What NOT to do.
Why? Body builders are professionals. It's their life, their dedication, their occupation often! Body builders often spend hours at the gym. Body building is a sport of it's own. And honestly, most body builders probably aren't the best basketball, soccer, baseball or football players. But they sure are great body builders!
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| Lunges and split squats are an athletes best friend! |
Look at how bodybuilders lift. They usually have 3-4 exercises per body part, using 4-6 sets of 10-20 reps. Imagine how long this takes and the amount of stress on their bodies!
But what does it take to be a high school all-star? Dedication to your sport and efficiency in the weight room. Sports are played using a single joint. Athletes don't do preacher curls, leg extensions, calf raises, tricep kickbacks or crunches during sports. They push, pull, rotate, squat and lunge.
Also, we lift heavy. We keep it short and sweet. 4 sets of 6, 5 sets of 5, not much over 8 reps ever! And we use compound lifts that work 3-4 muscle groups per exercise!
The sad thing is that misguided coaches and parents often teach their young athletes to lift like this. Then when they see the way we lift, I always see the light go on followed by the words, "That makes a lot of sense!"
And these are things we do right now in our FAST Forward program. And they are the movements we'll train in our summer Speed, Strength and Power (SSP) Camp. Interested in learning more about either program?
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