The ATX Speed and Strength exercise inventory was pretty short. If an athlete came to see me, they were definitely doing these:
- goblet squat or front squat
- deadlift
- box step-up
- plank
- side plank
- hanging knee tuck
- mobility
If they came with a lower-body injury, they most likely did these:
- split squat
- 1-leg deadlift
- march in place
- 4-way lunge
- extra mobility
If they came to run faster, they almost certainly did these:
- sprint drills (skip, high knees, straight-leg run, bound)
- hill spirnts
- pushup start acceleration
- build-up run
- strides
If they only needed torso or upper body strength, we added these:
- kneeling 1-arm press
- carrying weights
- plank shoulder tap
- cross-body mountain climber
And…that’s about it.
I don’t believe in “fancy” or “stimulating” or “constantly varied” training programs. I believe in the basics. Somehow, in 12 years of coaching, I’ve convinced a few hundred athletes to execute those basics week after week for months at a time.
“Somehow” probably isn’t necessary. The athletes bought in because they saw people like them get obviously, measurably better on the field because of these programs.
My athletes felt themselves running better and saw the times – they were faster.
My athletes felt themselves moving better and saw the numbers – they were stronger.
My athletes felt themselves in the warmup for 2nd and 3rd and 4th games or rounds in tryouts and knew the truth – they were moving beyond injuries.
But I jokingly said to one of my longest-tenured athletes recently, “I’ve realized all of you are really doing something special and different in your strength training that maybe I should write about.”
She responded, “what, that we do the same boring lifts over and over forever?”
I had to think on that for a few minutes before replying to her text.
Actually, yes. That’s it exactly.
What I’m worst at as an exerciser is exactly what is driving progress for athletes that I work with: they stay laser-focused on the basics, execute them at a higher and higher level every week, and, as a result, they keep getting better at their sport.
Assuming you have a clear athletic goal, your training program should be boring, simple, and effective.
Remember: “Simple” does not mean “easy” and “effective” does not mean “entertaining.”
If only I could completely embrace that in my own training and dieting routines!