Best Strength Training for Athletes

medicine ballsImproving speed and performance should be the goal of every athlete no matter what sport you are involved in. All sports require movement and the only thing in your body that creates movement are muscles. Muscles are attached to bones and are used to create movements. You either have strong and powerful muscles that help you to create quick and powerful movements or you just have weak ones that hinder you from achieving your optimal performance.

All athletes want to promote their strength, agility, speed, balance, and flexibility. There are top exercises that can help you develop your strength and conditioning as an athlete. Top exercises include;


Compound movements

You need to practice compound movements incorporating accommodating resistance. You must train your body to achieve explosive speeds. You can train the body using a series of bands and chains. These tools allow you to control your acceleration and deceleration by the use of moving loads. When used correctly, it can help to increase your strength.


Medicine Balls

The greatest advantage of medicine balls is that when used in a large open area, these balls allow athletes to release the ball with incredible power. These balls can be thrown in different directions, be it overhead, sideways or behind and allow an athlete to accelerate the ball with no deceleration time.



Plyometric employs the philosophy of jumping or jump training. It is an exercise that has brought new ways to increase the fast spasm muscle in the lower body. When done in the correct manner, with a low rep and right rest between sets, jump training can make one be very explosive.


Many athletes need to gain weight and strength during the time they are not on sports. The best way to go about it is to pick up heavy objects and walk, carry, pull or push them. These exercises shock the central nervous system into growing muscles in a quick manner. These exercises prove to be the best ones for wrestlers, rugby players, and football players.



For an athlete to fully prepare for a game time, they need to practice with the same period and intensity involved in an actual game time. Short and fact bouts of explosive sprinting with enough rest can prove to be very helpful for athletes. You also need to have a positive frame of mind. Also, understand that there is not a perfect training program. Every training program seems to be incomplete. You have to include as many programs and training as possible to achieve your optimum levels.

How to Improve your Athletic Performance

AtheleteIs there are a blueprint to improving athletic performance? If there was a clear one, we would all adopt it. But for athletes, there is always a room to grow. It has been discussed that the modern day athlete is becoming faster, stronger and better in comparison with the past years. These are the words of David Epstein as discussed in TED Talk when he compared the performance of Usain Bolt against Jesse Owens, who dominated sports in 1936.

We are living in a period where we have a lot of information facilitated by advances in technology. We have accumulated a complex know-how of sports science, supplementation as well as nutrition. If you are an athlete, or just plan to become one, there are key things you can put into practice to maximize your athletic performance.


Eat the Right Food

You need to eat the right food at the right time. Food plays a very crucial role in athletic performance. An athlete cannot just decide to eat anything they like and expect to be in top performance. An athlete’s meal should be cleaner as compared to that of an average Joe. This is the reason we have nutritionists who are specifically tailored for athletes. Nutritionists can create meals that are specially tailored for athletes.

Eat the Right Supplements

As an athlete, you need to eat the right supplements at the right time. There are those instances that you can’t just rely on the food you eat. There are those times you have to mix it up with supplements. The most important supplements you need are vitamins. You will equally need proteins and various pre and post workout supplements to fuel your body before a workout as well as healing and recovery after training sessions.

Functional Exercises

athelete performanceAs an athlete, you need to focus on functional exercises. To up your performance, you need to have the right workout for the right sport. In most cases, isolation exercises will not deliver you the results. Exercises tailored for bodybuilders won’t work for athletes. There are those athletes who don’t look muscular, but their physique is tailored for their sport; a good example is swimmers.


The way athletes perform is very important. One of the best ways to improve athletic performance is by repeating the same movement and exercise until you master it. Ever wondered why some athletes react so fact to different situations? It is because they have mastered a specific drill over a long time. You need to mix up workouts every three weeks. This helps your muscle memory in your body to adapt to stressful and changing encounters. You also need to apply muscle confusion which can produce amazing results for athletes.


First, an athlete needs to log their performance and improvement. They need to know what they have accomplished so far, and the progress they are making.  Secondly, they need to include conditioning in their routine. Athletes should take time to improve and refine their techniques. They should also incorporate conditioning exercises during their training routines to make their body adapt fully.