Are you ready to elevate your game and maximise your potential as a weekend athlete? Whether you’re hitting the tennis courts, joining a pickup basketball game, playing footy or netball, or tackling a challenging hike on the weekends, incorporating strength and conditioning into your routine can improve your performance and overall outcome in pursuing the championship. As a weekend athlete, your time to train and play might be limited compared to professional athletes. However, that doesn’t mean you can’t achieve remarkable results and excel. The key lies in optimising your training regimen to enhance your skills and physical capabilities. To do that little bit extra that the champions do. This is where strength and conditioning come into play.
Weekend athletes often benefit from developing functional strength, which translates directly into improved performance in specific activities. For instance, strengthening your leg muscles can enhance your kicking, power, agility, and speed. Functional exercises like squats, lunges, and plyometrics target multiple muscle groups simultaneously, mimicking the demands of your sport. In turn, workouts such as interval training or steady-state cardio sessions improve your cardiovascular fitness and help you go the distance without burning out, which in games that run 4 quarters is vital to team success and championship performance. Flexibility is often overlooked, but it is essential to preventing injuries and optimising athletic performance. So, incorporating the full range of motion exercises into your routine keeps muscles supple, tendons strong, and more resilient to sports performance wear and tear. And we all know a strong core is the foundation of athletic prowess, improved balance, stability, and overall athleticism. Core-strengthening exercises benefit athletes of all levels and have been the success of champions for years.
However, many weekend athletes struggle to find the right balance between training beyond the twice-a-week skill session, adding strength and conditioning into their schedule and enjoying the sport itself. If that’s what has been holding you back, here’s how to schedule your strength and conditioning sessions strategically around your weekend activities. First, if you have a basketball game on Sunday afternoon, plan your last strength training session to end on Friday to allow for recovery. You are, ideally, allowing for one or two more sessions that week of either weights or interval sessions. Consistency is critical to progress, so aim for these regular workouts throughout the week. This will help maintain your fitness level and prepare you for peak performance during weekend activities. One thing to not forget is that recovery is as important as training. Ensure you prioritise sleep, nutrition, and active recovery techniques (like foam rolling or massage) to optimise your body’s ability to repair and grow stronger.
Once you understand the benefits and how and when to train, it’s important to note that becoming a champion weekend athlete isn’t just about physical prowess; it’s also about mindset. Establishing realistic yet challenging goals for your athletic endeavours, whether improving your basketball/netball shooting accuracy, kicking longer or straighter or completing a longer hike, having clear objectives can drive your progress. Maintain a positive attitude even in the face of setbacks. Every workout and game is an opportunity to learn and grow, so seek guidance from coaches or experienced athletes who can provide insights and tips to elevate your performance. However, never forget the joy of playing sports should be at the heart of your pursuit. Have fun, savour the camaraderie, and celebrate your achievements.
To unlock your full potential as a weekend athlete, integrate strength and conditioning into your routine and adopt a champion mindset. Remember, it’s not just about playing. It is about preparing your body and mind to perform at their best when it counts. As we all heard when we fired up FIFA on our PlayStation as kids, ‘It’s in the game,’ but to indeed perform it is also in the preparation, strength, and ability to deal with the demands of our athletic pursuits that are in the game. So, lace up your sneakers, hit the gym, and get ready to conquer the weekends like a true champion!