@keithjferrara: How To Build A Simple Lifting ...

How To Build A Simple Lifting Program For Athletes

Copy this simple approach I have used for over 14+ years to improve strength in athletes of all sports

Let’s go ⬇️

Philosophy

Being strong is critical to athletic success

I know that lifting weights has been demonized over the years

But when used correctly it can be used to enhance athleticism in athletes of all sports

Here’s why lifting is critical to athletic development:

✅ Helps build vertical force & power
✅ Helps aid early acceleration
✅ Reduces the incidence of injury
✅ Builds a more resilient athlete

Without a lifting program in place, you are training with an INCOMPLETE program

Lifting shouldn’t take multiple hours

It should be anywhere from 45-60 minutes with a specific purpose in mind:

▫️Force emphasis
▫️Power emphasis
▫️Ballistic emphasis

The purpose you train with will depend on the time of year you are in

I use a 3-4 year training program with most of my athletes

It follows this simple outline:

a) Olympic Lift

b) Lower Body

c1) Upper Body Push
c2) Upper Body Pull

This is all you need

You can add accessories wherever you find your weak areas to be

We focus on multi-joint movements for a majority of our lifts.

This includes movements like:

▫️Clean
▫️Snatch
▫️Jerk
▫️Squat
▫️Press
▫️Pull
▫️Posterior Chain

A majority of our lifts target strength so we will lift high load with low reps

Let’s look at a sample lift ⬇️

a) Olympic Lifts

I don’t think there is a better lift in the weight room then these

They have:

✅ High motor unit recruitment
✅ High power output
✅ High force output
✅ Good posterior chain development

My favorite lifts here:

▫️Hang/Power Clean
▫️Hang/Power Snatch

b) Lower Body

This is my favorite tool to develop strength in the lower body

I like to lift heavy loads here, usually > 80% of 1 RM

Our favorite movement variations in this tier:

▫️Back Squat
▫️Front Squat
▫️Single Leg Lifts
▫️Deadlift Variations

c1) Upper Body Press

The main exercise I prescribe to improve strength on the front side of the body

You want a strong upper body to protect the:

▫️Shoulders
▫️Elbows
▫️Chest

My favorite movements to prescribe:

▫️Bench Press
▫️Shoulder Press
▫️Alternating Press

c2) Upper Body Pull

The main exercise I prescribe to develop strength & endurance on the posterior chain of the upper body

You need to program heavy pulls to develop the muscles on your backside

My favorite movements to prescribe:

▫️Rows
▫️Chin-ups
▫️Pull-ups
▫️Pulldowns

TL;DR

How To Build A Lifting Program For Athletes

a) Olympic Lift
b) Lower Body Lift
c1) Upper Body Press
c2) Upper Body Pull

Use multi-joint movements

Lift loads >80% of 1 RM

Accumulate volume with sets not reps

And that’s that

A simple way to build strength if you are an athlete

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