Why Strength Training is a Means, Not an End for Team Sport Athletes
Strength Training is a Means, Not an End for Team Sport Athletes – Lewis Physical Therapy & Sports Rehab
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One of the biggest mistakes athletes and coaches make is assuming that strength training alone will translate directly into better on-field performance. While strength is critical, it’s only one part of the equation.
Why beginners benefit from lifting
For athletes with little to no training experience, simply touching a barbell leads to rapid improvements. These “newbie gains” often carry over to performance because the athlete builds a base of strength that supports speed, power, and resilience.
The “more is better” trap in the weight room
As athletes get older and more experienced, many fall into the trap of thinking that constantly lifting heavier weights will make them better at their sport. But strength without speed and explosiveness doesn’t win games. You can squat double your bodyweight, but if you can’t accelerate or change direction quickly, you won’t perform on the field.
Four pillars of performance training
A complete training program for team sport athletes should include:
Strength Training – foundational lifts like squats, pulls, presses.
Speed Training – true sprint mechanics, acceleration, and change of direction.
Power Training – explosive medicine ball throws and jumps to convert strength into usable force.
Aerobic/Tempo Work – conditioning that prepares athletes to sustain effort across a full game.
Why heavy lifting doesn’t equal speed or power
Strength is developed under heavy, slow loads. Speed and power require fast, explosive movements. Without incorporating plyometrics, medicine ball work, and sprinting, athletes risk becoming strong in the gym but slow on the field.
The role of strength as a foundation
Strength is the base. It allows athletes to better express their speed and power, but it must be paired with other qualities. Think of strength as the platform that supports everything else—not the end goal.
Strength training should stay simple
At the end of the day, strength training doesn’t need to be sport-specific. The basics—squats, pulls, presses, rows—done with progressive overload are enough. The more you complicate strength work with unnecessary “sport-specific” gimmicks, the less effective it becomes.
Final takeaways
Strength training is a means, not an end. By combining strength, speed, power, and conditioning, athletes give themselves the best chance to maximize performance on the field. Keep it simple, keep it balanced, and let your training serve your sport—not the other way around.
🎙 Listen to This Episode on The Lewis Physical Therapy & Sports Rehab Podcast
Catch the full breakdown of why strength training alone isn’t enough for team sport athletes and how to build complete programs for speed, power, and conditioning.
🎧 Listen on Spotify: https://open.spotify.com/show/4A6iBs0CzkAwSu9rUVPfGX?si=lrea2AaWQSy5USIT90KXhQ
📢 Ready to Get Faster & More Explosive?
The Triple Threat System is a 10-week training program for high school baseball players designed to build speed, strength, and power. Perfect for athletes looking to dominate their competition.
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🎥 Watch the Full Strength Training Breakdown on YouTube
Don’t miss the full breakdown on why strength training is a means, not an end, and how to structure training for true athletic performance.
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