Elite junior athletes who make a commitment to strength & conditioning (S & C) during adolescence see the difference later on in their careers. Similarly, professional athletes who compliment their match play with regular S & C maintain robustness and fend off injury more effectively than weaker athletes. One programme strength temple that we like is the 5-3-1 weight training programme. It is simple, effective, easy to implement and IT WORKS. 5-3-1 works as follows:

Week 1 – 3 * 5 reps at 65%, 75%, 85% of 1RM

Week 2 – 3 * 3 reps at 70%, 80%, 90% of 1RM

Week 3 – 5 * 75%, 3 * 85%, 1 * 95% of IRM

Week 4 – Active unloading.