8 Exercises To Build Speed & Power In-Season Use these exercises in...
Keith Ferrara@keithjferrara
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Oct 29, 2024
~2 min read
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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
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Use these exercises in your training program to build speed & power for all sports during your competitive season
🧵🧵🧵
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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
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
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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) 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 ⬇️
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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 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
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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 staple movements here:
1) Back Squat
2) Front Squat
3) Hatfield Squat
Full depth for strength & power
Partial depth for power & peaking
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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
3 staple movements here:
1) DB Jumps
2) TB Jumps
3) BB Jumps
Heavily loaded for force
Lightly loaded for power & ballistic
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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
We jump in 3 planes of motion:
1) Vertical
2) Horizontal
3) Lateral
Variation in jumps is key building both performance & reslience
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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
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
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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
2 staple movements here:
1) Push Jerk
2) Split Jerk
Favorite pressing movement to build strength, coordination & power between the lower & upper body
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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
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
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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
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
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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
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
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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
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
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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
x.com/messages/compo…
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
x.com/messages/compo…
