With many fancy looking exercises and machines available today, are you doing what is optimal for performance or aesthetics? There are major differences and for that reason I will be going over the top 4 essential exercises you must have for your strength and conditioning program.
As an athlete we must be able to jump, move directions very well, and also produce force quickly (power).
1. Jump Training
-One of the simplest and most effective exercise to force triple extension in the ankle, knees, and hips. Incorporating single leg jumps, broad jumps, box jumps, depth jumps, weighted jumps etc will ensure that you have the ability to produce force and be a powerful athlete. Jump training should never have more than 10 reps per set as that will steer in the direction of conditioning rather than power training.
2. Front Squat
-In my opinion the best squat to fix muscular imbalances due to lumbar lordosis and thoracic kyphosis while hitting all major muscle groups in the lower body effectively. The training may be set up with loads of 60-90% of your 1 rep max and rep ranges of 3-12 reps depending if you are off, pre, or in season.
-Arguably the best exercise for developing total body strength. Your lower body, back and forearms will all become strong as you build the deadlift. Throw these into your program weekly and use 60-90% of your 1 rep max and rep ranges of 1-6 to keep the focus on strength and power.
4. Pull ups/Press
-This last one is a combination of upper body pulling and pressing movements. Incorporating weighted pull ups, paused and slow eccentric pull ups will ensure you have a well developed upper back, arms and healthy shoulders. For the pressing exercises I recommend mixing things up with shoulder pressing, bench pressing, push ups, weighted push ups, and dips to develop a strong and powerful chest, shoulders and triceps.
As long as you are incorporating jumps, front squats, deadlifts, pull ups and pressing exercises you may add other exercises to work on any weak points. Find a good coach and work on your form together. You will be a strong, and powerful athlete ready to go into camp and be ahead of the pack because your general physical preparation.
You are welcome to reach out to me with any questions at Yanagida808Live.com or Call (808) 250-9622.