I keep researching the BEST strength and conditioning programs in the nation. Year after year, I keep coming up with the Best TEAMS usually have the best S&C programs, and what is it about those programs? They work the BASIC principles of Strength and Conditioning until the athletes become proficient in all areas of the discipline.
Of course, I have witnessed programs that do a lot of "sexy" exercises that include balance, and spinal stability stuff, but I can stabilize a spine by simply weighing an exercise down.
Do you think you can squat 500+ lbs without a stable "core"? No freak'n way! Now, I'm not advocating throwing 500 lbs on someone's back and letting them have a go at it. Not at all! But if you begin to axial load a person in a calculated progressive manner, that person's spine is going to have more stability than all those "off balance" types of movements, AND you get a better combative sport return as well.
When asked, "how many exercises do you know?" I tell people, "FIVE".
- Squat
- Lunge
- Push
- Pull
- and Twist
That's it!
I use heavy weights and grind the heck out of it, one day, and the next time I use lighter weight but move it faster.
I use accommodating resistance when it's applicable, but I don't revolve the program around bands and chains either.
There's a time and place for unilateral loading but for the most part, almost ALL athletes are still way too immature with their training ages.
No, you don't need all the fancy gizmos. (but they ARE fun to have) What you need is a rack, a bench, a few dumbells, a barbell, (maybe a specialty bar), and a few tons of weight.
Load the body and move it in the five exercises I know, and turn out League, Section, State, National, and International CHAMPIONS.
Go now, and lift heavy!
Have a protein shake!
Hug your significant other!
Today's Training:
Cycle: Commute
Wide Bar Lat Pulldown: 4x15
C/S Row: 4x15
V bar Pulldown: 4x15
Seated Hammer Curl: 4x15
Standing Barbell Curl: 4x15
Ab Wheel: 4x12
Cycle: Commute