When you are doing training, there are many different variables. The number of repetitions, the number of sets, the weight, the type of exercise, and the rest period are all variables. There is one more variable that is important for sport, but you may have forgotten. The speed of the movement.
Most sports movements (including slalom racing) are much faster than people normally lift weights. While strength is important, if you are often training at slow speeds, your muscle movements will be slow. You are training your body to work at these slow speeds. This can actually make you slower in your sport.
So, most of your training should be at higher speeds so it's more specific to our sport. How do you do this? One way is to do plyometrics, which emphasizes quick power. Another is Olympic lifting, if you have a qualified coach to coach you in proper form. Another is to use ballistics, such as medicine balls. And another is to do weight exercises with lighter weights and higher speeds. Or, alternatively, do bodyweight exercises at higher speeds.
One potential problem with higher speed weight training is that you have to slow down the weight and reverse it's motion, so you may not be fully developing the muscle throughout the entire range of motion. So, you may want to complement these exercises with plyometrics or ballistic exercises.
I recommend 2 basic types of power workouts- (1) either 5 sets of 3 reps at 75% of your max. with complete rest. Or (2), timed sets. Time yourself for 20 seconds and see how many reps you can do with 25% of your max. - complete rest.
And this may be counter-intuitive. Since speed is a variable, you can make progress without increasing the workload at each workout. Keep the workload the same from workout to workout. Same number of sets. Same weight. Same reps. Same rest. Only increase the speed of the movement.
Experienced weight lifters might not understand this concept. They are used to increasing the weight or increasing the reps as you get stronger. Instead, increase the speed. And/or increase the number of sets. But do not go to failure. The last slow reps can slow you down. Stop if you can't go fast. Going slow is a bad habit.
With higher reps, the speed slows down. So, for weights over 50% of max. only do 3 reps max. for power training. If you do more, the bar speed will slow down. You could be training to go slow instead of training to go fast.
Here is a link to an article about power training and sport:
http://www.sport-fitness-advisor.com/power-training.html
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