As a physical therapist and strength training coach for dancers are Royal Caribbean and Celebrity Cruises I often hear from dancers that they don’t workout at the gym because
1. They do “enough” in rehearsals and
2. They don’t want to become “bulky”.
I definitely agree that the performers I treat for dance injuries at Royal Caribbean and Celebrity spend a considerable time rehearsing. On average, about 6-8 hours a day for 6 days a week… For at least 1 1/2 months and at most 3 months (longer shows, longer rehearsal process for dancers).
However, if you only train to dance at that level in rehearsals, you can only perform up to that level. Never above. Why? Because you are not training your muscles or heart to exceed those expectations. This is why strength training outside of rehearsals or technique training is so important.
The below graph demonstrates the difference in level of intensity between rehearsing, performing and strength training. The intensity of rehearsing is often significantly less than the intensity of performing. The difference between these intensities is often the “gray zone” for injury. If you train below the level of your performance, the body will not be capable of handling that much stress.
By engaging in planned & strategic strength training program, we are developing our muscles, heart and brain to execute above what is required to perform.
Performing will be a breeze.
The second issue, “bulkiness” is a combination of
1. Most likely never receiving proper instruction in strength training for dancers (very common in my experience over the past years) and
2. Not understanding how the body works.
Don’t get me wrong- dancers especially have a unique appreciation for aesthetics & looking really good when moving. Its just the science thats lacking.
I hope to clear these two misconceptions up.
In an article by Tom Welsh of FSU, “Back Strengthening for Dancers”, he describes how a back strengthening program not only improved back strength (surprise, surprise!), but also improved the range of motion with an arabesque and reduced the risk of lower back injury.
These gains were maintained for a year after the 6-10 week program was implemented.
One very important issue Dr. Welsh brought up in the article is “Strength is an explicit element in some athletic endeavors, but it remains a hidden ability in dancers.”
Well, thats just a nice way of saying that most dancers lack a solid strength training program, for whatever reason.
He later describes what I find very often in dancers, that additional training will result in a loss of beauty and aesthetic appearance in dance. While this is not only a myth, the complete opposite is true!
Prescribing a proper strength training program doesn’t have to be rocket science. But certain principles, once understood, can be easily applied to dancers of all types, ages & experience.
Other challenges include accommodating time schedules, muscle fatigue or soreness, and program design that includes proper periodization (scheduling) to progress the training while simultaneously reducing the risk of injury.
With the help of a strength training coach (Hey thats me!) who understands a dancers ambition, goals and athletic drive, the proper program can push you, the competitive dancer, to new heights (literally).
Here are IADMS recommendations for strength training: