When programming training for athletes, there is one major factor that should always be
kept in mind, "Does it translate to the field?" Sure, there are plenty of movements that
build strength, power, flexibility, and other aspects of overall fitness, however our main
goal is not to get stronger simply in the gym, but on the field.

Before you bang out another set on the pec deck or leg extension machine, ask
yourself, "Is this making me a better athlete?"

The first and most obvious element of athleticism that we should consider is your ability
to move your body. This is why bodyweight movements should integrated into every
program. I'm not talking about anything complex here like a round off back handspring
into a back tuck with a full twist, but the basics. Pullups, pushups, planks, squats,
lunges, dips, lunges, and so forth. Things like suspension training with a TRX or
gymnastic rings can offer a seemingly endless variety of bodyweight movements to
build strength, power, and flexibility. Furthermore, using a system such as suspension
training is a great way to train your abdominals to do what they were intended to,
stabilize the midline.

The next thing to consider after your ability to move yourself is your ability to move other
things. Compound movements such as deadlifts, squats, presses, Turkish get ups,
cleans, and snatches are essential for not only developing strength and power, but
learning to apply your force in a productive manner. Objects such as sandbags offer
added stimulus because they're constantly changing shape and where the weight is
distributed which not only improves strength but also reinforces that need for
stabilization of the body in order to produce force.

The final element to consider is speed. Are you training to be fast? There should be an
element of speed and intensity in your training. Movements such as fast feet, mountain
climbers, kettlebell swings, high knee runs, and sprints can be performed at high
intensity to build speed and stamina. As an athlete, you ability to produce force rapidly
and repeatedly will be tested again and again. No one is impressed by an athlete who
is good for one play and then is exhausted for the rest of the game.

Build your athleticism by choosing movements that carry over to your on field
performance and not just by which movements are build your "beach muscles." The
body doesn't work in isolation, and neither do you.

 

 

Keep training hard,

 

Mike Westerdal

CriticalBench.com