The 4-Lift Formula That Actually Builds Better Athleticism

Hello Friends,

Most athletes lift like bodybuilders.

Split routines. Isolated muscle days. Chasing soreness.

It looks cool.

But it doesn’t make you faster, more powerful, or more explosive.

Here’s the truth:

If you want to become a better athlete, you need a better structure.

Not more volume — more intent.

This is the 4-lift formula I use with my athletes — from high school to pro.

Simple. Effective. Transferable to sport.

1. Olympic Lift – Power Production

Athletes need to produce force fast.

Olympic lifts are still the gold standard.

🔑 Choose one:

• Power Clean

• Hang Snatch

• Clean from Blocks

These train you to be fast, violent, and explosive.

Not just strong — but reactive.

2. Squat Variation – Force Production

This is your foundation for acceleration and deceleration.

🔑 Choose one:

• Front Squat

• Back Squat

• Hatfield Squat

• Safety Bar Squat

Full range. Controlled descent. Intent on the way up.

Strong legs = strong base.

3. Upper Body Press

It’s not just about a big bench — it’s about creating force & power throughout the entire system.

Choose one:

Push Press

Push Jerk

Split Jerk

Bench

Press

All jerks do a great job developing lower to upper transfer of power.

Use frequently.

4. Posterior Chain – Hamstrings & Glutes

Speed lives with powerful hip extension.

If you want to sprint, you'd better build this.

🔑 Choose one:

• RDL

• Back Extension

• Glute/Ham Raise

Resilient hamstrings = faster sprints, fewer injuries.

Here’s the structure:

✅ 1 Olympic Lift

✅ 1 Squat

✅ 1 Press

✅ 1 Posterior Chain

Run this 3–4x per week.

Full body. High intent. Repeat.

This is exactly how I build my programs.

The ones that help athletes add inches to their vertical, shave tenths off their 40, and stay healthy in-season.

If you want to train like this…

👉 Grab the 12-Week Athletic Development Program below

[Buy here]

Or if you want this 100% tailored to your sport, position, and schedule —

Apply for 1-on-1 Remote Coaching here.

[Apply here]

– Keith

P.S.

Most programs train for looks.

This trains for performance.

You choose what you want to be built for.