The foundation of a proper exercise programme should achieve the following:
1. Increase strength
2. Increase muscular endurance
3. Increase cardiovascular function
4. Increase mobility and flexibility
5. Decrease risk of injury
Unlike other forms of exercise, strength training is the only form of exercise which targets all these areas making it a crucial part of your exercise week.
In order to target these different areas we can adjust a few key training principles such as intensity (load), rest, reps, sets, and utilising isolation exercises which target a single joint/muscle or compound exercises which work large muscle groups that cross multiple joints.
Talk with your coach about how you can adjust your next cycle of training to target these specific areas.