HOW TO TRAIN LIKE AN ATHLETE?

With the release of my recent E-Book: Athletic Development Vol. 1.0 (available in shop) I thought it would be beneficial to cover how to train like an athlete and overview common misconceptions regarding training for athletic performance.

Training Misconceptions:

The most common misconception is that size = strength = better athlete. Though the majority of competitive athletes we see display Greek God/Goddess physiques this doesn't directly equate to better performance. Their bodies are the result of years of quality training.

Size does not dictate strength nor does is dictate speed/agility/quickness/coordination or power. Larger muscle tissue do equate to higher force output but emphasizing muscle size will have more detriment on one's playing ability over focusing on the Performance Related Components of Fitness.

Carrying extra mass can be useful in some cases (i.e American Football offensive linemen, Sumo wrestlers, or Rugby props), however, for the majority of positions having a lean physique promotes better manipulation of forces; external and internal. Size doesn't necessarily restrict mobility and overall functionality, but it does require more energy to perform simple tasks. This is why we often see the fastest sprints, highest jumps, and most spectacular plays from lean slender athletes.

Take away? Size has its place and has its importance, but it should not be the emphasis of athletic training.

In Athletic Development Vol 1.0, the 3rd Phase (hypertrophy-Strength) focuses on the muscle building process, a 4 week cycle aiming at a hypertrophic response. Completed mid off-season to help build muscle density to further help improve power output.

Strength vs. Power:

Most athletes, especially youth athletes, want to spend all their time in the gym hammering out heavy sets of squats and bench. While there is a place for this (off-season), the majority of work should be sub-maximal, 1-3 times per week, and with an emphasis of moving weight efficiently, with sound technique, and with maximal force output, not absolute strength.

A lot of athletes want to be better athletes but train like bodybuilders and weightlifters while they should be training like olympic lifters and sprinters.

This is often confused as a result of how certain lifting styles are named. For example, in American Football the bench press is a common testing point during combines. Often used as a metric for power, however, the bench press is not a power movement at all. The reason for the confusion is the category the bench press falls under. That being the three common powerlifting movements Squat - Bench - Deadlift. These three movements are found in powerlifting, yet powerlifting isn't even a power sport, it is a strength sport. Olympic-weightlifting is a power sport, not a strength sport. Even strongman training is more of a power and endurance sport than absolute strength (in some cases). All to say that it is important to discern the types of lifting you are taking on. (Better defined below)

Competitive sport calls for a high degree of force maintenance. What I mean by that is an elite athlete will exude the ability to maintain forces externally and internally proficiently. They can take hits and bumps and stay on balance, shoot off balance, save themselves from falling, react to external stimuli (defenders, incoming puck/ball/player, react to changing environment). Developing skills to match these requirements is what your athletic development journey should focus on. Training the Performance Related Components of Fitness (PRCF) should be at the forefront of your athletic development not strength and hypertrophy training. Training strength and hypertrophy will only lead to impingements, injury, and reduced athletic performance if emphasized throughout pre/in-season. Train with intention to perform, not look better.

Power development is scattered all throughout the Athletic Development Vol. 1.0 Program; from the preparatory and anaerobic phase to the strength-hypertrophy-power phases. Power development and maintenance is a crucial component to this program.

Strength:

- Emphasis is on moving maximal weight

- Shorter/fixed range of motion

- Squat - Bench - Deadlift

-85-100% 1RM

- reps of 1-5

- Sets of 1-5

- Best performed in the 3-4 phase of your off-season Mesocycle . Avoid performing absolute strength movements in season.

Power:

- The most important component and the emphasis of any athletic development program

- Requires high degree of force output

- Requires movement proficiency

- Requires high degree of mobility

- Snatch/Hang snatch/Power snatch - Clean/Squat clean/Power clean & Jerk/press & variations w/ DB/KB/BB etc.

- Box jumps - Broad Jumps - Double Unders - Cone drills - Mirror drills

- Standing jump test - Standing broad jump

- Low amortization (<0.3sec)

- High ballistic output: Fends - Slap-shots - Tackles - home-runs

-50-75% 1RM

- Reps 1-6

- Sets 1-5

- Best performed during the last 2-3 phases of off-season Mesocycle as well as during season 1-3 times per week to maintain force output, muscle synergy, and muscle density.

Hypertrophy (Classic bodybuilding/muscle growth):

- Emphasis is muscle growth

- Conventional linear movements

- Curls - presses - rows - machines etc.

- 75-90% 1RM

- reps 10-20

- Sets 3-10

- Best performed during the first 2-3 phases of off-season to promote muscle growth and muscle fibre density. Should not be the emphasis of later off-season cycles or in season cycles.

ROM:

Yoga / mobility isn't just for middle aged wives on the weekends, not the slightest. It is an integral part to any and all performance programs. Maintaining a strong foundation in movement allows for better transfer of energy, better manipulation of forces, better control over centre of gravity, and a better reaction time. Clearly all important aspects of sport.

Mobility further aids in joint and ligament health which in return equates to longevity. If you protect and strengthen the nuts and bolts of your machine then you can last much longer, playing well into your golden days.

A mobility routine should be the cherry on top of every session. 5-10 mins of focused dynamic and static stretches, as well as coupling upper and lower body movements to improve upper/lower mobility and force coupling.

You can't expect to dunk if your legs and trunk don't work in tandem, and good luck scoring a header if you lack trunk rotation and leg power. Have you ever seen a pitcher throw without moving, no! They move a lot, and using upper and lower components of their body at the same time...mobility = athletic proficiency 10/10.

Take aways?

Train with intention not for attention. Do exercises that match the sport; Run, Jump, Push, Pull, Wrestle, Cut, Evade, and React. Move sub-maximal weight with sound technique and maximal force output (high velocity). Train to improve performance not size and strength.

And of course "Progressions is built through consistency and tested by passion"

JB