Better performances can be the product of a number of factors. This product is primarily the outcome of efficient technique, the progression of speed and the maturing competitive attitude on a sound basis of general endurance, all round strength and general mobility. The development of all round strength is best achieved via circuit training and then progressing this through strength training. Weight training is the most widely used and popular method of increasing strength.
Muscle growth depends on the muscle fibre type activated and the pattern of recruitment.
The coach should have knowledge of the predominant types of muscular activity associated with the particular event, the movement pattern involved and the type of strength required. Exercises should be identified that will produce the desired development. These general exercises give a balanced development, and provide a strong base upon which highly specific exercise can be built. The Olympic Lifts are recommend exercises for inclusion in power and speed training programmes. The objective of these exercises is to develop the large muscles of the body in an explosive action which requires the use of many joints and muscle groups in a coordinated movement.