@keithjferrara: 8 Exercises To Build Speed &am...

8 Exercises To Build Speed & Power In-Season

Use these exercises in your training program to build speed & power for all sports during your competitive season

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Philosophy

If you want to improve the chance of success

You need to train hard & smart in-season

That included performing sprints, jumps & lifts throughout the entire competitive schedule

There are 8 foundational exercises I use with all my athletes in-season:

1) Olympic Lifts
2) Squats
3) Resisted Jumps
4) Unresisted Jumps
5) Resisted Sprints
6) Jerks
7) Chins/Pull-ups
8) Isometrics

Let’s take a look at each one ⬇️

1. Olympic Lifts

2 staple movements here:

1) Snatch
2) Clean

Hang for power & ballistic phases

From the floor during strength blocks

70-100% of 1 RM depending on the time of year

2. Squats

3 staple movements here:

1) Back Squat
2) Front Squat
3) Hatfield Squat

Full depth for strength & power

Partial depth for power & peaking

3. Resisted Jumps

3 staple movements here:

1) DB Jumps
2) TB Jumps
3) BB Jumps

Heavily loaded for force

Lightly loaded for power & ballistic

4. Unresisted Jumps

We jump in 3 planes of motion:

1) Vertical
2) Horizontal
3) Lateral

Variation in jumps is key building both performance & reslience

5. Resisted Sprints

We target 3 qualities with our resisted sprint work:

1) Force
2) Power
3) Velocity

Sprinting in-season is necessary if you want to improve speed

6. Jerks

2 staple movements here:

1) Push Jerk
2) Split Jerk

Favorite pressing movement to build strength, coordination & power between the lower & upper body

7. Chin-up/Pull-up

2 of of my favorite upper body pulling exercises

We will use full ROM for athletes that are able to do full reps

We will use eccentrics/isometrics for athletes until they get to a full rep

8. Isometrics

Use these mostly in power & peaking blocks

Maximal effort done to strengthen certain positions

Also love these to help strengthen the gastroc & soleus after initial calf strength is built

TL;DR

8 Exercises To Build Strength & Power In-Season

1) Olympic Lifts
2) Squats
3) Resisted Jumps
4) Unresisted Jumps
5) Resisted Sprints
6) Jerks
7) Chins/Pull-ups
8) Isometrics

Can be done with all sports

Perform these exercises over 2-3 days of training each week

And that’s that!

If you enjoyed this thread please

1) Retweet the tweet below to share with others who want to learn about training in-season

2) Follow me @keithjferrara for more information on how to build better athleticism

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I am looking to take on 2 more athletes for my remote training group in November

If you are an athlete looking to improve your speed

In-season or off-season

With GUARANTEED results

Using proven methods

Shoot me a DM with “SPEED” to get started ASAP
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