Welcome to STACK’s resource center for athletes looking to get stronger. Our complete guide to strength and muscle will help any athlete—from beginner to elite—improve all facets of his or her strength.
Read on to begin the journey of becoming the strongest athlete you can be.
Athletes get stronger by performing exercises that involve pushing, pulling and lifting against resistance. The exercises create microtears in their muscle fibers. Through proper recovery, these fibers regenerate, making muscles bigger and stronger than they were before. When performed regularly, strength workouts result in a bigger, faster and stronger athlete.
The most basic way to get stronger is through weightlifting, which involves lifting an external weight, usually a barbell or dumbbell. Athletes should take a total-body approach to lifting, which builds the body’s large muscles to support sport-specific movements. The goal is to build muscle that works for you during games with complex, multi-joint exercises. Cede the big, bulky, slow muscles to the bodybuilders, because they actually hinder sports performance.
An athlete new to strength training should perform strength workouts using primarily bodyweight exercises, which are great for building muscle with no equipment needed.
As the athlete progresses, dumbbells, barbells, kettelbells and medicine balls should be incorporated to strengthen the upper-body, lower-body and core.
Olympic lifts, a crucial component of any training plan, not only build a foundation for explosive strength, they also develop balance and stability throughout the core, which is extremely important for athletes. An athlete’s core benefits from multi-joint lifts by forcing him to balance the load and by fostering functional movements that improve stability.
This comprehensive approach has been proven effective in helping athletes get stronger. Abide by the information below, and the same will be true for you.
The STACK Guide to Getting Stronger
Part 2: Bodyweight Exercises
Part 3: Strength Workouts
Part 4: Core Strength Training
Part 5: Lower-Body Strength Training
Part 6: Upper-Body Strength Training