One thing extremely important in all of the big lifts is a strong lower back. Back extensions are a great assistance exercise for Squats, Deadlifts, and Overhead Presses. In a back extension machine (Roman Chair), set the support so that it meets the crease of your hip. Start face down, keeping your back straight, raise your torso until your back is in line with your legs. Lower back down. Front Loaded Reverse Deficit Lunges:This movement is great for training balance, thoracic extension, hip mobility, quad strength, and coordination. Because it is a lift most people never do, it offers the benefits of a totally new training stimulus. Because it is a reverse lunge, it is easier on the knees, something more battered veteran lifters will be thankful for. Holding the bar like you would for an overhead press, create a shelf with your chest and shoulders by squeezing your shoulder blades, keeping your upper back tall, and bringing your elbows up and in. Your hands only touch the bar enough to keep it on this “shelf” and do not bear any of the weight.Begin by standing on a short box (less than a foot tall) and step backwards until your
Advanced 5x545back leg is almost fully extended and your front thigh is parallel to the ground. Use the front leg to step your back foot up onto the box.
Advanced 5x5465x5 for AthletesMany coaches out there argue that athletes need programs custom tailored to their sport, claiming that a soccer player or a baseball player needs a drastically different program from a football player or a basketball player. There is some truth to this, especially in sports where there is a high level of specialization and overuse injury such as baseball. For athletes like kickers, pitchers, and tennis players, the emphasis of a program should be to maintain the health and functionality of the body, meaning there are certain exercises that may be counterproductive. All athletes however, will benefit from getting stronger and more explosive in the basics. Athletes in all sports have this in common: the need to develop total body strength, explosiveness, flexibility, stability, relative strength, and strong, resilient muscles, all while leaving enough in the tank to kick ass at their sport. This is exactly what this program is designed to accomplish. Each of the three weekly workouts begin with an explosive movement to develop speed and power. Jumping variations and power cleans are some of the best exercises out there for creating an athlete who can use his strength quickly and move faster than the competition.These explosive movements are followed by two or three strength movements selected for their direct carry-over into athletic performance. Basically, getting stronger at these exercises will make you a tougher, more powerful, more explosive, more stable athlete. 5x5 is a great training parameter for athletes because it can be loaded heavily enough for neural strength gains, allows the athlete enough reps to practice the exercises to a point of mastery, and allows the athlete to put on some functional muscle mass all at
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- Spring '14
- Physical exercise, Barbell, powerlifting, Bench press, Bodybuilding