I am super excited to be coaching track again in high school.

The Hurley Warriors practice at the South Rowan High School track. The school has been so accommodating that when the question came if I could help with the sprinters and hurdlers, it didn’t take too long to accept that coaching position.

We started last Wednesday, and I feel very good about the kids who came out. Of course, the weather isn’t cooperating for outdoor sports with all the rain in the forecast. Fortunately, there is the weight room.

Years ago when you did a certain sport, weight training was taboo because people were scared it would make you slower, less agile or get you injured. Weightlifting was for the bodybuilders, power lifters or the defensive line in football. Athletes in other sports thought only training in their events was needed to get better. That’s part of a well-rounded workout, but other workouts are important to incorporate for a well-balanced training program.

There are three energy systems in our bodies. The aerobic system is exercising with oxygen. Your intake and usage is the same. You feel like you can go on forever but not at a fast pace. It moves distance runners, swimmers and cyclists through most of their races. It’s a low-power, long-endurance energy system which is fueled by oxygen and fat (glycogen and lipids).

Then there is an anaerobic system that is broken down into two systems.

The first is the anaerobic glycolytic system, for powerful strength endurance between 10 seconds and 2 minutes. An example can be a 200-meter sprint, freestyle swim or 800-meter run.

The second system is ATP (adenosine triphosphate) system with short-term power between 8 and 10 seconds. An example can be a 50-meter swim, 100-meter sprint, power lifting, or throwing a shot put. These systems are fueled with byproducts from ATP, food and phosphocreatine.

Fortunately, we have come a long way including strength training in most sports.

Strength training for athletes does need to be sports-specific. I have seen it too many times when athletes hit the gym with nonspecific strength training get slower and less agile in their sport. So it is very important to work with a certified trainer or coach who is helping you set up a workout for your specific needs.

Even if you are not competing, one of the best benefits of strength training, in my eyes, is it minimizes the stress on connective tissues of your musculoskeletal system, which are your ligaments, tendons and cartilage.

And it makes the entire support system more durable. So add strength training into your workout regimen whether you are an athlete or not — the benefits are great.

See you at the track.

Ester H. Marsh is health and fitness director of J.F. Hurley Family YMCA and sprint, hurdle and jump coach at South Rowan High School.