Combining strength training with other sports can offer numerous benefits, but can also present some challenges. Let's take playing soccer as an example: Here, well-developed muscles are extremely helpful in improving both speed and endurance. However, if both sports are to deliver maximum results, a well-designed training plan is essential. For example, basic exercises such as squats and deadlifts can be integrated to strengthen both the legs and the upper body, which increases stability and speed on the pitch. 

However, there is also the challenge of creating a balanced training program that includes both strength and endurance sessions. Beginners may struggle to find the right intensity and optimal ratio of strength to endurance training. Advanced athletes need to make sure that their recovery between training sessions is sufficient to avoid overtraining.

The synergies between strength training and other sports are enormous if they are combined correctly. For example, a well-thought-out plan can help to build up muscles in a targeted manner and increase performance in soccer at the same time. It is also important to emphasize that a combination of 2 sports always means a compromise. But how can athletes effectively integrate these training methods to maximize their progress? Find out more about how to achieve your individual training goal!

Training days and frequency

Combining strength training with other sports requires well thought-out planning of training days and frequency in order to ensure both performance in the respective sport and success in strength training. A sensible approach for a training plan could be a frequency of three to four strength training sessions per week. It is important to take into account the regeneration time of the muscles in order to avoid overloading and injuries.

A training plan in which different muscle groups are trained on different days is recommended for both beginners and advanced athletes. An example could look like this:

• Monday: Push (chest, shoulders, triceps)
• Tuesday: Sport 2(e.g. bouldering)
• Wednesday: Lower body (legs)
• Thursday: Sport 2
• Friday: Pull (back, biceps)
• Saturday: Sport 2
• Sunday: Regeneration

For advanced athletes who want to build up their muscles in a targeted manner, the intensity of the strength training units can be increased. However, the training volume of the individual muscle groups should be reduced. Active regeneration management must also be taken into account. For example, it may make sense to deprioritize the muscle groups that are most heavily loaded in the sport being performed and to train these last in the training.

The distribution of training days should be designed in such a way that there is sufficient time for regeneration. Especially after intensive strength training sessions, it is crucial to give the muscles time to recover in order to make progress. The targeted use of proteins to support muscle building and active regeneration methods, such as light stretching or yoga, can also promote recovery.

With the right planning and adjustment of intensity, every athlete, whether beginner or advanced, can create an effective training plan that integrates both strength training and the practice of other sports and thus ensures optimal training progress.

Volume and training intensity

To optimize performance in other sports, it is crucial to specifically adjust the volume and training intensity in strength training. The volume is determined by the number of sets and repetitions. For athletes who perform multiple sports, it is advisable to keep the volume low but increase the training intensity without putting too much strain on the nervous system or muscles. Advanced athletes may want to consider a customized training plan to target different muscle groups on different days. 

Training intensity is very important and relates to the weight used and the level of effort. To maximize strength building or muscle development, the weight should be chosen so that the last repetitions of a set are challenging. A common goal in strength training is to use about 70-90% of the maximum weight you can lift once. This intensity not only promotes strength gains, but also performance in the respective sport.

A balanced combination of strength training and specific sports training ensures that overall fitness and performance are increased. For example, soccer players can benefit from stronger leg muscles, while swimmers should train their shoulder and back muscles specifically.

For beginners, it is advisable to start with lighter weights and concentrate on performing the exercisescorrectly to avoid injury. Advanced athletes can incorporate specific workout units that are tailored to the requirements of their sport. This maximizes training success and athletes experience a noticeable improvement in their performance.

Regeneration

In the context of combining strength training with other sports, recovery plays a crucial role in long-term success and performance. Recovery allows the body to recover from the stresses of training, build muscle tissue and promote general wellbeing. An appropriate recovery strategy is therefore essential to avoid overtraining and make continuous progress.

There are various regeneration methods that athletes can use to optimize the recovery phase. These include

1. Active regeneration: Light, relaxed units, such as jogging or cycling, promote blood circulation and help to reduce muscle tone. This form of regeneration can be integrated into the training plan to support recovery between intensive training sessions.

2. Stretching and mobilization: Targeted stretching of the muscles improves flexibility and can relieve muscle tension. Regular stretching sessions should be part of every workout to increase flexibility and prevent injuries.

3. Nutrition: The right nutrient intake throughout the day is crucial for the athlete's success. The food should be tailored to the athlete's daily routine. It should be easy for the body to process and also be tasty. It is important that the nutrients are also absorbed by the body. You should take this into account. You are NOT what you eat, you are what you digest.

4. Sleep: Sufficient sleep is one of the most effective methods of regeneration. During sleep, the body not only regenerates muscles, but also the central nervous system. A regular sleep routine should therefore be part of any serious training plan.

To effectively integrate recovery times into a training plan, athletes should consider an individual training plan. This makes it possible to train different muscle groups on different days and allow sufficient time for recovery. An example could be to train upper body on one day and lower body on the next. This leaves enough time for the muscles to recover and build up.

By considering regeneration as an integral part of the training process, you can not only improve your physical performance, but also achieve long-term success in strength training and other sports.

Nutrition

A balanced diet is crucial to optimally support the effects of strength training and other sports. The nutritional requirements can be increased by combining different types of sport, as the body needs more energy to build muscle mass and improve endurance.

Proteins are essential for muscle building and regeneration. They should be included in every meal, especially after a workout. A good source is lean meat, fish, eggs and plant-based alternatives such as pulses.

Carbohydrates play an important role in providing energy, especially if you have an intense workout in the gym or a HIIT workout in your training plan. Whole grain products, fruit and vegetables are excellent options for replenishing glycogen stores.

Fats also support regeneration and general well-being as well as hormone production and should be consumed in the form of healthy sources such as nuts, avocados and olive oil.

Practical tips: Plan your meals so that you get the right nutrients before and after training. A snack with carbohydrates and protein about 30 minutes before training can boost performance. After your workout, a protein-rich meal is ideal to promote muscle building and aid recovery.

Frequently asked questions:

When it comes to strength training, there are many questions that athletes and fitness enthusiasts often ask themselves. In particular, the combination of strength training with other sports often raises uncertainties. Whether you're an experienced athlete or just starting out with your training plan, it's important to find the right balance between different training methods.

A well-thought-out combination can not only improve your performance in the respective sport, but also reduce the risk of injury and increase your overall fitness. This is why many people ask how they can optimize their training plan to promote both strength and endurance.

In this section, we will look at some of the most common questions that arise in relation to strength training and other sports. We will clarify how to create an effective split training plan that is tailored to your individual needs and goals. We will also provide tips on how to integrate the different forms of training in a meaningful way to achieve the best results in the gym and beyond.

How should I combine strength training with other sports?

In order to specifically integrate strength training into the training of other sports, it is important to consider the specific needs of the respective discipline. A well-structured training plan can help to combine strength and sport-specific skills.

First of all, the training day should be organized in a split plan that focuses either on specific muscle groups or on functional movements. For example, an athlete involved in soccer could train leg muscles on one day and core stability on the other.

Practical tips for designing the plan can include:

1. Strength training in the gym: Focus on exercises such as squats, deadlifts and bench presses that increase basic strength.
2. Sport-specific exercises: Integrate plyometric exercises such as box jumps or medicine ball throws to build up explosive strength.
3. Mobility work: Make sure to include flexibility and stability exercises in your routine to prevent injuries.

This combination of strength training and specific exercises allows athletes to improve their performance while minimizing the risk of injury.

What weight, number of repetitions, sets and rest periods should I choose for my goal?

In order to choose the right weight, number of repetitions, sets and rest periods, it is important to first define your personal goal:

1. Muscle building (hypertrophy): A weight that is around 70-80% of the maximum weight (1RM) is recommended here. A typical plan might include 3-4 sets of 8-12 repetitions with a rest period of 90-180 seconds between sets. Beginners should start with lighter weights, while advanced exercisers can increase the intensity.

2. Strength increase: For this goal you should choose heavier weights, around 80-90% of the 1RM. A split of 4-6 sets with 3-6 repetitions is ideal, with rest periods of 2-5 minutes for optimal muscle recovery. Beginners can start with fewer sets and longer rest periods.

Which exercises are completed?

Strength training can be perfectly combined with various sports to increase overall performance. Specific exercises can be selected that specifically support the requirements of other sports.

Strength training with endurance sports: Runners can benefit from exercises such as squats and deadlifts to strengthen their leg muscles and improve running economy. Split training that focuses on the upper and lower body allows you to build strength without compromising endurance.

Strength training in team sports: In soccer or basketball, plyometrics exercises such as box jumps and medicine ball throws can promote explosiveness and speed. These exercises improve the ability to perform quick changes of direction and jumps, which is crucial for success on the pitch.

Strength training in martial arts: Functional exercises such as pull-ups and kettlebell swings are beneficial here. They not only strengthen the core muscles, but also improve grip strength and endurance, which are crucial for performance in the ring.

Combining strength training with these exercises allows athletes to hone their specific skills and take their athletic performance to a new level.

Why should I train with a training plan? Can't I do without one?

A structured strength training plan is crucial to maximize progress and avoid injury. Without a plan, many people tend to train sporadically or unsystematically, which often leads to ineffective results. A well thought out training plan helps to target and build specific muscle groups. This way you can ensure that all important areas of your body are sufficiently trained, which promotes balanced development.

Another key benefit of a training plan is motivation through clear goals. If you know what you want to achieve - be it building muscle, improving strength or increasing endurance - you can track your progress better and challenge yourself. Targeted training increases the likelihood of staying on the ball in the long term.

Without a clear plan, training can often lead to frustration as progress is slower or not visible at all. A well-thought-out training plan, on the other hand, not only offers short-term success, but also long-term benefits such as improved physical fitness and a lower risk of injury. It is therefore advisable to take the time to create a structured training plan in order to achieve the desired results efficiently and safely.

Which exercises should be in my training plan?

To optimally combine the benefits of strength training with other sports, it is important to create a balanced training plan that includes both general strength exercises and sport-specific movements.

General strength exercises:

1. Squats: This exercise strengthens the leg muscles and core. It is relevant for almost every sport as it improves jumping power and stability.

2. Bench press: Ideal for building up the chest, shoulder and arm muscles. Particularly important for ball sports such as basketball or soccer, where strong upper body strength is an advantage.

3. Deadlift: This exercise develops the back muscles and the entire center of the body. Particularly useful for sports that require strength and stability, such as rugby or weightlifting.

Sport-specific movements:

1. Plyometric exercises (e.g. box jumps): These improve explosive strength and are particularly relevant for sprinters and basketball players.

2. Rotational exercises (e.g. Russian twists): These strengthen the core muscles and are crucial for sports such as tennis or golf, where a strong core rotation is crucial for performance.

By combining these exercises in your training plan, you can build up strength in a targeted manner and increase your performance in your sport at the same time.