Strength Training Program

A sport-specific strength training program is essential to achieve optimal sports performance. These are some of the sports I design strength training programs for:
  • Runners
  • Swimmers
  • Cyclists
  • Rowing
  • Tennis

What is Sport-Specific Strength Training?

Sport-specific strength training is weight lifting with the goal of improving your sports performance. Unlike regular weight lifting, where the goal is to become stronger at specific strength exercises.

This means that even though the name is similar, strength training for runners, swimmers, cyclists and other sports is highly different from regular weight lifting.

As things go, every sport requires specific movements and unique combinations of strength, power, agility, and endurance.

A sport-specific strength training program therefore includes:

  • Analysis of your sport
  • Analysis of your goals
  • Analysis of your fitness levels

And considers:

  • Where you are at in your sports season
  • Your training intensity
  • (Previous) injuries

The Benefits of Sport-Specific Weight Lifting

The benefits of strength training for your sport:

  • Prevents injuries
  • Improves endurance
  • Increases power
  • Promotes strength
  • Increases bone density
  • Improves tendon stiffness
  • Helps to maintain fitness levels until the end of the season

Strength Training for Runners

Strength training for runners helps develop strength and prevent common runner injuries.

Moreover, better strength will help you make bigger steps, run more efficiently, and reduce the strain of running uphill.

Weight Lifting for Swimmers


Strength training for swimmers increases stroke power and endurance as well as increasing paddle power and endurance.

During off-season and preparation a strength training program helps to balance out the body and add muscle in case necessary.

Strength Training for Cyclists

A strength training program for cyclists helps to improve endurance and to strengthen the core.

Cross training for cyclists is for off-season training or at very low frequency. This way most energy can be used for strength exercises that directly improve cycling performance.

Weight Lifting for Tennis

A strength training program for tennis players aims to develop strong hips and shoulders as well as the core.

Moreover, strength training for tennis players focuses on maximum strength and power for hard passes, a great service, and quick sprints on the court.


Decide Better on a Strength Training Program

Would you like an idea about how a weight lifting program can benefit your sport? Look at the questions below. If you answer 3 or more with “yes” you’ll benefit greatly from a strength training program.

Do you get weaker at the end of a competitive season?

Did you never do maximum strength training?

Did you never follow a strength training program?

Do you suffer from returning injuries?

Do you find it difficult to choose the right exercises?

Do you find it hard to separate fitness hypes from truths?

Is optimal performance essential to you?

Do you want a strength training program that is specifically designed for your situation?

What does a Strength Training Plan cost?

 Standard 3-month plan: €75,-

Personalized 3-month plan: €125,-

Personalized 4-12-month plan: upon request

* Prices are excluding 23% VAT

Get a Quote for a Strength Training Plan