When it comes to developing athletes, flexibility is often thought of as something achieved only through stretching and yoga.
However, at Barbell Coalition, we know there’s another powerful training method to increase flexibility for our Cedar Park athletes.
The right approach to resistance training doesn’t just make athletes stronger and faster—it also helps them move with greater freedom and control, reducing their risk of injury and enhancing their overall performance.
Let’s dive into how we use strength training to improve the flexibility of our athletes.
Strength Training Through a Full Range of Motion
A foundational component of our strength training at Barbell Coalition is emphasizing exercises that take muscles and joints through their full range of motion.
Movements like squats, lunges, and presses, when done correctly, stretch the muscle groups involved, training both strength and flexibility at once.
For example, deep squats help open up the hips and ankles, gradually enhancing flexibility over time as strength increases.
Working through the full range of motion creates strength across a wider spectrum of movement, improving stability and mobility.
By practicing good technique and achieving depth in movements, athletes gain both power and flexibility.
Progressive Overload for Greater Mobility
One of the principles we use in strength training is progressive overload—gradually increasing the load on muscles over time.
For flexibility, this approach helps our athletes safely build up the flexibility of the soft tissue (muscles, ligaments, and tendons) involved. When muscles adapt to heavier loads, they become both stronger and more pliable, creating flexibility that’s functional and durable.
We ensure that each athlete progresses at their own pace, adjusting weight and range of motion as they become more comfortable with each movement. This careful balance of load and control allows for flexibility gains without compromising safety.
Combining Strength with Active Mobility Drills
While strength training itself improves flexibility, we also incorporate active mobility drills alongside it. These exercises warm up muscles and prepare joints for movement, making them more receptive to flexibility work during strength training.
For instance, hip circles, arm swings, and leg kicks prime the body for exercises like squats and deadlifts.
Integrating mobility work with strength exercises helps athletes gain control over their range of motion, reinforcing flexibility gained through resistance training and ensuring that they are functionally strong in their extended ranges.
Strength and Flexibility in Functional Movements
At Barbell Coalition, we prioritize functional movements that mimic athletic actions. Exercises like lunges, rows, and push presses build strength and flexibility in the exact ranges of motion used in various sports.
This is especially beneficial for young athletes, as functional strength training not only supports flexibility but also improves overall coordination, speed, and agility.
Functional training helps athletes move fluidly and powerfully, with flexibility that translates into real-life performance.
They become less prone to strains, sprains, and other common sports injuries, keeping them active and engaged.
Personalized Programming for Maximum Flexibility
Every athlete is unique, and so is their flexibility potential. At Barbell Coalition, we create personalized strength training programs for each athlete based on their sport, training level, and flexibility needs.
We assess each athlete’s mobility and use that information to tailor exercises that target specific areas for flexibility.
For example, if a swimmer has tight shoulders, we incorporate targeted exercises to improve shoulder flexibility, alongside strength training that supports their range of motion in the water.
With our customized approach, every athlete builds flexibility that supports their athletic goals.
Our Training Makes Our Cedar Park Athletes Both Flexible AND Strong
At Barbell Coalition, strength training is much more than just lifting weights. It’s about building strong, flexible athletes who can perform at their best.
Through well-rounded training that includes full-range strength exercises, mobility work, and personalized programming, we help our athletes improve their flexibility while enhancing their strength, stability, and overall athleticism.
If you're interested in our training, click here to book a free consultation and tour of the gym!
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