Strength
Strength, in some form, is involved in every sport. It is important to develop a general base strength, and then enhance the general strength with sport specific strength training. The strength training exercises selected should fol- low specific movement patterns and muscle actions that are involved in your sport. Muscular balance should also be con- sidered when strength training to avoid injuries, especially not having one muscle or group of muscles significantly stronger than another. Strength training uses concentric (tension in a muscle as it shortens), eccentric (tension in a muscle as it lengthens) and isometric (tension in a muscle when the length does not change) muscle actions to produce strength gains. This type of training emphasizes the force produced and increases the activation of the neuromuscular reaction to build strength. One can become stronger without getting significantly bigger using this type of training. The movements that are most important to your sport should be emphasized early in the workout in order to focus on the skills most similar to the sport move- ment before the muscles become fatigued. Strength training uses heavy intensities of work, with low repetitions, moderate to high number of sets, with moderate to long rest periods .
Hypertrophy
Hypertrophy training is best represent- ed in the sport of bodybuilding ). However, this type of training can also be used with beginning lifters to increase muscular development, with athletes that want to go up a weight class (in sports like boxing and wrestling), or with athletes such as football linemen and shotputters who will benefit from an increase in mass. Hypertrophy training uses a variety of exercises including iso- lation exercises with concentric and eccentric movement patterns using a variety of joint angles. Muscle groups that the athlete wants to emphasize are targeted first or very early in the work- out. Hypertrophy training uses moder- ate to high intensities of work to the
Training Goal
Strength Power Single-effort Multiple-effort
Hypertrophy

point of muscle exhaustion, with high repetitions, and back-to-back sets of exercises for the same muscle group, with short rest periods . Hypertrophy can be used as part of the beginning phase of an off-season (2 - 4 weeks) and pre-season (1 - 2 weeks) training program in a year-round train- ing program. If you want to get big, but you are not as concerned about absolute strength or power, then hypertrophy training is for you. If muscular strength and power are your primary concerns, then hypertrophy training should be kept to a minimum.
Power
Power training is used to cause an increased speed of movement and explo- siveness in muscles generating a force; therefore strength and velocity need to be emphasized in this type of training. Power exercises help to enhance the nervous system and the coordination of muscle actions to become faster, smoother and more precise. There are many ways to train for power using con- centric and eccentric exercises; plyomet- rics (an exercise where the muscle is loaded eccentrically followed by and immediate concentric contraction, also know as the stretch- shortening cycle), and isokinetic exercises involving changes in the speed of movement through a motion with a constant resistance. Power training typically involves exercises that employ multiple joint movements (i.e. running, jumping, Olympic-type exercises such as the power clean, hang-pulls, snatches, push press, etc.). These exercises are performed early in the workout before other strength exercises. Power training uses high intensities of work, with low repetitions, moderate number of sets, with moderate to long rest periods between sets . In order to improve power pro- duction, a base level of strength needs to be in place to increase performance and decrease risk of injury. Power training can be done year round. However, more emphasis may be placed on power toward the end of the off-season and during pre-season training because it prepares the body to respond and react in a way to mimic sports movements clos- er to the actual speed of performance.
Identify Primary Goal
In order to determine which one of these resistance-training programs is correct for you, identify your primary goal by evaluating your needs and objectives ). Even though you may have more than one goal, it is best to focus on one goal at a time. For example if you wanted to increase your size and strength, focus on hypertrophy first for a time (i.e. 4 - 6 weeks) and then switch to focus on strength (i.e. 4 - 6 weeks) after size has been developed. (Remember that hypertrophy and strength overlap—you cannot completely separate the two.) This gets into an area of training called periodization, which involves manipulating workouts in cal- endar time periods for specific goals and objectives3. A gen- eral seasonal guideline. So focus on your goals, know what you are training for and why you are training.