People exercise in the gym for many reasons. Some want to build muscle, lose weight, or compete in bodybuilding. Another use of the gym is for athletes.
So, adopting a workout routine is an excellent strategy for gym rats to increase their size, speed, and strength.
However, this routine can also help athletes reduce the risk of injury and health issues. To get better results from sports, strength training is an ideal activity to engage in outside of practice and games.
Here are some exercises that play a vital role in Athletic performance training.
Deadlifts
Deadlifts are a powerful exercise that can build strength and speed when done correctly. They help athletes build starting strength, strengthen the posterior chain, and build power in various areas.
Similarly, they also help prevent injuries by protecting the anterior cruciate ligament during rehabilitation. They can be used as ME, DE, or moderate repetition exercises. The classic 5 X 5 protocol is useful for the deadlift and can put more muscle on your frame than most other exercises.
Clean and jerk
A few years back, Olympic lifting-only training programs were widely popular. Then, the anti-Olympic lifting brigade emerged to respond to their decline in favour.
This lift builds toughness, identifies weaknesses, and requires strength, power, and determination. It requires strength in the entire posterior chain, abs, shoulders, and triceps.
Although some find teaching hard, cleaning can be done in one session using various equipment. This exercise is also effective for conditioning and mental toughness. For strength, use singles and doubles; for conditioning, use higher reps or timed sets.
Box squats
Box squats are popular for building leg strength and explosiveness while reducing knee stress. They can be done by sitting far back on a box, allowing the glutes, hips, hamstrings, spinal erectors, and abs to be pre-stretched and overloaded simultaneously.
They can eliminate knee problems and limit the stretch reflex, making them similar to a deadlift for explosive strength.
They also teach athletes to stay tight and explode using the hips, hams, and glutes essential for running or jumping.
Hence, this exercise increases real-world flexibility, making them suitable for ME or DE movements.
Rows
Many athletes and weightlifters overemphasise pressing workouts while ignoring the importance of back muscles. Shoulder impingements, pec tears, and rotator cuff tears are common injuries that may result from this.
Even worse, it will result in a subpar bench press.
So, choose two or three of the roughly billion-row variations and put them into your training regimen.
Go hard for the reps, or go heavy for both. Start doing twice as much back work as chest/pressing exercises if your back has been neglected.
DOT DRILLS
dot drills are a great exercise program for athletes who want to increase their agility. The necessary items are cones or markers of any type. Next, practice cutting by sprinting at full speed and touching each marker. Some people may not realize that athletic conditioning should include cutting in addition to regular cardio.
While Athletes focus on cutting to minimize the possibility of suffering an injury from tugging something during a game.
