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Free Weight Training One of the most beneficial and often misunderstood components of an exercise program is how to properly utilize resistance training. Assigned external resistance comes in many forms and selecting the appropriate training stimuli based on the needs of the individual is the first step to successful application of this method of training. Of the various stimuli that are available to the user, free weight training offers the widest array of benefits to the participant. To begin, a definition is in order before discussing free weight training. Any training modality that is free moving and capable of being used in multiple planes is considered free weight. It can consist of dumbbell, barbell, medicine ball or even body weight related activities. Health and fitness status, experience and desired outcomes (goals) all play a role in determining what type of resistance is best suited for the individual. Resistance training itself is based on several fundamental principles. Three of these commonly used principles are overload, specificity, and progression. The objective of most, if not all resistance training programs is to implement these principles and manipulate them to produce the desired result. This in many instances is best achieved through free weight resistance. Free weight training provides the ideal form of training in regards to functional transfer. Simply put, many of the activities you will engage in during free weight training develop and increase performance capabilities as they relate to everyday function. This type of training is termed Functional Training. Due to the fact that we live in a 360-degree, 3-dimensional environment, free weight training develops the systems, which allow us to best perform in our everyday surroundings. Factors such as balance, joint stability, dynamic flexibility (which is the ability to move through a greater range of motion with an assigned external load), power (speed of muscular contraction in regards to force production), coordination and tactile skills are all developed through this type of training. Depending on the activity certain movements will incorporate more than one joint and more than one muscle group. A free weight exercise of this nature is often referred to as a Core Lift. Also, different directional movements can be utilized such as forward, backward and lateral (side to side) providing for intensity changes within an exercise and training program. Free weight training provides individuals with a larger exercise selection base. By having more activities to chose from, as well as variations and developmental learning progressions, free weight resistance training participants position themselves for successful goal attainment. These participants are less likely to experience staleness in their training programs by reason of exercise selection and diversity. Furthermore, intensity levels are easily manipulated by increased range of motion, variation in the activity, and exercise selection. Due to the fact that each activity has an associated intensity level and that certain activities require greater work from multiple systems, an overall increase in work can be performed. With this ease of intensity manipulation, the free weight resistance athlete has access to more tools by which to introduce new training stimuli. Using free weights allows participants to train specifically for a particular activity, at a variable rate of contraction (speed of movement), and works the multiple physiological systems that are involved with a selected activity. This form of training forces the individual to use stabilizer and neutralizer musculatures that assist in safe and efficient movement. By developing the stabilizers and neutralizers the body works as a more complete system. It is often the imbalance of muscles that lead to injury. Free weight resistance can be incorporated into almost any training program. Its implementation is seen in the sports performance, rehabilitative, fitness, and medical communities. By harnessing the benefits of this training modality participants best position themselves for continued success with their training program. |