The fitness industry loves rivalries. You’ve probably seen some of the memes circling the internet making fun of CrossFit. Before CrossFit came along, though, there was another well-known rivalry between training methods.
Bodybuilding has been scoffed at and dismissed by many strength and conditioning coaches. Likewise, many bodybuilders have touted their ability to create a bigger, stronger physique than other athletes.
One of the main criticisms against bodybuilding has been that it’s not functional for athletes. This is said to be the case because it builds more muscle than strength, slowing down athletes. It’s also claimed to hinder work capacity and endurance.
When considering that speed and endurance are two of the most important aspects of athletic success, it’s easy to see why coaches dislike bodybuilding.
But, this claim of non-functional training is largely a myth. Bodybuilding-type training can be an effective way to gain strength and even boost work capacity in some activities. Weightlifting of almost any kind can also promote strength, speed, and power. It can also help prevent injury.
There is also no evidence that strength training will act to slow you down. Although, excessive weightlifting may hinder endurance.
The devil, as always, is in the details. Training methods are tools. Used correctly, they can help you achieve your goals. Misused, they’ll disrupt progress and cause injury.
The key to creating an effective training program is understanding why you’re doing something. This is true whether the goal is maximizing your physique or your performance in competition.
So, I decided to outline the main differences in designing a program for strength and conditioning for athletes versus bodybuilding.
Oh, and for all the personal trainers reading this, keep in mind that most of your clients’ goals will be the same as a competitive bodybuilder: Lose fat and gain muscle.
With that in mind, let’s get started.
Specificity Vs. Variability
This is probably the most fundamental difference between bodybuilding and athletic training. When you’re looking to improve an athlete’s performance in competition, efficiency is everything.
If they can get the same result from training once per week as thrice weekly, you’re an idiot for training them more than once. This is because the gym’s unnecessary time could be better spent practicing a certain skill or tactic for competition. With athletes, weightlifting is only a small part of their overall program. Skill takes precedence.
So, training should be kept as specific as possible. This means only choosing exercises that will have the most benefit for their sporting activity or protect them from injury. Specific exercises should mirror the demands of the sport the athlete is doing.
For example, it’s no use giving a boxer leg curls because they’re hardly going to be kicking their opponent. But, a bench press closely mimics a punch’s action and can train the muscles needed for punching effectively.
This is in stark contrast to bodybuilding. By and large, the idea here is to grow a muscle as much as possible. Muscles are made up of a bunch of individuals fibers packed together. Not all of these fibers are positioned or move the same way.
So, varying your exercises can help you grow each fiber for a better overall size. For example, the bench press, incline bench press, and flyes might all be used to grow the pectorals in the chest.
As such, if you’re looking to design a program for bodybuilding, you should look at a lot of different exercises that work a muscle and vary them through a program. Meanwhile, it would help if you were as selective as possible with exercises for athletes doing a strength and conditioning program.
The Importance Of Numbers
If you’re a strength and conditioning coach, numbers are going to play a bigger role in your work than if you’re training bodybuilders. Throughout your time with athletes, your training goals will likely change from time to time. It can also change from person to person.
So, you’re going to need to track your athletes’ progress to see if they’re improving what three training for. Strength levels need to be tracked with 1-repetition maximums, speed needs to be tracked with sprint times, and power with throwing distance measurements. Endurance may also be tracked with a range of tests.
For bodybuilders, the only two numbers that really matter are their weight and body fat percentage. If the former is getting higher and the latter is getting lower, you’re doing well.
So, if you’re designing a program for athletes make sure you carve out some time for testing into your program.
The Power Of Planning
If you’re a strength and conditioning coach, you’ve undoubtedly heard the word ‘periodization’ before. For those who haven’t, it’s essentially a fancy word for creating a training program.
Many athletes use several types of periodization. The importance of using each type, or whether to use it at all, can vary.
Research has indicated that using complex training plan models for bodybuilding may not give you any more results than simpler ones. One exception for bodybuilding may be menstrual cycle periodization for women. But, using the correct periodization model for athletes could make a big difference in their progress.
Models like block periodization may work well for those looking to balance strength, power and endurance development. Meanwhile, undulating periodization might help boost power and strength development for more elite athletes.
These should all be looked into if you’re training athletes to give you a better chance at delivering the optimal program.
Nutrition For Fashion Or Function
This one should be pretty obvious. The main focus of nutrition for bodybuilding is fat loss and muscle growth or maintenance. The focus of nutrition for athletes is far more focused on performance, though.
This means that athletes may use supplements like creatine or beta-alanine like that marketed by USP Labs or similars for its ability to boost strength, power and work capacity. Most bodybuilders will avoid the former close to competition due to the water retention and bloating it can cause.
There is some agreement between the two types of athletes, though. Both generally take Omega-3s, vitamins, and minerals through supplements or fish and vegetables. Reducing calories can also hinder recovery from tough training.
So, be sure to consider the role of diet in your program, and how it may impact training and performance.
Come on, be honest, that heading got your attention. Probably because, even in an era where steroids are becoming increasingly used, these drugs still carry a stigma. But, it’s also a huge differentiating factor for bodybuilders and athletes.
This is because, for many bodybuilders, steroid use is permitted. By contrast, nearly all other sports ban steroid use. This doesn’t mean a huge amount of athletes don’t use them, but they can face a ban if caught.
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So, it wouldn’t do any harm to talk to your athletes about using them and educate yourself on different drugs used for a range of training goals.
All of this will help you better prepare for training athletes and bodybuilders and deliver a better program for better results.
|Richie started Hurricane Fitness in 2011. Starting as a Boxer at the age of 11 and winning County, Provincial, National, and International medals in Boxing, he began running fitness classes and personal training.|
Since then he has gone on to work alongside Olympic, World and European Champions and has trained many clients, both at home and abroad, with a wide range of goals and needs.
You can find him on his website; hurricanefitnessireland.com, or his Facebook or Instagram page.