Strength Training Routines - How You Can Create Power

Strength Training Routines - Push-ups

Strength training routines are important for all power athletes. They must have some base strength to create power.

By increasing strength and adding power exercises, power will be enhanced. Therefore you should include strength training routines in all workouts.

The younger power athlete (ages 12-14) and the inexperienced will probably benefit more from body weight exercises to begin with such as body weight squats below parallel, push-ups and pull-ups to name a few.

You can add light resistance like dumb-bells or a medicine ball after you (or the athlete you’re training if you’re a coach) can perform each body weight exercise with full range of motion consistently.

He or she should also perform the set amount of repetitions for each exercise. For example:

  • 3 sets of 20-25 body weight squats
  • 3x15-20 push-ups
  • pull-ups between 1 –3 full pull-ups x 3.
Start with 1 set first and add another set after first week, then add third set after second week.

Various strength training routines include upper body push (bench press and shoulder press) and pull (pull-ups and row movements). Lower body movements to strengthen the hips and trunk such as back squat or split squat, deadlift with dumb-bell to begin with and later with a bar (with training plates) from floor or rack mid to upper shin height.

For these basic exercises you can use exercise equipment such as free weights or dumb-bells.

Static hold position, functional strength and core strength are all important for all power athletes.

Static hold position or holding a position in an athletic stance while performing an overhead press or dumb-bell row is an example of base strength. Ideally the athlete can hold an athlete stance (hips down and back, chest up and weight on the front of your feet) while performing the exercises without losing form.

This is tough for many athletes especially in the core muscles (hips, abdomen and back musculature). As you will see cheating, such as rocking forward or standing upright instead of keeping butt down and back.

Functional strength is primarily performing a strength exercise while the athlete is in a state of movement or static position but utilizing a linear, twisting or side movement. An example would be a standing cable chest press with various leg stances (both legs together and leg forward).

Twisting dumb-bell row, walking side lunge with dumb-bells or medicine ball are other examples.

You will notice the weight will not be heavy and form may be questionable due to lack of trunk strength and inflexible joints.

Core strength definitely needs to be addressed for the power athlete and should be part of the strength training program. Simply put if trunk strength is weak, power and speed gains will not be enhanced.

After performing many different core exercises over of the years, I have found and researched the ones that I find effective. Of course, this may once again change when other research appears and I have to reconsider changing exercises again.

However, briefly, I find static plank holds in different positions (front, side and reverse) very effective (you can later add movements to it).

You will most likely see cheating due to lack of trunk strength with these. Reverse sit-ups with a 1 –2 second hold and then sit-up are also effective parts of your abdominal workout. Stability ball bridges (straight leg, bent leg, 1 leg straight, 1 leg bent) and glute/ham exercises also, either both legs or single leg.

These are examples of strength training routines I recommend. I’ll address more later.

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