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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 🧵🧵🧵
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 <a target="_blank" href="https://twitter.com/keithjferrara/status/1851073943475568730" color="blue">x.com/keithjferrara/…</a>
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 <a target="_blank" href="https://x.com/messages/compose?recipient_id=608608687" color="blue">x.com/messages/compo…</a>