Relational strength training "RST" is a term used to describe an advanced training technique which focuses on muscular balance and communication.

In any sport there are particular repetitive movements which are performed over and over. The main muscle groups involved in the repetitive movement are known as the prime movers. Just about any sport activity today, has a slew of gismos on the market promising to strengthen and enhance the prime movers.

Most athletes, sports enthusiasts and trainers spend countless hours strengthening and developing these “main” muscle groups as well.

The problem with all of this focus on the prime muscle groups is that muscles don't work alone. In every movement we make, there is an extremely complex interaction of neural and chemical communication, as well as, mechanical reliance across many muscles. While some muscles are acting as prime movers others are acting as stabilizers, assisters or opposers. The muscles which work in the opposing direction, control the speed and force at which the prime movers contract. The muscles which act as stabilizers are responsible for locking down an area of the body so the prime movers, assisters and opposers have something to pull against. A weakness in any one of these systems can dramatically effect the intended movement.

More importantly if one area is more developed than another, a muscular imbalance is created in a common joint. Such muscular imbalances can lead to an increased risk of injury, especially repetitive injury syndrome.

This is very often the case in joints with large degrees of movement (i.e. shoulder, elbow, knee, ankle and low back).As an example let’s examine the knee joint and the activity of standing up. During the activity of standing up or leg extension the quadriceps are the prime movers with the hip flexors acting as assisters. The hamstrings and calves are the opposing movers.

The abdominals, lumbar and other core muscles are responsible for stabilizing. It is the job of the opposing mover (hamstrings) to control the speed and force of contraction of the prime mover (quadriceps). If the prime mover is over developed and too powerful for the opposing mover, the opposing muscle will be overloaded leading to a strain or torn muscle, In this case an injured hamstring or calf muscle. This is very common in explosive sports (i.e. football, basketball, tennis and sprinting).

If the quadriceps are over developed it also creates an unstable knee joint. In time the uneven pull on the knee joint will eventually lead to a repetitive knee injury.

Given this information it makes sense to develop a training program which focuses more on balancing out the strength indifferences among various muscle groups, "relational strength training", rather than just focusing on the prime movers.

If you are a tennis player, spend some time focusing on lats, biceps, upper back muscles and core rotators responsible for opposing your forehand. Also focus on your hamstrings, calves and gluteus.

If you are a golfer, spend some time focusing on biceps, chest, lats, delts. Also on the rotator cuffs responsible for the opposing direction of your swing. Core and hip rotator muscles in opposing direction of your swing are also important.Do not confuse technique training with strength or power training. When you practice your swings or moves do it as you really would. Strengthen the opposing muscle groups during your strength and power training sessions. Otherwise you could mess up your tempo.

Interestingly, I frequently find a large muscular imbalance among new mothers. Mothers who are right or left handed have stronger arms and shoulder on the opposing side. This is because they hold their babies on the opposite side while they do tasks with their dexterity side.

Lastly, encourage your young athletes to develop a comprehensive RST program early on. This can dramatically improve their performance and significantly reduce their chances of injury, especially down the road when they are in their late 30s or early 40s.