At a recent player meeting at TSG Academy, Bharani Sampath (Strength & Conditioning Expert) walked everyone through some key lessons on performing strength training safely and effectively. There was a lot of talk about fatigue management and hydration, plus breathing techniques, spotting, load selection, and the general idea of gym safety. He also explained how the body responds to physical stress and why athletes have to make smart, quick decisions during training.
The young golfers were also reminded that moving forward comes more from consistency, strong habits, and the right guidance than from constantly chasing higher statisticsLet us understand everything in detail!
Understanding Fatigue and Its Effect on Performance
Many players have found it far more difficult to move the weight in the last few repetitions of a set. When performing a dumbbell chest press, for instance, a player might easily complete six repetitions but find it extremely difficult to complete the seventh and eighth.
This happens because fatigue has an impact on the central nervous system. The brain interacts with the muscles to produce movement. As fatigue develops, these impulses become weaker, and the muscles receive less information. As a result, movement becomes more difficult, slower, and less efficient.
The final few repetitions feel difficult because of this. It’s not only the muscles getting worn out. Fatigue also affects how the neurological system functions.
Why Players Must Trust Their Trainers
Many athletes want to increase the load they are lifting quickly. Although motivation is crucial, trainers often notice things athletes might miss.A trainer can assess movement quality, injury risk, fatigue, and preparedness. Sometimes an athlete feels ready to lift more weight, but their technique or state of recuperation may suggest otherwise.
Progressive overload is necessary for strength growth, but it must happen gradually. An overly quick load on the body can increase the risk of damage and obstruct long-term improvement.
Communication Before Every Exercise
Bharani advised that every player must talk with their trainer for a few minutes before beginning any activity. In that, you must ask important questions like:
- How many sets are required to be finished?
- What weight should be applied?
- What pace should be maintained?
- How should one safely complete the exercise routine?
Many athletes jump right into training without fully understanding the schedule. Before starting the training, players must try to have a brief conversation with their trainer to enhance performance and decrease errors.
Making Smart Decisions During Training
It is not just the trainer’s duty to ensure safety. Throughout the exercise, athletes must also remain mindful of their health. Making decisions gets harder as weariness increases. Athletes should be able to tell when a weight is too much to bear and refrain from letting ego influence their decisions.
Especially when players start to feel fatigued, trainers closely monitor the quality of their movements. Injuries frequently result from poor technique while exhausted.
Bharani emphasised that it is not about impressing others with bigger weights; the objective must be to complete each repetition safely and efficiently.
The Importance of Spotting
Spotting is important to the safety of strength exercise.Since the load is placed directly on or above the body during exercises such as squats, bench presses, and shoulder presses, spotters are often needed. A spotter can help avoid injury if the athlete is unable to finish the exercise.But not all exercises call for spotting.
Exercises that call for spotting include:
- Squats
- Bench presses
- Presses on the shoulders
Exercises that often do not call for spotting include:
- Deadlifts
- Exercises for power
- Curls of the biceps
Deadlifts differ in that if an athlete is unable to complete the lift, they can lower the weight. Exercises where the weight is placed directly on the body have a different risk profile. A safer gym atmosphere can be achieved by knowing when spotting is required.
Hydration: A Small Habit with a Big Impact
Another important aspect covered in the meeting by Bharani was hydration. Water makes up the majority of the human body. Dehydration in athletes can cause several issues:
- Lightheadedness
- Reduced concentration
- Slower decision-making
- Diminished production of strength
- An elevated risk of injury
The body loses vital minerals and water as we perspire. Physical performance starts to deteriorate if these losses are not compensated for.
The brain’s capacity to communicate with the body’s muscles can be impacted by dehydration. This suggests that athletes may struggle to retain technique, exert force, or respond fast during training. A straightforward option is to keep drinking water during the session. You may generally stay hydrated by taking little, regular sips.
Breathing and Core Stability
Although many athletes ignore it, breathing is an important component of strength training.
Proper breathing helps create intra-abdominal pressure during activities like bench presses and squats. This pressure serves as a support system for the spine and helps maintain stability under large loads.
Regarding squats:
- As you descend into the squat, take a breath.
- As you rise, release your breath.
Regarding bench presses:
- As the weight drops, take a breath.
- As you raise the weight, exhale.
Control, stability, and force generation are all enhanced by proper breathing. Improper breath-holding can cause lightheadedness and poor performance.
Using Weightlifting Belts Correctly
He also created awareness around weightlifting. When lifting really large weights, the weightlifting belts can be helpful. During maximal exertion, the belt helps athletes strengthen their abdominal bracing and provides extra support.
However, belts should not be worn all the time. The body’s innate capacity to build core stability may be diminished by relying on a belt during lighter training loads. When extra support is needed during near-maximal or maximal lifts, belts are very helpful.
Finishing the Lift Safely
A lot of athletes think that an activity ends after the last repetition. In actuality, the workout doesn’t end until the weight has been securely re-racked. Athletes are often exhausted and eager to move on after a challenging set. And errors may occur at this point!
A secure re-rack should be composed and under control:
- Approach the rack with caution.
- Put the bar in the proper position.
- Verify the security of both sides.
- Safely release the weight.
Serious injuries in the body can be avoided by taking a few more seconds.
Respecting the Gym Environment
It is everyone’s obligation to keep the gym safe.
Other athletes may be in danger if weights are left on the ground, equipment is not returned, or clutter is created. A person who is already exhausted from training could trip over equipment and get injured. Everyone can train safely and effectively if training areas are kept tidy and well-organised.
Final Thoughts
The players’ meeting concluded over a simple message that understanding tiredness, using the right technique, staying hydrated, breathing appropriately, interacting with trainers, and upholding a safe environment are all necessary for accomplishing the right training regime.
It’s not usually the athletes who lift the heaviest weights who achieve the greatest long-term improvement. They are the ones who always emphasise safety, listen to their trainers, and maintain excellent practices.
Improved performance is a natural consequence of sensible training becoming a habit in a sportsman’s life!
Train mindfully and keep golfing!
