Top 5: The Runner

This population is another one that struggles to understand the importance of resistance training. All they want to do is run, run, and run some more! No wonder their bodies break down so easily when all they do is run!

1) Goblet Squats

2) Lunges

3) TRX Pendulums

4) Planks

5) Monster Walks

Top 5: The Gym Goer

So this one is for all of you headed into the fitness center for your daily workout. Nothing too specialized here and hopefully all of these are easy enough for you to figure out through simple instructions that the chance of injury is low to zero.

1) Goblet Squat

 

2) Pull Up or variation

3) Monster Walk

4) Planks

5) Dumbbell Bench Press

Top 5: Baseball Player

Baseball people have always believed that weight lifting was bad for a baseball player. This topic is still one today that many struggle with because they just don’t want to give up the idea as bad as it may be.

1) Hang Clean (seeing a theme here?)

Check out my Exercise of the Week post. Absolutely crucial in my eyes.

2) Dumbbell Bench Press

Arm strength is important and I would consider bench press to be a part of that. Doing bench press, however, is considered a no-no in the baseball world. Using dumbbells is the typical substitute. I actually prefer dumbbells over the barbell for bench press anyway.

3) Y, T, W, L Shoulder Exercises

Scapular stabilizer exercises here. You are going to use a bench or a treatment table and lay on your stomach. Your arms will make the shapes of these letters. I’ll show a video of this, but I don’t do it for time like they mention. Instead, repetitions with holding for 2-3 seconds maybe. Also, as a clnician, I will stick my hand right on the spine when a patient does these exercises and have them visualize trying to squeeze my hand with their shoulder blades.

4) Forearm Exercises

Wrist curls, wrist extension, supinations, pronations. Just various small-weight exercises here to gain some forearm strength. You don’t need a lot of weight because these are relatively small muscles you’re working with here.

5) Agility Ladder

Find you a good book on these. Footwork is important and actually I’d say it’s crucial you spend some time doing agilities. Lots of information out there for agility ladder movements.

Top 5: Football Player

I could really take this population and split it into numerous groups, but I’m going to keep it to just one for the sake of this blog. If you’re looking for something specific, feel free to hit me up and ask away!

1) Hang Clean

I’ve mentioned it before and I’ll say it again. Hang Clean or an alternative is ESSENTIAL for an athlete to perform. This is one exercise I would include for everybody because it’s just that important IMO. Triple extension, jumping, explosiveness, and full-body. You get all of that in this one exercise. Can’t beat that!

2) Back Squat

There are many in the strength and conditioning field who have moved on and no longer utilize the back squat. I think this is still an excellent exercise to develop overall lower extremity strength. This can develop pure strength. One argument against the back squat is that athletes don’t perform with both feet planted and I agree, but this is still important for pure strength. I’m not sure of one exercise that can develop that strength the same way.

3) Agility Ladder

No matter the position, a football player has to have quick feet. Have to be agile and ready to move. The agility ladder is a great tool for developing this agility and it’s also a great cardiovascular workout! I can’t really name only a couple of exercises to do here; you’ll just have to look around and find what works for you. There are literally hundreds of things you can do with this.

4) Bench Press

Here’s another exercise that has taken it’s share of criticism over the last few years. I still think it is a great way to develop pure upper extremity strength. It’s consider a “push” exercise and having that ability to push is crucial in football. Whether you’re a lineman trying to block a defender or you’re a running back using a stiff arm, being able to push is important.

5) Kettlebell Swing

Last, but not least, the kettlebell swing. Yes I truly LOVE this exercise. Along with the Clean, this exercise is a MUST HAVE for an athlete. It is great at working the hip drive which is important during tackling and blocking. This exercise can also be used for both strength building and a cardiovascular workout.

Top 5: The General Athlete

Really up through high school, I don’t believe in athletes specializing. I would prefer to see more 3-sport athletes and so I train high school athletes in a way that they are going to be ready for just about any sport rather than performing all sport-specific activities that will limit their ability to play multiple sports. This first week, I will hit on 5 exercises I believe ANY athlete should be doing:

1) The Hang Clean

Power, explosiveness, full body: the keys to the hang clean and the keys to athletics. The hang clean is an Olympic lift that requires special instruction. It’s not one I would suggest an athlete try to just start doing on their own. I love this exercise because it truly works every joint in your body!

2) The Kettlebell Swing

You know my thoughts on the kettlebell swing. Another excellent exercise that works multiple joints and a major hip exercise. Check out some of my previous posts on the swings!

3) Rear Foot Elevated Split Squat

This is an exercise that goes under multiple names. Mike Boyle refers to it as the Rear Foot Elevated Split Squat or RFESS. I have referred to it previously as the Bulgarian Split Squats. I use a 20″ plyo box to elevate my back foot and squat using my glutes on the front leg to propel myself back up. This is an excellent exercise for not only strength, but also balance. Single leg exercises are important for athletes because very little in athletics are done with both feet on the ground.

4) Box Jump

High intensity so beware. But many people look at the vertical jump as a very important component of “athleticism” and this is one way to work on that.

5) TRX Lunge

I think all there is to say here is this: Have you seen my previous blog this week?

 

I consider each of these five exercises important to an athlete. Find you a good coach to teach you and away you go!

Top 5 List

This is going to be a rather short-lived new feature here. I’m going to highlight what I consider to be the most important exercises for a few different groups. I’m going to add several groups over the next few weeks. You will see some overlap, but that’s okay! Let me know if you agree or disagree and why! Check back on Fridays to see the newest list!

Here’s the order you’ll see these Top 5 Lists come out:

1) The General Athlete

2) The Football Player

3) The Baseball Player

4) The Gym Goer

5) The Distance Runner

6) The Female Athlete