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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 If you enjoyed this thread can you: 1) RT the tweet below to share with others 2) Follow me @keithjferrara for more info on how to train athletes <a target="_blank" href="https://twitter.com/keithjferrara/status/1919023635450237350" color="blue">x.com/keithjferrara/…</a>
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