Athletic training is a well-measured power combination of strength, endurance, power, flexibility, speed and body conditioning. But of course, not all types of conditioning are required for all training programs and hence selecting the right type of training is an important step, to start with your athletic training.
However, for maximum effectiveness and on-field success, an athlete should incorporate the following staples in their training to make it a good athletic training program.
- Posterior Chain Strength Training
- Sport-Specific Fitness Training
- Hip and Spine Mobility Training
A posterior chain is a group of muscles which is situated on the backside of the body. This includes the hamstrings, glutes and erector spinae. Every sport on this planet relies heavily on these muscles and hence strengthening and conditioning your posterior chain will guarantee to perform well in your sport. In short, a strong posterior chain strength training program will build your power, support, explosiveness and control in every sport.
So how does one develop a strong posterior chain? The most effective exercises to help build a strong and well-conditioned posterior chain are:
- Kettlebell swings
- Barbell glute bridges
- Prowler or sled pushes
- Bulgarian split squats
- Barbell hip thrust
- Straight leg deadlifts
If you want to excel in your sport, it’s time to include posterior chain training in your athletic programming.
A sport-specific training program includes exercises that imitate the exact demands of your sport. Let us take the example of one of the most widely played sports, football.
Reaction time matters a lot in a sport like football. This can be improved with the help of reactionary drills. A very basic instance of a reactionary drill would be that of a coach blowing a whistle to make a change in the field position, this can go from a player being on their feet to a burpee in seconds. This improves players’ reaction time and reflexes.
Also, short sprints are great for outdoor activities as it is accompanied with pushing and jostling. Practice by imitating game play scenarios. When choosing strength and conditioning exercises, go for those that resonates to the demand of your sport.
When training with the exercises mentioned above, it’s important to allow for muscle recovery time, which means that you don’t do those hard workouts every day. Doing so will wear out the joints and increase the potential for injury. One great tool that shortens recovery time and enables the body to perform better, is the use of compression boots. Compression boots use sequential compression to increase blood flow and expedite recovery. Athletes love the compression boots by RP Sports called RecoveryBoots, part of their RecoveryPump system.
Hip and spine movement
This must have been repeatedly said, that’s because it is absolutely crucial! If your hips and spine don’t function properly, your whole body and performance will be badly affected. Your hips are central to every movement in your body and your spine is the most integral part. Some of the most effective hip and spine exercises are:
- Lateral hip movement exercise – helps in strengthening the muscles, tissues around your lower joints, tendons, and spine.
- Lateral lunges – when done with a variation of torso stretching, it can strengthen the iliopsoas muscles and further stabilize the hip joint, adductors and knee.
- Deep squats – To achieve proper hip and spine flow, include deep squatting in your athletic program. This can be used for an intense thoracic mobility.
Anyone who uses these 3 elements of athletic training is sure to excel at their sport.