• Functional weight training programs prepare muscles, ligaments and tendons for more intense, specific strength training later on.
   
• They help seasoned players to regain balance, strengthening under-developed muscles and reduce the risk of both short and long term injury.

These programs provide an important form of respite to strength training athletes, giving the body rest whilst counteracting losses in fitness.

The duration of these weight training programs varies between individuals. Beginners should follow a functional strength program for about 8-10 weeks before moving onto more strenuous types of weight training programs.

For players with previous a strength training experience, 3-5 weeks should be enough. Each of these functional weight training programs works all the major muscle groups each session. Players should perform 2-4 sessions per week depending on their fitness level and experience. One more important point to remember.

Gradually build up the load or resistance as the players progress. This will give their body the best preparation for cross-over to the more intense types
of weight training programs.

Functional Strength Program #1 - Beginners

1. Press ups Aim for 12 press ups to start with. Each week try to increase it by 2-3 press ups. Women can perform press ups on their knees.

2. Squats Start off without any weight and concentrate on correct form.
Aim for 12-15 repetitions and using a barbell, gradually add a small amount of weight each week. The idea is to add just enough weight to keep the exercise demanding NOT back breaking!

3. Lat pull downs Aim for 12-15 repetitions. Again gradually add weight over the weeks but not so much that you can only perform 7 or 8 reps for example.

4. Bent knee crunches Use the same approach as you did with press ups. Start off doing 12 and add a few each week. Have a qualified instructor show you the proper form if you're unsure... it makes a big difference.

5. Shoulder press Perform 12-15 repetitions gradually increasing the weight over the weeks. You can use dumbells, a barbell or a machine... which ever you find the most comfortable.

6. Calf press Perform 15 calf presses or toes raises and gradually add weight to keep it difficult.

7. Hyper extensions Be careful with these! If you are not used to hyper extensions you must have a qualified instructor show you the correct form.
Do exactly the same as for bent knee crunches.

8. Bench Dips The same as for press ups -- Aim for 12 dips and gradually add a couple of repetitions each week.

9. Leg curls Aim for 12-15 repetitions. Again gradually add weight over the weeks but not so much that you can only perform 7 or 8 reps for example.

10.Seated row As above. 12-15 repetitions.

11.Torso twists Use an empty barbell and aim for 15-20 full twists. At this stage it is probably better to add more repetitions as the weeks go by rather than adding weight.

12.Upright rowing Last but not least! Aim for 12-15 repetitions, gradually adding weight.

Functional Strength Program #2 - Intermediate

As the program progresses increase the weight and reduce the number of reps for each exercise. You could do this say every other week. By the final week you should be performing 3 sets of 10 reps for each exercise. Again the weight should allow you to complete 10 reps with the 9th and 10th being difficult.

1. Leg press
2. Shoulder press
3. Lat pull downs
4. Bent knee sit ups
5. Press ups
6. Lunges
7. Hyper extensions
8. Bent over row
9. Toe raises
10.Decline sit ups

Functional Strength Program #3 - Advanced

Start off by completing 3 sets of 15 repetitions for each exercise. Use a weight or resistance that allows you to perform 15 reps with the 14th and 15th being difficult.

As this weight training program progresses increase the weight and reduce the number of reps for each exercise. You could do this say every other week. By the final week you should be performing 3 sets of 8 reps for each exercise. Again the weight should allow you to complete 8 reps with the 7th and 8th being difficult.

1. Chin ups*
2. Squats
3. Bench press
4. Hyper extensions*
5. Shoulder press
6. Bent over row
7. Decline sit ups*

* Do chin ups, hyper extensions and sit ups to discomfort. Try to improve each week by performing a few more reps.