Monthly Archives: September 2014
In order to be athletic you have to train athletic. Training at or near your 1RM all the time doesn’t develop explosiveness or athleticism. While maximal strength is important and is a prerequisite for power as an athlete I would not stay in that phase for too long. Instead spend a good amount of time around 60-80 % of your 1RM and think about exploding out of the amortization phase of a lift into the concentric phase. I would also choose exercises that allow you to display athleticism in a coordinated manner. Things like cleans, snatches, kettlebell swings, box jumps, plyometrics, agility work, and clapping pushups allow you to be fast while using your body in an efficient and coordinated way. These exercise because they are fast and explosive also require a great deal of core stability, which translates into on-field movements.
As an athlete I would look for the following things when choosing a gym.
- Open Space: The more cluttered the gym is with fixed range of motion machines the less likely it is to produce any sort of athleticism. You are not in physical therapy. You are training for sport performance. Agility work is a skill that can be taught and developed and you need space to work on it.
- Qualified coaches: CSCS is the top of the line when it comes to programming and exercise selection. Pick up any magazine or read any article on sports performance and the writer is most likely to have the CSCS credentials after his name.
- Bumper plates: In order to attempt cleans and snatches you have to be willing to fail at an attempt. If you are always worried about dropping the weights you will never get out of your comfort zone and never grow.
- Kettlebells: The Kettlebell is one of my favorite pieces of equipment. Give me a kettlebell and I can give you a total body workout that will have you out of breath and lying in a pool of your own sweat.
- Energy: If the gym feels like a place where people are miserable you don’t want to be there. The gym should be fun. People should be pushing themselves and each other. There should be music and there should be a palpable energy inside the walls.