How Can Athletes Increase Force Production

How Can Athletes Improve Force Production?

• Incorporate phases of training that use heavier loads in order to optimize neural recruitment

• Exposing an athlete to heavier loads than they encounter in sport, whether it be a weighted/resisted sprint, or compound resistance exercises is critical for an athlete's growth.  When exposed to these conditions, the body’s neuromuscular system learns to use more of it’s available motor units. “Complete activation of the available neuron pool is probably not possible in untrained people” “Although the fast twitch units may be recruited if the effort is substantial, under most circumstances it is probably not possible to activate them at a high enough frequency for maximal force to be realized” * Think of it as a way to unlock capabilities that were not there before training, raising the floor of the athletes ability

• Increase the cross-sectional area of muscles involved in the desired activity

• Building quality lean muscle mass gives the athlete a greater capacity to produce force. It is important to also maintain training for their sport and to continue to incorporate sprinting and jumping in their training plans. 

• It also helps an athlete be more durable and stay healthy, as they can handle higher demands and loads

• Remember- your athlete will not become slow and bulky because of adding some muscle mass, they will become slow from an improper training program, or not continuing to train athletic patterns. 

• Perform Multimuscle, multijoint exercises that can be done with more explosive actions to optimize fast-twitch muscle recruitment

• Cleans, squats, deadlifts, and presses are all great movements for athletes when instructed correctly, and then correctly monitored. 

• Utilizing bands and other forms of accommodating resistance are ways to train “speed” when lifting

REF- Essentials of Strength Training and Conditioning