Strength training does not make you stiff and immobile
The opposite is the case with correctly planned training. It is no coincidence that in almost every sport that requires the use of the body, strength training is a central component of training. Only by applying training techniques from bodybuilding, as has been the case in bodybuilding for decades, has resulted in athletes of other disciplines run faster and faster, jump higher and throw further.
In order to maintain or increase the body’s flexibility in strength training, it is indispensable that the exercises are always carried out over the entire range of motion. This avoids that the increase in force in certain areas of the movement increases disproportionately and thus the supporting and opposing muscles are not sufficiently loaded, which is responsible for a balance of power of the muscle groups. Incidentally, a positive side effect here is that the risk of injury decreases as a result of “compound” strength gains.
In addition, strength training should be followed by stretching of the trained muscles in order to further promote flexibility. Especially after a workout, when a pumped up muscle impedes mobility, a good stretching program can do a good job here.
Important: static stretching for long periods should not be done right before strength training. The muscles here are still cold and it may possibly cause injuries. In addition, the musculature will be shortened again by the subsequent strength training, so that the previous stretching effect is in vain.
By the way, you should always adjust strength training to specific sports. If you need explosive power, such as in the 100m sprint, you should not work with very slow repetitions. Moreover, you should try to reach the fast-contracting muscle fibers during strength training with fast, explosive and low reps.
By Burak Cemil