We follow a simple lifting outline to build strength with our...
Keith Ferrara@keithjferrara
40 views
Aug 28, 2024
~3 min read
Advertisement
1
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 ⬇️)
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 ⬇️)
2
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
We perform 1 RM testing of the following lifts:
1) Clean
2) Squat
3) Bench
3
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.
With freshman we want to be smart.
Unless they have experience, we don’t test them & get right to teaching.
4
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.
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.
5
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.
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.
6
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.
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.
0:04
7
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.
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.
0:18
8
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.
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.
0:05
9
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.
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.
0:06
10
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.
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.
0:08
11
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.
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.
0:03
12
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.
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.
13
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
5 Tier Lifting Outline To Build Strength
1) Olympic Lifts
2) Lower Body + Plyometrics
3) Upper Body Push + Pull
4) Needs Area
5) Core
14
I love working with elite athlets, but I also love helping the everyday heros who are struggling with their weight
I've put together a brand new 1 on 1 pilot program that will drop 30 pounds of fat in 3-4 months
If you want to be one of my first beta testers in this new program, click the button below and DM me "READY"
I've put together a brand new 1 on 1 pilot program that will drop 30 pounds of fat in 3-4 months
If you want to be one of my first beta testers in this new program, click the button below and DM me "READY"
15
Oh yeah & here's an easy way to DM me just in case you're ready to dive right in.
Click the button below.
👇
x.com/messages/compo…
Click the button below.
👇
x.com/messages/compo…
