Power Sports

Is it possible to build a muscularly conditioned body without the use of weights?

By John Dalimonte

The look of a lean, tight and muscularly conditioned body is a goal sought after by many men and women alike. Traditionally, weight training, in some capacity or another, has been the best means for achieving this goal. That said, there does exist a large population of people who, for whatever reason, would rather not lift weights as part of their exercise regimen. Whether it's a fear of injury, paranoia about the "musclebound" stereotype sometimes associated with people who lift weights, or a combination of both of these or other factors, some people, to this day, still shy away from hitting the weight room at their local gym. Despite this, these people still want the "look" associated with someone who does weight train. Crazy? Impossible? Well, all that aside, the question begs:

Is it possible to build a muscularly conditioned body without the use of weights?

Surprisingly, the answer to that question is yes, and it involves participation in a select group of sports I have deemed ...

Power sports, by virtue of the physiological demands they place on the body and the specific biomechanics of each sport, have the ability to add a degree of muscle to your frame, independent of weight training. Now notice I said a "degree of muscle." The fact of the matter is that you're not going to build 20-inch arms and look like Ronnie Coleman or Trey Brewer without years and years of intense weight training. However, if that's not your goal and instead you're after that "Hollywood" lean and muscularly conditioned look, then these sports are right up your alley!

MIXED MARTIAL ARTS (MMA)

The fastest-growing sport in the world, mixed martial arts (MMA) has skyrocketed in popularity over the last three years to the point that it is very much the “now” sport of 2008. Though there are many MMA fighters who do weight train in the traditional sense as an adjunct to their MMA training, there are others that don't. Yet, these guys still look like finely conditioned muscular machines, which stems from the very biomechanics of the sport. The amount of punching, kicking, elbowing and kneeing involved in practicing MMA and the velocity at which you are required to perform these movements will add some muscle to your body, no doubt about it. This, plus the fact that many MMA classes are also typically heavy in calisthenic movements like push-ups, chinups and crunches, makes MMA the number one power sport.

SPRINTING

Sprint training may very well be one of the most effective whole-body workouts you can do. From the explosive power you must generate to get out of the blocks, to the biomechanics involved in moving your legs and pumping your arms in unison, sprinting is very taxing on the musculature of the entire body. If you've ever sprinted seriously, you know exactly what I'm talking about, because the next day you are sore through your arms, shoulders, back, chest and legs, much like you would be after a full-body weight training session. Further cementing sprinting as an excellent muscle conditioner is the fact that it works your core. The upright posture you must carry while sprinting places much stress on your core, really working to strengthen that area of the body.

SWIMMING

A quick glance at any elite Olympic swimmer and you will typically see a long, lean, slender and tightly-toned physique. This prototypical swimmer's body is the result of countless hours logged in the water. Whether it's the butterfly, backstroke, breaststroke, or freestyle stroke, swimming requires you to move your arms and legs in sync against a resistance, namely water. This, in and of itself, will lead to the development of a degree of musculature through the arms, upper back, chest and legs. Like sprinting, swimming also works your core, given the rigidity and essential whole-body stretch position you must maintain while swimming. Adding to the degree of intensity of swimming is where exactly you choose to practice this sport. Ocean swimming is a lot more difficult and physically demanding than swimming in a pool, given the current, of course.

KAYAKING

Kayaking involves using a two-sided paddle and sheer upper body strength to propel a kayak across water. If you've ever kayaked before, you know exactly how difficult of a sport this is. Essentially, your legs are extended below and beneath you in the kayak, as you are sitting upright and moving the paddle in a specific plain of motion to propel your body weight and the weight of the kayak across a body of water. The very biomechanical nature of moving the paddle in the specific motion required and propelling it through the difficult resistance of the water is why this sport is excellent for toning and conditioning the muscles that line your back, chest, shoulders and arms. Kayakers are typically characterized by broad shoulders and well-developed lat muscles, stemming from the rowing movements of the sport.

ROCK CLIMBING

Free climbing the face of a mountain with little more than appropriate shoes and a few accessories requires amazing strength, stamina, incredible balance and more bravado than this writer possesses! The secret behind rock climbing's muscle-toning and conditioning effects stems from the fact that you are constantly lifting, reaching and pulling up your entire body weight as a means to get to the top, so to speak. Though taxing to the whole body, rock climbing really targets the muscles that line your forearms, arms and upper back. I don't think there is a serious rock climber out there who doesn't possess outstanding grip strength and a serious set of forearms!

If you are a little gym-shy in terms of hitting the weight room, try one or more of the above sports. As mentioned previously, these sports on their own are not going to turn you into an IFBB pro bodybuilder. However, they will go a long way to adding some muscular conditioning to your frame and help you look the part of a weight trainer, without having to lift weights in the traditional sense of the term.

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