This is a guest post from Joe Meglio, the Jersey Bandit, The Beast Coast Breaststroker, The Not So New Kid On The Block, the Bieber Fever Believer, The Deadlift Denominator, The Slayer Player, The Zach Even-Esh Liquefier, The Mid-Atlantic Fiber Frosted Fruitcake Flinging Flabergaster, The Bitchin Banana Hammock Hootenanny Host, the dude who has a bigger pull than you! When someone with ten badass nicknames talks, you listen. You're on, Joe...
Simply put, you don’t have time to waste in the gym doing exercises that might work. Focus on the basics, as they are proven to deliver the best results. If I ask you why you are doing a specific exercise and you don’t have a legitimate answer, then scrap it.
When it comes to choosing the best strength exercises, you need to consider training economy, getting the most bang for your buck. As an athlete you need to spend time and energy developing your positional skills.
In this post I will focus on the ‘Top 5 Lower Body Strength Exercises’ for athletes. While jumps, medicine ball throws and sprints are critical to developing rate of force development and explosiveness, it is really useless unless you have a solid foundation of strength.
When you do trap bar deadlifts, make sure you are sitting back and are keeping the tension on your hamstrings. Do not turn it into a squat.
Not to mention, you will have easier time learning front squats compared to back squats because it is much easier to maintain a neutral spine and upright torso in the front squat. Front squats can be done with kettlebells, sandbags or a barbell.
Popularized by Bret Contreras, hip thrusts are the best way to train the glutes. Simply put, if you want to run faster, jump higher or do any explosive athletic movement, you need to have strong glutes.
Check out the video of Bret Contreras breaking down proper technique on the hip thrust. Also check out his report on Dispelling the Glute Myth.
Hooray for the Glute Guy, Bret Contraras!!!
Front loaded reverse lunges place a greater emphasis on the core compared to other unilateral leg exercises where you are holding the weigh at your side or on your back. Another major benefit of this exercise is it will improve your hip stability and help you overcome muscular imbalances caused from your sport.
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Matty couldn't let everyone else have all the fun, he had to throw in at least one video of himself. Here is one of his very first videos, doing some front loaded unilateral work (pistols), along with some super sweet kipping pullups. For the record, I, Joe Meglio, think Matty is the dopest fucker out there, yo! (ok ok, Matt wrote this, I'm sure you're fooled)
The prowler is a great way to improve work capacity and general physical preparation. You can also load the prowler up with super heavy weight and push it for shorter distances to improve lower body strength with minimal stress on your joints. And finally, the sled and prowler can also be used as a rehabilitation tool when you are recovering from an injury and you need to do low impact exercises.
If you want a program specifically designed to increase your athleticism and transform you into a freak athlete, check out my Lift Like A Man Training Course.
This is the exact system I use to get my athletes bigger, faster and stronger.