The Smart Guide to Strength Training for Athletes Who Want Results

Every athlete faces obstacles when working to improve their performance. Whether training for a specific event or gearing up for the next competitive season, it’s common to feel stuck or frustrated as you work to break through your barriers. The good news? You can develop a plan to help you gain measurable improvements that translate to your sport, and strength training for athletes is a critical component. If you're wondering how to increase athleticism, it starts with building a solid foundation of strength, power, and endurance tailored to your sport. This article will help you get started with an athlete-focused approach to developing a strength training plan to improve your performance and help you achieve your goals.
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What is Strength Training or Resistance Training for Athletes?

Strength training for athletes is a continually evolving discipline, as coaches seek evidence-based methods to enhance athletic performance. At its core, athletic training focuses on developing physical attributes that directly impact performance on the field, such as: 

• Strength
• Power
• Endurance

The foundational concept of progressive overload, famously illustrated by the ancient Greek athlete Milo of Croton, remains central today. Milo’s legendary ability to carry a growing calf daily, eventually lifting a full-grown bull, symbolizes the gradual increase in resistance that builds strength over time.

Evolving Science and Tools in Athletic Strength Training

Modern strength training builds on this principle with advanced knowledge of human physiology, biomechanics, and recovery. To develop functional strength specific to an athlete’s sport, today’s programs use: 

• Barbells
• Dumbbells
• Machines
• Cables 

As training science evolves, so must coaches. Continual education is essential to unlocking peak performance.

How Does Strength Training Help Improve Athletic Performance? 

Athletes can improve their sport in two different ways. The first is to increase their proficiency in their sport. This falls under motor learning and skill acquisition. When some are ‘natural,’ they usually have the motor proficiency required to play the sport. Gaining more skill usually involves playing more games and practicing techniques.

The second way is by increasing strength qualities. There are five strength qualities: 

• Cardiovascular endurance
• Muscular strength
• Muscular endurance
• Flexibility
• Body composition

The Big Picture: What Is Strength Training? 

Strength training, or resistance exercise, is any exercise designed to make you stronger using progressive overload. Progressive overload creates beneficial adaptations in your body by: 

• Adding more weight
• Resistance
• Repetitions over time
  

Lifting free weights is probably the best-known form of resistance exercise, but as you’ll read more about shortly, it also includes other forms like: 

• Machines
• Bodyweight movements
• Resistance bands
  

During a strength training session, your central nervous system (CNS) and muscle fibers are stimulated and fatigued. As you recover from the mental and physical fatigue, your strength and fitness levels slowly improve. Repeated strength training sessions result in increased strength and power. 

What to Expect from Strength Training for Athletes 

Different people start at various strength levels. It doesn’t matter where you start compared to others because the healthiest mindset is to compete against yourself.

Fortunately, the beginning of your training is exciting, and rapid strength gains can be expected for at least a few months (and sometimes a year or longer). As long as you don’t get injured or interfere with the recovery process (such as not sleeping enough or eating very little), nearly any training method can allow you to add strength and muscle early on. 

Building Your Base: Simplicity, Consistency, and Full-Body Focus

But that doesn’t mean that you should pick any random training method. Think of your first few months of training as the time to lay a foundation for the rest of your strength training career. In other words, it’s a time to educate yourself mentally and physically, and to prepare your body for long-term training success.

Because you’ll get stronger with nearly any method initially, the wisest approach is to: 

• Start with straightforward training methods. 
• Ensure you train your entire body to strengthen without neglecting any movement or muscle group. 

The same concepts apply if you’ve previously trained but have taken a few months off or longer. 

The Rise and Limits of Linear Progression

For most people, it’s possible to add weight to the bar (or pick up heavier free weights, etc.) at every session for at least a few months, and sometimes, even for a whole year after starting. This type of progression is known as linear progression. As the simplest form of training progression, you’ll add the same amount of weight at the same time interval for as long as possible.

But logically speaking, linear progression has to stop at some point. For example, if you start squatting 55 pounds and add five pounds every week, you may be squatting 315 pounds on your first training anniversary. 

Beyond the Basics: When Progress Demands Change

The chances that you’ll be squatting 575 pounds after two years are low because of limits on the human body. In other words, at some point, you’ll have to find a different mode of progression besides linear progression.

If you want the best overall results, use linear progression and ultra-simple training methods as long as possible. Then, when those methods stop working, it’s time to introduce some variation or novelty. At this key point, you’ll have graduated from beginner to novice. 

Benefits of Strength Training for Athletes 

1. Strength Training Reduces Risk of Injury 

What’s your sport? Do you play tennis? Football? Are you a “jack of all sports?” Whether you’re a weekend warrior or a professional athlete, there’s a good chance you’ve suffered a sports-related injury.

Injuries, of course, can range from broken bones to pulled muscles, and it’s fair to say that sports injuries are virtually inevitable. Research has shown that, by participating in a strength training program, you can significantly reduce the risk and the severity of the injuries you suffer during sports. 

Stronger Structures, Safer Movement

How does it work? Well, resistance training puts a load on your joints. As a result, your bones are reformed, increasing bone density and decreasing the risk of bone injury. Your tendons and ligaments are: 

• Strengthened
• More flexible
• Less prone to strains and tears
  

There’s more! As you know, your muscles work together. For instance, as you run, you’re working your: 

• Hamstrings
• Quadriceps
• Calf muscles
• Abdominal muscles

If any of your muscle groups is undertrained, you could be at an increased risk of injury while playing your sport. 

Train Smart: Safety Starts with Balance and Guidance

Simply put, a comprehensive strength training program is essential to safe workouts. It’s all about balance!

If you have any doubt about the best way to begin strength training or the correct form to use when you’re doing so, hire a personal trainer to show you the ropes. After all, safe strength training is just as necessary as safe sports play. 

2. Strength Training Gives You Power

Okay, that might sound a little obvious, but hear us out. Humans, generally speaking, have two types of muscles: 

• Fast-twitch 
• Slow-twitch

What’s the difference? Well, let’s take a look. 

• Slow-twitch muscles are built for endurance. These muscles are the first to contract as you participate in your sport, and it takes quite a bit of effort for an athlete to feel fatigue in slow-twitch muscles. Slow-twitch muscles are frequently used by, for instance, cyclists and distance runners. 
• Fast-twitch muscles are used differently from slow-twitch muscles. These muscle fibers produce short bursts of energy, and while they have some endurance capability, they’ll fatigue much more quickly than slow-twitch muscles. 

Power Up: Training Fast-Twitch Muscle for Explosive Performance

You can change the composition of your muscle fibers to a certain extent. By developing your fast-twitch muscles, you’re ensuring yourself that extra bit of power you need to, say, push to the finish line.

If you have doubts about how to strengthen your fast-twitch muscles, enlist the help of a personal trainer. He or she can tailor a strength training program to suit your sport, giving you the boost you need to improve your sports performance. 

3. Strength Training Teaches You Muscle Mechanics 

You know that you push your muscles to the max when you're on the field. But do you know if you’re doing it the right way? As mentioned earlier, misusing your muscles can cause injury. At the very least, the improper use of your body can cause strain and fatigue.

Strength training is a great way to learn the ins and outs of muscle mechanics. For example, you may know that muscles work in pairs. For each contraction of a muscle, there is an opposing muscle that is relaxing. Learning about how your muscles work together can help your performance while you play. 

Neural Gains: Training the Brain–Muscle Connection

Strength training doesn’t just teach you muscle mechanics. It teaches your brain muscle mechanics. When you work out or play a sport, your brain is naturally wired to send signals to activate the strongest of your muscles. The strongest muscles aren’t always the right for the job.

Strength training improves coordination and communication between the brain and muscle groups. This means a more efficient, smoother performance while you play your sport. 

4. Strength Training Improves Long-Term Health 

Strength training is excellent for athletes. It improves: 

• Endurance
• Boosts power
• Trains your brain

It should come as no surprise, that strength training benefits your overall, long-term health. Incorporating a strength training routine into your weekly schedule can mean long-term results. 

• Strength training increases your bone density. Of course, that’s essential now, as an increase in bone density means reducing the risk of serious injury. However, as time goes on, you’ll find that this increase in bone density means more resilient bones in the future. Strength training can make you less prone to diseases like osteoarthritis and osteoporosis as you age. 
• Strength training increases your resting metabolic rate. Three pounds of new muscle can increase metabolism by 7 percent. Today, that metabolic bump means a fitter, leaner, more athletic you. In the future? It translates to a lowered risk for: 
  
  • Type II diabetes
  • Heart disease
  • Other serious ailments
• Strength training improves heart health. When implemented just a few times a week, studies show that a resistance training program can lower your “bad” cholesterol (LDL), raise your “good” cholesterol levels (HDL), and lead to overall marked improvements to your heart health. 

5. Strength Training Makes You a Well-Rounded Athlete 

A certain stigma has come to be associated with strength training. People have believed that resistance training leads to: 

• A lack of flexibility
• Unwanted bulk
• A compromised immune system

Of course, there is also the association of strength training with steroid use and other no-nos.

If you’re an athlete, don’t be fooled: strength training is practical. To every athlete, regardless of ability. Strength training should be incremental and is safest when overseen by a certified personal trainer. But when done right, strength training can make you a better, more well-rounded athlete. 

Strength That Translates: Power, Precision, and Performance

Strength training helps add power to your punch (or your kick, or your swing). Working with a personal trainer, you can also improve your flexibility through strength training. You’ll learn how to better and more efficiently use your muscles while you play and improve your ability to call on your muscles for that final stretch push to the finish line.

Think strength training is just for bodybuilders and gym junkies? Think again! Incorporating strength training into your weekly routine can make you a better athlete.

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4 Components of Strength Training Programs for Athletes

Getting to the Core of Strength Training for Athletes

A sound strength training program isn't just a bunch of exercises thrown together with the hope of improving performance. There must be structure and progression so that the athlete can build on their strengths and weaknesses over time.

A training cycle for an athlete typically consists of different phases, each with a different training goal. Phases also differ from athlete to athlete depending on: 

• Age
• Goal
• Time frame, etc. 

Each phase is crucial in developing athletes' overall strength and power.

Phase 1: Structural Balance

The primary focus in this phase is identifying and addressing any existing muscle imbalances. This phase aims to correct these imbalances through specific exercises that target weaker or underactive muscle groups. By doing so, athletes can improve their overall stability and reduce the risk of potential injuries as they progress into more advanced strength training phases.

During this phase, it’s crucial to perform movements that engage stabilizing muscles while ensuring proper form and technique. Emphasizing unilateral exercises helps build balanced strength across both sides of the body. Integrating core stability exercises further supports the development of a solid foundation for future strength gains and athletic performance, effectively laying the groundwork for subsequent phases.

Phase 2: Hypertrophy

Athletes focus on increasing muscle size and strength through high-volume training in hypertrophy. This phase stimulates muscle growth using moderate to heavy loads for 8-12 repetitions per set. By increasing the workload gradually over time, this phase encourages muscles to adapt and grow stronger and larger.

Athletes in the hypertrophy phase should prioritize compound exercises such as: 

• Squats
• Deadlifts
• Bench presses
• Rows 

These movements engage multiple muscle groups simultaneously, promoting overall muscular development and growth.

Phase 3: Eccentric/Isometric Strength

Developing eccentric and isometric strength is crucial for athletes to improve performance and prevent injuries. 

• Eccentric strength involves controlling muscles while lengthening, which helps develop power and agility. 
• Isometric strength, on the other hand, focuses on holding a static position, enhancing stability and control during dynamic movements. 

By incorporating exercises that target eccentric and isometric muscle actions, athletes can improve their overall strength and resilience for better athletic performance. These training methods help build muscle endurance and prevent injury by strengthening tendons and ligaments. Athletes who focus on eccentric/isometric training can expect improved speed, explosive power, and enhanced control during rapid changes in movement direction.

Phase 4: Speed/Strength & Plyometrics

Athletes hone speed and strength to elevate their performance in speed/strenght and plyometrics training. Jump squats, box jumps, and medicine ball throws are vital to enhance explosive power, plyometric exercises target fast-twitch muscle fibers for rapid force generation and improved athletic prowess. Introducing agility ladder and cone drills further amplifies coordination, balance, and overall athleticism, which are crucial in various sports disciplines. 

These dynamic movements optimize muscular power and help reduce the risk of injury by reinforcing ligaments and tendons against sudden impacts. Athletes endure high-intensity workouts to develop speed, agility, and strength needed for competitive advantage. Incorporating plyometrics alongside traditional strength training promises a comprehensive approach toward achieving peak physical performance.

The 15 Most Effective Strength Training Exercises for Athletes

1. Box Jumps: Explosive Power for Better Performance  

Box jumps are great for developing power through the lower-limb extensor muscles. 

‍To perform the exercise: 

• Stand tall with a box (40 to 60 cm high) in front of you, with feet hip-width apart and arms by your sides. 
• Bend the knees and immediately move back up. 
• Jump onto the box as explosively as possible. 
• Try to land gently on both feet and extend your hips and knees on top. 
• Step down and repeat three sets of five to eight repetitions. 
• Try to make each jump of good quality in terms of technique and form. 

Box jumps are most demanding, so always perform them at the beginning of your workout.

2. Abduction: Build Stability and Resilience for Athletic Success  

Abduction exercises target the gluteus medius, a muscle crucial for stabilizing the pelvis during running and other athletic movements. Improved strength and control of the gluteus medius can help improve performance and reduce the risk of injury. 

‍To perform the exercise: 

• Use a stretch loop or elastic band. 
• Wrap it around your thighs or lower legs (which is more demanding). 
• Shift your weight to one leg and stand stable while extending the other leg to the side. 
• Do two sets of 12 repetitions for each leg.

3. Bulgarian Split Squats: Train Each Leg Independently for Better Balance  

Bulgarian split squats are an effective exercise for developing lower-body strength and power. 

‍To perform the exercise: 

• Stand in a lunge position. 
• Heighten one leg on a box. 
• Lower your body by bending the front leg to about a 90° knee angle and slowly get up again. 
• Use a kettlebell, two dumbbells, or a barbell to add weight. 

Bulgarian split squats are also great for improving balance and coordination. Ensure your front knee does not shift out to either side while going down and up.

4. Pull Ups: Develop Upper Body Strength for Improved Athletic Performance  

Pull ups are an excellent exercise for developing upper body strength, especially of the: 

• Back
• Arms
• Shoulders

All of these areas are important for nearly all sports. 

To perform the exercise: 

• Begin with your hands shoulder-width apart by hanging from a bar with your arms fully extended. 
• Pull yourself toward the bar with your chin, clearing the bar. 
• Lower yourself slowly and repeat. 

If you can’t perform a clear pull-up, you can use resistance bands to support yourself.

5. Squats: A Total Lower Body Exercise for Building Strength and Power  

Squats are among the best exercises for building lower-body strength and power. They target the quadriceps, hamstrings, and glutes. 

‍To perform the exercise:

• Put a barbell on your neck/shoulders/upper back. 
• Squat down as far as possible (maintaining a stable spine). 
• Push back up. 
• Keep the barbell over your middle foot and the pressure distributed over your sole. 
• Focus on your knees (mirror). They should never shift to medial. 

6. Push-ups: Develop Upper Body and Core Strength for Better Stability  

Push-ups are an effective exercise for developing upper body strength, especially of the chest, shoulders, and triceps. They also engage the core, promoting stability crucial for athletic performance. 

‍To perform the exercise:

• Start with your hands shoulder-width apart underneath your shoulders
• Lower your chest to the ground and push back up
• Keep your body stable and make sure not to bend your lower spine. 

If you can’t perform a single push-up on the ground, use a box or table to base your hands on.

7. Step Ups: Improve Balance and Coordination with This Functional Exercise  

Step-ups are a great way to build strength and power for sports that involve running and jumping. They target the quadriceps and glutes while also promoting balance and coordination. 

To perform the exercise: 

• Step on a box about the same height as your knees. 
• Stand up straight and step back down. 
• Repeat eight to 12 times for each leg. 
• Use two dumbbells or a barbell to add weight. 
• Keep the pelvis level throughout and focus on your glutes and quads as you step up.

8. Deadlifts: An Essential Exercise for Building Total Body Strength  

Deadlifts strengthen the quadriceps, hamstrings, and glutes, and also address your upper body stability. 

To perform the exercise: 

• Stand behind a barbell on the floor, feet hip-width apart, with the bar over the centre of your feet. 
• Bend the hips and knees to grip the bar. 
• Keep your chest up and hips back, and stand stable on both feet. Activate your abdominal muscles to ensure your lower back remains neutral. 
• Pull the bar close to your shins and extend your knees and hips simultaneously and explosively. 
• Push through your heels, lift the barbell straight up, and drive your hips forward as you lift. Keep your arms straight; weight is lifted only by getting up from your legs. 
• Hold the upper position for two seconds. 
• Return the bar to the floor by flexing your hips and knees slowly.

If you are new to this exercise, perform three sets of 10 to 12 reps with a light weight. To progress, increase the weight and reduce to three sets of six to eight reps. In case you are uncertain, perform the exercise under the guidance of a sports therapist or strength coach. 

9. Heel Raises: Strengthen Your Calves for Improved Performance  

Heel raises, also called calf raises, build strength and resilience in the calf muscles. Strong calves promote better performance and reduce the risk of injury. 

To perform the exercise:

• Stand on a box or a stair with your feet hip-width apart. 
• Raise your heels while keeping your knees straight. 
• Slowly lower your heels underneath the edge of the box. 

Rhythm: one second up, three seconds down. Use two dumbbells to add weight.

10. Romanian Deadlifts: A Deadlift Variation for Targeting the Hamstrings  

The Romanian deadlift is a variation of the traditional deadlift. It focuses more on the hamstrings and less on the quads, making it an excellent exercise for developing strength and power for athletic movements requiring sudden stops and direction changes, such as cutting and pivoting. 

‍To perform the exercise:

• Grip the bar shoulder-width apart, pinch your shoulder blades together, and keep your chest up. 
• Lower the bar down to your shins by moving your hips backwards and leaning your upper body forward, keeping the bar as close to your body as possible. 
• Bring your hamstrings to full stretch. 
• Return to the starting position by pushing the hips forward. 

Always keep your lower back fixed!

11. Barbell Row: Build Upper Body Strength for Improved Performance  

The barbell row is an excellent exercise for developing upper body strength, especially of the back. Strengthening the upper back muscles can help improve posture and stability for better athletic performance. 

‍To perform the exercise:

• Grip the bar shoulder width; bend your upper body forward (up to the floor horizontally). 
• Slightly bend your legs and hips. 
• Hold your spine in a neutral position and activate your core muscles. 
• Pull the barbell to your belly button and squeeze your shoulder blades together. 
• Slowly extend your arms again. 
• Repeat. 

Focus on your upper body and legs to remain stable.

12. Single Leg Hip Thrust: Target the Glutes to Improve Athletic Performance  

The single-leg hip thrust is an excellent exercise for developing glute strength and power. Strong glutes improve athletic performance and help reduce the risk of injury. 

To perform the exercise:

• Lie on a box or bench with your shoulders. 
• Raise one leg straight in the air and keep the other foot on the ground (ankle underneath the knee). 
• Lift your pelvis from the ground until your shoulders, pelvis, and knees form a straight line. 
• Lower the pelvis down to the floor again.

13. Bench Press or Pushing Exercises: Improve Upper Body Strength and Power  

The bench press targets the chest, shoulders, and triceps. It’s crucial for developing upper body strength and power. 

To perform the exercise:

• Lie on a bench with your feet flat on the floor and your back slightly arched. 
• Grip the barbell with hands slightly wider than shoulder-width. 
• Lower the barbell to your chest, keeping your elbows at a 45-degree angle. 
• Press the barbell back up to the starting position. 

Variations: 

• Incline bench press
• Decline bench press
• Dumbbell bench press

14. Lunges: Promote Balanced, Stable Strength for Athletic Movements  

Lunges target the quadriceps, hamstrings, glutes, and core, promoting balance, stability, and unilateral strength. 

‍To perform the exercise:

• Stand with feet hip-width apart. 
• Step forward with one leg and lower your body until both knees are bent at approximately 90 degrees. 
• Push through the front foot's heel to return to the starting position. 
• Alternate legs. 

Variations: 

• Walking lunges
• Reverse lunges
• Bulgarian split squats

15. Planks and Core Exercises: Build a Stable Core for Improved Athletic Performance  

Planks are a core-strengthening exercise that engages the shoulders, glutes, and back. They are crucial for developing core stability and strength. 

To perform the exercise:

• Start in a push-up position with your weight resting on your forearms. 
• Keep your body straight from head to heels, engaging your core. 
• Hold the position for as long as you can while maintaining proper form. 

Variations: 

• Side planks
• Plank with leg lift
• Plank with shoulder taps

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Building Strength vs. Building Muscle vs. Other Movement Patterns

While strength, muscle hypertrophy, and movement efficiency (power) are related, they are distinct training outcomes with unique adaptations.

• Strength is the measurable force your muscles can produce.
• Hypertrophy refers to an increase in muscle size.
• Power or movement efficiency is performing actions effectively with minimal energy waste.

Although improving one area often benefits the others, each requires different training methods. Strength training enhances both strength and lean muscle mass, creating a synergistic effect building strength supports muscle growth, and increasing muscle mass can, in turn, make strength gains more accessible.

Size vs. Strength: Unpacking the Muscle-Building Myth

That said, hypertrophy-specific training typically involves higher volume, shorter rest intervals, and targeted intensity techniques designed to stimulate muscle fiber adaptation. While gaining strength is essential for muscle growth, it's insufficient; factors like training volume, intensity, and nutrition play a critical role.

It's also a misconception that training for size means sacrificing strength. Bodybuilders, for example, may prioritize hypertrophy techniques over maximal lifts, but they still build significant strength through volume and intensity, even if the methods differ from traditional strength-focused programs.

Understanding the distinction between neural and muscular adaptations, covered in the next section, can help set informed, practical training goals.

Central Nervous System vs. Muscular Adaptations

All strength training relies on two primary adaptation pathways: central nervous system (CNS) adaptation and muscle fiber adaptation. While lower-volume training emphasizes neural efficiency and higher-volume training targets muscular growth, both processes are always at play.

CNS adaptations involve improved coordination, muscle recruitment, and movement efficiency. As you practice lifts with proper form, your brain and body become more skilled at executing them—resulting in increased strength, even with lighter weights. These changes reflect your body’s ability to effectively generate force and stabilize itself during complex movements. For this reason, mastering technique is essential at every level, from beginner to elite.

Muscle Meets Mind: The Synergy of Strength Adaptation

On the other hand, muscle fiber adaptations occur when training creates mechanical tension or damage in the muscles, triggering hormonal and cellular responses that lead to hypertrophy (increased muscle size). As your muscles grow, they support greater force output, amplifying the effects of neural gains.

Together, these adaptations are synergistic: neurological improvements enhance how you use your muscles, and larger, stronger muscles improve your performance. For most athletes, the most effective long-term strategy is to train in a way that develops both systems in balance, primarily when structured around the five fundamental movement patterns.

The Five Human Movements

Regarding your brain and body, training equipment, individual muscle groups, and even specific lifts are secondary to overall movement patterns. Focusing primarily on fundamental compound movements is the key to developing your body’s full strength potential. Plus, you can still focus on particular muscle groups and lifts as needed within the big-picture context of movement-based training. 

The five human movements that are most important for strength training are: 

1. Push: upper-body pressing movements, including: 
   
   • Overhead presses
   • Dips
   • Push-ups
   • Bench press variations
2. Pull: upper-body movements including: 
   
   • Rows
   • Pull-ups
   • Chin-ups
3. Squat: all variants
4. Hinge: any compound movement that generates force primarily by changing the angle of the trunk through hip extension, including all variations of: 
   
   • Deadlifts
   • Swings
   • Cleans
   • Snatches
5. Loaded Carry: 
   
   • Walking while carrying weight, like: 
     
     • Farmer’s walks
     • Suitcase carries
     • Waiter walks
     • Rack carries
   • Other options like: 
     
     • Carrying irregular objects
     • Rucking
     • Hiking with a pack

These fundamental movement patterns each have dozens or even hundreds of variations that you can spend years exploring. The best approach is to start with basic versions before turning to obscure variants. You’ll get better results early on that way and can use lesser-known variations to introduce novelty and get continued progress later on. Another essential practice is balancing the different compound movements types in your training programs.

What About Other Movement Patterns?

While most strength training focuses on the five fundamental human movement patterns, exercises outside these categories, such as assisted or isolation movements, can still be meaningful in a well-rounded program. 

Primal movements like sprinting, swimming, climbing, crawling, and grappling offer their benefits, though they may not directly contribute to strength development through resistance training.

Ground Work: The Hidden Key to Lifelong Strength and Resilience

Renowned coach Dan John proposes a sixth category: ground work, which includes movements like Turkish get-ups and tumbling. Exercises enhance coordination, resilience, and fall prevention, making them especially valuable as we age. Groundwork can be incorporated into: 

• Warm-ups
• Active rest periods
• Supplementary sessions

The key is balance, designing a program that supports strength, function, and long-term durability across all movement patterns.

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