Get your body ready for athletic power training by preconditioning your muscles and then stabilizing and strengthening your muscles. Prevent or minimize your injury risk so you can stay on the field and compete! Coaches can't use you if you are always hurt!
You can strengthen your body and then do athletic power training prior to your team's training camp. For example, use the summer to train your body and get in shape to play! To compete at a high level in today's competitive climate, you need to show up to training camp "in shape and ready to go!" Coaches will not waste time getting you in shape. There is too much pressure for them to win.
Certain weight training exercises are good preconditioning exercises. They include:
1. Lunges (forward, reverse, lateral and transverse)
2. Step ups (front, lateral and transverse)
3. Shoulder exercises
4. Trunk exercises like planks, bridges and cobras
5. Hamstring exercises like glute/hamstring drops and hamstring curls
6. Pushups, Pullups and other back exercises
7. Bench Press
8. Squats (including single leg)
You can use these same exercises to strengthen and grow your muscles by using heavier weights.
These exercises should also emphasize concentric (force production), eccentric (force reduction) and isometric (force stabilization) contractions.
Eccentric contraction training of muscles can significantly reduce your injury risks. Eccentric muscle contraction weight training is the lowering phase of a lift. For example, you would lift the weight on a hamstring curl for one count and lower the weight for 3-4 counts.
Now, you are ready to do intense speed and plyometric (power) training to prepare your body for training camp.
Exercise smart and get your body for training camp!
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!
Mark Dilworth, BA, PES
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