After ringing in the New Year, it's likely that you are setting goals and making resolutions. This is a great time to refine your workouts to help you achieve superior gains and reach your maximum potential. Starting out the year with a plan in place will ensure that you are one step closer to reaching your ultimate goal, whether that's on or off the field.
You must evaluate your strength sessions the same way you evaluate your play on the field. Nobody wants to be in the gym longer than they have to be. The ability to train effectively and efficiently is the goal, but can be difficult if you are not organized. Heed these tips to help get the most out of your strength sessions.
Then use the following guidelines to implement your plan:
Multi-joint compound lifts, such as Olympic lifts, Bench Press and Squat, target multiple muscle groups at a time, increasing the bang for your buck. Because of the higher caloric demand from more active muscles, they also increase natural testosterone levels, increase lean body mass and burn fat. Learn more about the power of compound lifts.
Perform explosive movements, such as Olympic lifts or plyometrics, during each workout, immediately after your dynamic warm-up. These will increase your power, which translates to increased speed, jumping ability and improvement in virtually all sports skills.
Periodization and phasing is the process of controlling specific training variables to progress through a program safely and effectively. There are many schools of thought on which phasing is best. Do your own research and decide which one best fits your program goals. A properly phased program can have you making dramatic strength gains and peaking at the right time. Check out this sample off-season football workout.
Training the body to act like it will during your sport is essential to improving your performance on the field. Select exercises that train these essential planes of motion and joint complexes.