Ten Tips for Show and Go
By
Chase Karnes
I’ve trained many high school athletes. They all come to me wanting to perform
better, look bigger, be stronger, and run faster. I’ve seen athletes put on 30
lbs of lean muscle, increase their vertical jump by six inches or more, and
slash time off of their 40 all while increasing their
agility and flexibility.
However, before these changes take place, these athletes need to have a starting
point. Most high school athletes are weak and not by just a little bit. My
twelve-year-old sister could perform more chin ups, push-ups, and perfect form
body weight squats than most high school athletes I know. I’m here to fix that.
- Master body weight: Learn how to use and control your body
weight. I’ve seen kids who can’t perform a body weight squat correctly. They
just have a coach throw a bar on their back and expect them to do back
squats. It isn’t going to happen (and if it does, it sure isn’t pretty.)
Learn the basic movements using body weight first. Learn how to perform body
weight push-ups, squats, chin-ups, pull-ups, dips, lunges, and crunches
correctly.
- Use external resistance: After you’ve mastered your body weight
and have control over your muscles, it’s now time to add some resistance.
External resistance should come in the form of squats, deadlifts, pushes,
pulls, and abdominal/low back flexion/extension/rotation work. The core of
any athlete’s program should revolve around these movements.
- Use free weights: Squats are to be performed in a power/squat
rack, not a Smith machine. Deadlifts are pulled from the floor, not from the
power rack. Presses should be performed with barbells or dumbbells, and
overhead presses should be performed standing.
- Perform quickly and explosively but controlled: Perform all
movements quickly and explosively but with control. Always explode on every
movement. Whether you’re bench pressing or squatting, you need to explode on
the concentric (lifting) portion of the lift. Then, control the eccentric
(lowering) portion. You will recruit the most muscle fibers this way and
teach the body to move quickly. That’s how the body is meant to move in
sports—explosively!
- Incorporate single leg movements: The body very rarely works on
both feet at the same time in sports. Perform split squats, lunges,
step-ups, and one-leg squats in your program.
- Use progressive overload: This is the simplest rule and the
easiest to apply. If you progressively overload a muscle, its adaptation
response is to get bigger and stronger. If you’re increasing weight or reps
each workout, you’re progressing. After 8–16 weeks of progressively
overloading, it’s time to vary your lifts a little. Still stick with the
basics or variations of and strive to get progressively stronger on those
for the next 8–16 weeks. Be sure to keep a journal and record all lifts,
weights, reps, sets, rest periods, and other factors such as mood and
motivation.
- Don’t vary too often: Variation is good in programs, but mixing
it up too often isn’t. I’ve seen athletes perform a different workout every
workout for months on end. You have no indicator of progressive overload
(see above). If you’re varying your program too often, you’ll have no way to
see if you’re making the progress that you’re after.
- Balance both sides of the joint: For each set of horizontal
pushing exercise that you perform, you should perform a horizontal pulling
exercise (think bench press and bent over row). For each vertical pushing
exercise that you perform, you should perform a vertical pulling exercise
(think military press and pull-ups). The same goes for the lower body quad
and hip dominant exercises (think the squat and deadlift).
- Nutrition is key: Athletes need to pay way more attention to
their nutrition. That is beyond the scope of this article because of
individualized needs. However, I will hit a few basic points.
Athletes need:
· Lean proteins with each meal (chicken, fish, turkey, lean beef, and
protein powder)
· Carbohydrates with the first meal of the day (oatmeal, 100 percent
whole wheat bread, brown rice, yams, and fruit) and post-workout/practice
meals (simple sugars
like Gatorade, baked potatoes, white bread)
· Vegetables with most, if not all, meals
· 5–6 meals a day (or more depending on goals)
· One gallon of water daily (or more)
- Mix it up: Incorporate Strongman type training into your training
programs. Farmer’s walks are great for forearm/grip/hand strength as well as
the traps, shoulders, and core. Push a car 30 or 40 yards. Talk about
working your legs and taxing your cardiovascular system! Run sprints up the
nearest open, grassy hill in town. If you have access to old tractor tires,
flip them for a full body, triple extension (ankle, knee, hip) workout.
The days of bench maxing every day, curling in the squat rack, and performing
1000 reps of crunches are over. It’s a new day and it’s time to perform at your
highest level. Apply these tips to your program and see what they can do for
you.
Chase Karnes is a personal trainer and strength coach located in western
Kentucky. He is certified through the NSCA and plans to graduate with a
bachelor’s degree in exercise
science in May of 2009. He has been working with a variety of clients for half a
decade. You can learn more about Chases’ methods and services at
www.argonautsfitness.net or
www.chasekarnes.blogspot.com.
Elite Fitness Systems strives to be a recognized leader in the strength
training industry by providing the highest quality strength training products
and services while providing the highest level of customer service in the
industry. For the best training equipment, information, and accessories, visit
us at www.EliteFTS.com.
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