Key takeaways:
- A balanced athletic training program emphasizes mobility, power, speed, strength, and conditioning.
- Incorporating a variety of exercises, including dynamic warm-ups, power movements, and speed work, is crucial for developing athleticism.
- Specific exercises should be chosen based on personal weaknesses, injury history, and the demands of one's sport.
# Introduction
Training like an athlete involves more than just lifting weights; it requires a comprehensive approach that includes mobility work, dynamic exercises, power training, speed development, strength enhancement, accessory movements, and conditioning. This guide outlines the essential components of an athletic training program, providing actionable steps to improve overall athleticism.
# Mobility
"Being able to access a wide range of positions is beneficial to optimize and expand your movement options."
- Key Exercises:
- Half-Kneeling Thoracic Windmill for upper back and shoulder mobility.
- Alternating Lateral Squat for lower body mobility.
- World's Greatest Stretch for full body mobility.
# Power
"Before getting into your main power movements, you want to do a few dynamic exercises to ramp your way up."
- Dynamic Warm-Ups: A-skips, pogo jumps, and lateral movements.
- Power Movements: Include jumps, throws, and slams, progressing to more challenging variations over time.
# Speed
- Emphasis on Acceleration: Start with accelerations, then incorporate high-end speed work.
- Directional Movement: Include exercises that challenge movement in various directions, not just forward and back.
# Heavy Power Training
- Exercises: Hang power snatch and cleans, with variations using barbells or dumbbells. Weighted jumps as an alternative.
- Objective: Improve the ability to move quickly against resistance.
# Strength
- Core Movements: Squatting, pressing, hinging, and rowing, using bilateral or unilateral versions.
- Goal: Increase force application and speed of force application.
# Accessories
- Tailored Exercises: Based on individual needs, sporting demands, and injury history.
- Examples: Knee flexion exercises for runners, isolated trunk and rotator cuff work for overall capacity.
# Conditioning
- Approach: Develop a well-rounded cardio base to support energy demands, focusing on long-steady efforts rather than replicating interval-based sports activities.
Combining mobility, power, speed, strength, and conditioning exercises into a comprehensive program ensures a well-rounded approach to athletic training. This guide offers a foundation for individuals aiming to enhance their athletic performance and develop explosive muscle and optimal movement patterns.
Summary for: How To Train Like An Athlete - Build Explosive Muscle & Move Well