I believe everyone should train like an athlete! Working to increase your athletic ability not only will help you improve your athletic ability (going out on a limb there), but improve your real world functions as well. Constantly utilizing a variety of functional movements like, pushing, pulling, squatting, lifting odd objects, walking, sprinting, can get you going in the right direction. Executing these basic movements with high intensity will enhance the 4 components of athleticism: strength, power, speed, agility.
In athletics it is about putting more force against the ground in less time. This statement leads me to believe "core" strength and lean body mass development are the base of athleticism. With young, aspiring athletes an increase in maximum strength alone will positively affect power, speed and agility.
A great coach once told me, "if you always do what you always did; you will always get what you always got." Step outside the box, keep your mind like a parachute; always open! If you are just beginning, start with very basic body weight movements. Body weight exercises are safe to use and require a minimum of equipment. I would always include the basics, push-ups, chins or pull-ups, a variety of abdominal work, and freestanding squats. These are non-ballistic movements and if done in a progressive manner, can yield awesome results.
Body weight movements will serve you well, but at some point you will need to transition into using free weight exercises. The following menu of exercises are basic lifts that will help develop core strength:
A. SQUAT VARIATIONS--these include, Olympic-style squats, box squats, front squats, power lifting style squats, overhead squat.
B. BOX STEP-UPS-- this iso-lateral lift is mechanically specific to sprinting.
C. LUNGES-- stationary & walking
D. LATERAL SQUATS OR SIDE LUNGES--good way to isolate inner thigh muscle, which provide stability to hip and knee joints.
E. DEADLIFTS--trains major muscles of the hips and thighs. These include the buttocks, quadriceps, and hamstrings. Also spinal erectors (lower back), upper back and shoulder girdle.
F.POWER OR HANG CLEAN--one of the best multi-joint movements.
Farmers walks are a great way to finish off workouts (called finishers). Strength training should never be confused with "rocket science". You can use a trap bar (hex-bar if you like) or heavy dumbbells. Here is the tricky part.....slap on some decent weight, pick up the bar or dumbbells, go for a walk. Either around the outside of the gym or if you live in Florida (like me) go out side and walk a specified distance and return....take multiple trips if you can.
Shower up...go home....have some chocolate milk. See you next workout!
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