Complete Lifting Guide For Athletes
I have trained athletes for 13+ years from high school to the Olympic level.
This is the ultimate guide for building a lifting program for athletes.
(Bookmark this one next time you are building a program)
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1. Exercise Structure
I think total body is the best approach for athletes.
You can split into upper & lower but you will not get as much exposure to certain lifts.
This is the structure I have had the most success with.
TIER 1 - Olympic Lift
TIER 2 - Main Lower (paired with plyometric)
TIER 3 - Main Upper Push + Upper Pull
TIER 4 - Needs Areas (Hamstring, Calf, Single Leg, Core)
I think total body is the best approach for athletes.
You can split into upper & lower but you will not get as much exposure to certain lifts.
This is the structure I have had the most success with.
TIER 1 - Olympic Lift
TIER 2 - Main Lower (paired with plyometric)
TIER 3 - Main Upper Push + Upper Pull
TIER 4 - Needs Areas (Hamstring, Calf, Single Leg, Core)
2. Exercises
These can be debated between coaches, but these are the top 2 lifts I use in my program in each category:
Olympic
1) Power Clean
2) Power Snatch
Main Lower
1) Back Squat
2) Front Squat
Main Upper
1) Push/Split Jerk
2) Bench
Upper Pull
1) Row
2) Chin-up/Pull Up
Needs Lift
1) RDL
2) Step Up
These can be debated between coaches, but these are the top 2 lifts I use in my program in each category:
Olympic
1) Power Clean
2) Power Snatch
Main Lower
1) Back Squat
2) Front Squat
Main Upper
1) Push/Split Jerk
2) Bench
Upper Pull
1) Row
2) Chin-up/Pull Up
Needs Lift
1) RDL
2) Step Up
3. Training Blocks
I like to break down my training blocks to fit a specific goal.
I have 4 main training blocks & goals for each block:
1) General Prep
- Building a base before or after a competitive season
2) Force/Strength
- Get as strong as possible
3) Power
- Move moderate load as fast as possible
4) Peaking/Ballistic
- Move light load as fast as possible, mimicking positions for sport
I like to break down my training blocks to fit a specific goal.
I have 4 main training blocks & goals for each block:
1) General Prep
- Building a base before or after a competitive season
2) Force/Strength
- Get as strong as possible
3) Power
- Move moderate load as fast as possible
4) Peaking/Ballistic
- Move light load as fast as possible, mimicking positions for sport
4. Load Prescription + Volume
Each training block has a specific load prescription.
GPP - 55-75% of 1 RM
Main Sets & Reps: 4-5 sets of 4-6 reps
Strength - >80% of 1 RM
Main Sets & Reps: 4-5 sets of 1-3 reps
Power - 55-75% of 1 RM
Main Sets & Reps: 4-5 sets of 1-34reps
Peaking/Ballistic - <55% of 1 RM
Main Sets & Reps: 4-5 sets of Timed Reps
Each training block has a specific load prescription.
GPP - 55-75% of 1 RM
Main Sets & Reps: 4-5 sets of 4-6 reps
Strength - >80% of 1 RM
Main Sets & Reps: 4-5 sets of 1-3 reps
Power - 55-75% of 1 RM
Main Sets & Reps: 4-5 sets of 1-34reps
Peaking/Ballistic - <55% of 1 RM
Main Sets & Reps: 4-5 sets of Timed Reps
5. Methods
The methods used will be based on the block you are in.
Here are my favorite methods in the weight room:
1) Autoregulated 1 RM + Drop sets
- Work as heavy as possible with drop sets to build volume
2) EMOM
- Every minute on the minute to build volume & work on technical proficiency
3) Isometrics & Eccentrics
- Great ways to build strength in different positions
4) Clusters
- Perform 1 rep, followed by rest, & then perform another 1 rep (Great way to focus on high quality reps)
5) Waves
- Perform sets of ascending load, then go back down to lower intensity & build back up
The methods used will be based on the block you are in.
Here are my favorite methods in the weight room:
1) Autoregulated 1 RM + Drop sets
- Work as heavy as possible with drop sets to build volume
2) EMOM
- Every minute on the minute to build volume & work on technical proficiency
3) Isometrics & Eccentrics
- Great ways to build strength in different positions
4) Clusters
- Perform 1 rep, followed by rest, & then perform another 1 rep (Great way to focus on high quality reps)
5) Waves
- Perform sets of ascending load, then go back down to lower intensity & build back up
Using this lifting outline you will:
1) Build higher levels of strength throughout the entire system
2) Develop resiliency & lower the incidence of injury
3) Build better vertical force & power
4) Build general qualities of strength & power that will supplement sprinting & jumping development
1) Build higher levels of strength throughout the entire system
2) Develop resiliency & lower the incidence of injury
3) Build better vertical force & power
4) Build general qualities of strength & power that will supplement sprinting & jumping development
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Please give it a retweet
Then check out my FREE guide to building better athleticism
THE SPORTS PERFORMANCE CHEAT SHEET
Join the movement in becoming a better athlete
👇🏼
sendfox.com/ferrarafiles
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