Hello Friends,
If you want to build a lifting program that will help develop better strength and power in athletes, you must have an optimal order of your workouts.
Too many athletes nowadays lift like powerlifters and bodybuilders, which is not ideal for building better athleticism.
That's why I wanted to share a simple system you can implement today that will create structure for your athletes.
Let's take a look at a system that I have been using for 10+ years with my athletes:
a) Priming Exercise
These are exercises that are used to improve end ranges of motion and to prepare the body for the demands of the upcoming workout.
Exercises I like to use here:
- KB Swings
- OH Squat (bar or PVC pipe)
- Single Leg Squat (ideally off of box)
1) Explosive Movement
These are our Olympic lifts.
These are lifts you have to perform at your freshest.
They involve the most motor unit recruitment & will have the greatest impact on power development in athletes.
They will also prime the body for the rest of the workout.
Exercises I like to use here:
- Power Clean
- Power Snatch
- Jerks
2) Strength Movements
These are our main upper and lower body movements.
These are the lifts that can be performed under a little fatigue and will have the greatest impact on strength development.
Exercises I like to use here:
- Back Squat
- Bench Press
- Military Press
3) Accessory Movements
These are the lifts that target smaller areas on the body.
This is where you can be specific in targeting weak areas of the athletes or areas that require more development for the sport.
These are bonus exercises, as the exercises in the first 2 categories are the most important for build strength & power.
Exercises I like to use here:
- Rows
- Chin-ups
- Arms, neck, grip
You can perform these lifts 3-4 days a week, depending on the experience level of the athlete.
Following this outline I have seen athletes improve in all areas of athleticism since the order makes the most sense from a physiological standpoint.
You can repeat this outline throughout the entire year & progress over the years as your athletes continue to improve and get stronger.
Let's all get stronger in the new year together
P.S.
If programming is something you are struggling with, I offer a remote coaching program to help you with this exact problem.
3x/week of training with proven methods I have been using with my athletes to develop massive amounts of strength and power.
Just reply to this email with "ATHLETE" and I'll share more details.
God Bless you all
Keith J Ferrara
0 comments