While bodybuilding may still dominate many sport-specific strength training programs, in reality it is only suitable for a small number of athletes and should only make up a portion of the overall conditioning program. Unlike the vast majority of hyped-up information you'll find on the Net, my program is based on proven, fully-referenced scientific research.
Maximal strength weight training programs are the only form of training that activates a large number of fast twitch motor units and improves muscle synchronization between the agonists and antagonists - so antagonists don't oppose the movement (1). Athletes that can benefit from a phase of hypertrophy training include shot putters, rugby players, heavyweight wrestlers and linemen in football.
Weight training programs designed for maximal strength development should follow a suitable period of basic strength training.
Whilst these hypertrophy weight training programs increase muscle and mass, they do not result in the nervous system adaptations that occur with maximal strength training - such as increased recruitment of fast twitch fibers and better synchronization of the muscles involved in the action (1). While weight training programs for maximal srength are not as sport-specific as later phases of training, they should still consist of exercises that work the prime movers in the sport or event. Hypertrophy training for sport on the other hand aims only to increase the size of the prime movers, saving time and energy for other modes of training.
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