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Simple Strength 1


by: Derek Fry

Strength training in athletes at all ages is the MOST important aspect of athletic development. Based on peer-reviewed research and the most up-to-date information available, strength training is consistently the factor in preventing injury, increasing power, speeding up recovery and enhancing all aspects of performance faster than any other aspect of training.
Strength should be viewed as the ability to handle forces that are imposed upon the body. Increasing muscle size or appearance, hypertrophy training, is NOT the same thing. Bodybuilders do hypertrophy training because it is the GOAL of their sport (bodybuilding) to LOOK GOOD – NOT to perform like an athlete.
Strength can be developed using bodyweight, machines, free weights or any other implement that you can think of, as long as the main theme of increasing athletic development is maintained. When misused or misinterpreted, strength training can seem like the biggest cause of injury or biggest waste of additional time to an athlete’s schedule. However, increased muscular strength has been linked to successful fundamental movement skill development, increased speed, increased endurance, increased ability to change direction and increased power production.
But, remember, more is not necessarily better. Every form of training is a trade-off when viewing an athlete’s schedule. Therefore, development of strength is still going to be in relation to all other aspects of training. If an athlete concentrates too much on one thing, they lose out on the others.
Example: adding on extra conditioning to a conditioning-heavy practice

Here is an example of a simple program that can be run whether in season or out of season:

simple strength image

Day 1
Warm up
Front Squat 3 x 5-8 repetitions
RDL 3 x 5-8 repetitions
Vertical Press 3 x 8-10 repetitions
Vertical Pull 3 x 5-10 repetitions
Core: Hanging Knee to Elbow 3 x as many repetitions as possible
Day 2
Warm up
Power Clean 3 x 3 repetitions
Deadlift 3 x 5 repetitions
Horizontal Press 3 x 8-10 repetitions
Horizontal Pull 3 x 8-10 repetitions
Core: Hanging Knee to Elbow 3 x as many repetitions as possible