Heavy Resistance Training & Secondary Consequences

Why don’t we solely rely on heavy resistance training?
 
While heavy resistance training is essential for force development, it shouldn’t be the only tool used in the physical preparation process. This is because several secondary consequences can limit its effectiveness when used in isolation.
 
Firstly, heavy resistance training tends to reduce the rate of force development (RFD). This means that although an athlete may become stronger, they might not be able to apply that strength quickly, a critical component in athletic movements like sprinting, jumping, or changing direction.
 
Secondly, lifting heavy loads can increase muscle slack, the initial non-contractile tension that must be overcome before a muscle can generate effective force. Increased slack can delay force transmission, making movements less efficient and reducing performance in dynamic scenarios.
 
Thirdly, heavy resistance training generally involves vertical force vectors, which limits its specificity for sports or activities that require significant horizontal force production, such as acceleration or cutting. The body’s ability to generate force in multiple directions is crucial in most team sports settings, and traditional weight room patterns fail to address this multidirectional demand.
 
In summary, while heavy lifting is foundational, it must be complemented by other forms of training, such as plyometrics, speed, throwing and small sided games, to create a well-rounded athletic development program.
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