Hello Friends,
If you are trying to build high-level strength, you need to be using the barbell in your training program.
There are 7 main lifts I use in programs for all my athletes that involve the barbell:
1) Squat (Back / Front Squat)
2) Clean (Hang / Power)
3) Snatch (Hang / Power)
4) Press (Bench / Shoulder Press)
5) Jerk (Push / Split)
6) Pull (Snatch / Clean)
7) Posterior Chain (Deadlift / RDL)
These 7 main movements are what I program as our main movements for all my athletes to build serious levels of strength.
See, your lifting program should serve 3 main purposes:
1) Improve mobility by lifting through full ROM
2) Improve force & power
3) Reduce the incidence of injury
4) Support early acceleration development
We accomplish this by the following:
1) Lifting loads between 70-85%
2) Using multi-joint movements as our major movements
3) Using eccentrics & isometrics to grow & strengthen muscle
Here is a sample program I use with my athletes:
a) Hang Clean From Power Position
b) Back Squat
c1) Bench Press
c2) BB Row
d) BB RDL
Total body lifting is key for building strength throughout the entire system.
You can do these lifts 3x/week to maximize results
Combine these with your sprints & jumps & you have a complete training program.
P.S.
If you are looking for a lifting program to help maximize your strength & improve your athleticism, check out my new 12-Week Athletic Development Program.
It includes all aspects of training (sprints, jumps, lifts, conditioning) to help you improve speed, power & strength so you can dominate your sport.
You can grab it here now:
12-Week Athletic Development Training Program
God Bless You All
Keith Jonathan Ferrara
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