In December I posted my top 5 choices for an adult and today I’m going to choose 5 exercises that I think are should make the bones of any plan for an athlete!
NB: A programme is best rounded out with several more exercises and it is assumed that a person would have no pain or mobility restrictions that would block them from performing these with high quality.
A few things to remember:
- These are baseline exercises. Regressions (easier versions) and progressions (harder versions) should be used when appropriate.
- Variability is a key component to any athlete’s programme and these can all be modified in a few ways to provide a new stimulus so that the body can keep learning and adapting.
- If it hurts, don’t do it.
Bounds – I’m preferencing bounds as my power exercise of choice. Alternatives could be squat jumps or hops but since athletes are usually sprinting, transferring energy from one leg to the other is a more specific training method. The mistake people usually make with any plyometric exercise is too much too soon. Bounds should be progressed from static, short distances to continuous longer distances and heights over several months.
RFE SS (rear-foot-elevated split squat) – a knee dominant exercise is a must have in any programme and unilateral work is key for athletes. This one has been shown to allow athletes to go extremely heavy in weight:
SLDL – The single leg deadlift is a component of my logo because it is useful for so many things; balance, single leg loading, core control, shoulder strength, ankle stability and posterior chain strengthening. When done correctly you can get a lot of bang for your buck and you should see yourself being able to build to greater than 50% of your max deadlift.
Push-up – this is one of the oldest and simplest exercises but it deserves a place here. I preference it over the bench press because it requires you to use your full body and especially because you have to be able to load your arms while maintaining trunk stability. There are plenty of variations to keep you challenged for many months too.
Inverted Row – like the push-up, this requires a plank in the rest of your body as your arms do the work. This can be alternated with chin-ups but you’ll be able to do more reps of these and therefore get more out of them for hypertrophy and energy system development. It is the opposite movement of the push-up so it helps to balance both your chest and upper back muscles. If you don’t have a TRX or rings to use, you can use a barbell.
If you have questions or comments to make about any of the above, please feel free to get in touch! Remember – stay strong AND safe!