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We follow a simple lifting outline to build strength with our athletes: 1) Olympic Lift 2) Lower + Jump 3) Upper Push + Pull 4) Needs Area 5) Core Here’s a quick thread on how we implement our lifting program to improve strength in the weight room (continue ⬇️)
In order to build a program, we need to know where our athletes start. We perform 1 RM testing of the following lifts: 1) Clean 2) Squat 3) Bench
1 RM testing is safe to perform with experienced athletes. With freshman we want to be smart. Unless they have experience, we don’t test them & get right to teaching.
The other main test we use with ALL of our athletes: Isometric Belt Pull Athletes can do this from day 1, whether they have experience or not. This is a great test to measure positional strength that correlates strongly to sprinting.
The goal with testing isn’t to measure the absolute load lifted. We want to measure the RELATIVE strength of every athletes. Simple formula Load lifted / Body Weight Now that we know our starting points, let’s dive into the lift.
1. Olympic Lifts I use these with EVERY athlete. The 2 we use here: 1) Power Clean 2) Power Snatch Great exercises for: ✅ Vertical force development ✅ Vertical power development ✅ Posterior chain development Better relative Olympic lift maxes correlate HIGHLY to better speed. 1-3 reps is the main range I use with our athletes.
2a) Lower Body The squat is king for force development in the weight room. 2 main variations we use: 1) Back Squat 2) Front Squat We will work up to relative 1 RM’s each day doing different variations of the squat: 1) Eccentrics 2) Isometrics These potentiate the body well for the plyometrics.
2b) Plyometric We group our plyometrics in 3 categories: 1) Vertical 2) Horizontal 3) Non-Linear Jumping in different planes of motion will build power & improve resiliency throughout the body. Variation is key to keeping the body healthy.
3a) Upper Push This is the main experience we use to develop the upper body. We categorize our push exercises into 2 categories: 1) Vertical 2) Horizontal My 3 favorite variations: 1) Jerks 2) Bench 3) Shoulder Press Press HEAVY to build strength through the chest, shoulders & triceps. 1-3 reps under heavy load is where we settle in for our pressing reps.
3b) Upper Pull For every push we do, we also do a pull. Same categories as the pushing exercises: 1) Vertical 2) Horizontal Our favorite variations here: 1) Chin-Ups 2) Pull-Ups 3) Lat Pulldown 4) Rowing Variations Heavy load here as well in the 3-5 rep range.
4. Needs Area These are key areas to target for the holistic development of the athlete: 1) Hamstrings 2) Single leg 3) Lower Back 4) Calf (gastroc & soleus) Some of our favorite variations: 1) RDL 2) Step Ups 3) Split Squats 4) Back Extensions 5) Seated Calf Raise Lift these with heavy loads as well.
5. Core We categorize our core into 3 main categories: 1) Anti-Extension 2) Anti-Rotation 3) Carries Favorite variations: 1) KB Drags 2) Paloff Press 3) Farmers Walks This is a great way to build strength throughout the core in addition to compound lifts, sprints & jumps.
TL;DR 5 Tier Lifting Outline To Build Strength 1) Olympic Lifts 2) Lower Body + Plyometrics 3) Upper Body Push + Pull 4) Needs Area 5) Core
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