The ONLY 3 Strength Exercises Every Athlete Needs

Summary

This video outlines three essential exercises that every athlete should incorporate into their training to become faster and more explosive. These exercises are the rear foot elevated split squat, Romanian deadlift (RDL), and single-leg calf raise. The coach explains how each exercise develops key muscle groups such as the glutes, hamstrings, and calves, which are crucial for sprinting and jumping. Proper progression and execution of these exercises, combined with strength training, can help athletes improve their acceleration, speed, and overall athletic performance.

Takeaways

• 💪 Strength is the primary factor that separates explosive athletes from average ones.
• 🏋️‍♂️ Three essential exercises for athletes: heavy squat, heavy hinge, and heavy calf raise.
• 🔄 A balanced approach includes training for acceleration and maximum velocity by adjusting knee positions during exercises.
• 📈 Rearfoot Elevated Split Squat is the top squat variation to develop high peak force production, essential for sprinting and jumping.
• 🏃‍♂️ Strengthening glutes, hamstrings, and calves is key for improving sprint performance, especially in the acceleration phase.
• 🚀 Exploding upward on concentric reps helps maximize gains in force production.
• 🏋️‍♀️ Romanian Deadlifts (RDLs) are crucial for hamstring and glute strength, aiding in speed development and injury prevention.
• 👟 Proper calf strength, especially planter flexion, plays a vital role in acceleration and sprinting power.
• 🎯 A progression system is essential: athletes should start with lighter weights and gradually increase to build strength and stability.
• ⏳ Slow eccentric movements (lowering phase) are important in exercises like calf raises to build control and strength.

Q & A

What is the main difference between an explosive athlete and an average athlete?

The main difference is strength. Explosive athletes typically possess greater strength, which allows them to generate more power in their movements.

What are the three fundamental lifts every athlete should incorporate into their training?

The three fundamental lifts are a heavy squat, a heavy hinge, and a heavy calf raise. These exercises are crucial for developing the strength needed for explosive athleticism.

Why is the rear foot elevated split squat considered the best squat variation for athletes?

According to research and top coaches, the rear foot elevated split squat is excellent for developing high peak force production, which is essential for sprinting and handling high forces during athletic movements.

What progression steps should be followed for the rear foot elevated split squat?

The progression starts with chair-assisted split squats, moves to using light weights with an isometric hold at the bottom, and eventually progresses to heavier weights, with the goal of using a trap bar or Smith machine for maximal load.

How does the Romanian Deadlift (RDL) contribute to athletic performance?

The RDL is vital for strengthening the glutes and hamstrings, which are crucial for maintaining healthy movement patterns, improving sprint speed, and enhancing athletic performance.

What are the key steps for performing a proper Romanian Deadlift (RDL)?

Key steps include: selecting heavy dumbbells for 6-8 reps, maintaining a slight knee bend, pushing the hips back, keeping the spine neutral, and keeping the weight close to your center of mass to avoid unnecessary back strain.

Why is calf strength important for sprinting and athletic performance?

Research suggests that plantar flexion strength (calf strength) contributes significantly to sprinting performance, especially in the acceleration phase, where up to 90% of power comes from this area.

How should athletes perform single-leg calf raises to maximize strength gains?

Athletes should perform single-leg calf raises with dumbbells, focusing on exploding upwards in the concentric phase, holding at the top for 1-2 seconds, and lowering slowly during the eccentric phase.

What is the role of acceleration in an athlete’s performance, and how can it be improved?

Acceleration is critical for most athletic movements, particularly in the first 0 to 10 yards of a sprint. It can be improved through exercises like the rear foot elevated split squat and single-leg calf raises, which enhance strength and force production.

What happens if an athlete strengthens their quads, glutes, and hamstrings but neglects their ankle complex?

If the ankle complex is neglected, the athlete will not be able to effectively transfer the power developed in the hips and legs, resulting in diminished performance.