Canvas & Ratio
Choose your destination platform format
Layout Template
Choose a content structure for your slides
Preset Themes
Typography & Sizing
Brand Kit Customization
AGENCYConfigure brand assets for headers & footers
Outro Slide CTA
Customize your closing call-to-action slide
Background Pattern
Build Your Carousel
Drag and drop any post card below onto a slide, or use the quick buttons to insert content/images instantly!
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) /Thread/
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)
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
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
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
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
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
If you love this thread… 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 👇🏼 <a target="_blank" href="http://sendfox.com/ferrarafiles" color="blue">sendfox.com/ferrarafiles</a>