tone right from the start of your program. Don’t be discouraged, however, if visible improvements begin to taper off after a few weeks.

It’s only natural that, as your fitness level improves, improvements in strength and appearance will follow at a slightly slower pace. To help keep your motivation up, find a partner to train with you.

Aim to exercise each muscle group at least two times per week, with a minimum of two days of rest between workouts. Training more frequently or adding more sets may lead to slightly greater gains, but the small added benefit may not be worth the extra time and effort (not to mention the added risk of injury).

Train Muscles From Different Angles

Every muscle is responsible for a certain type of movement during contraction. Bigger more advanced muscles tend to help the weaker and more neglected muscles during exercises and help perform functions that are not their main responsibility. It is very important to train the same muscle from different angles, so it is able to assist other muscles in a given functional movement better. The assistance sequence is engaged when the muscle responsible for the motion is not strong enough or is already exhausted.

Exercises in unusual positions and angles will train your muscles from different angles. For instance, doing the wrist rotations with resistance in front of the body, above the head, with arms down, hands behind the back, or even changing rotations in front of the body between straight and slightly bent elbow. As a result of this type of functional strength training your muscles will be prepared to assist their neighbors in a wide variety of strenuous activities.