Tag: Weightlifting

Why In-Season Lifting is Crucial?

By: Ford Wilder

In-season training is crucial for athletes to maintain their strength and speed across a season without diminishing their performance. Along with this, a crucial point many athletes fail to realize is that they can actually continue to get stronger and faster through a season if they train properly and at the correct times and frequencies. Most only think they should train intensely in the off-season, and once a season starts, they can just stop lifting. This is so far from the truth, and there is a reason why all pro athletes lift to some capacity during their season. I am a huge fan of in-season lifting, and I lift throughout my entire year whether I am in football, basketball, or track season. I tailor my training based on how many games I am playing and how my body feels so I do not overtrain or fatigue myself.

A main benefit of in-season lifting is better recovery and load management. Controlled strength training enhances circulation and mobility, which helps muscles recover faster from practices/games. I have noticed that my body has been able to recover at much quicker rates and feels great by the time I play football games on Friday nights. By lifting just two to three times a week, with two being the most efficient, I am not only able to get stronger and faster, but I am also able to withstand big hits and prevent nagging injuries from occurring. My body has a much greater tolerance for impact.

A second crucial benefit is long-term athletic development. While you may not get as strong or as fast as you would in off-season training, and the results may not come as quickly. In-season training gradually builds up, and you will peak in performance near the back half of your season when it counts by simply just lifting heavy two times a week. One upper body and one lower body lift per week will do it. I have stuck to this method the past year, and I have seen my body peak during the playoffs, and the work has paid off.

Ultimately, in-season training is a must-do for athletes, and you are missing out if you do not take advantage of this method. It is not about doing the most; it’s about doing what’s smart and sustainable. Consistency, even in small doses, can separate good athletes from great ones over time. If you want to stay competitive, durable, and perform at your best when it matters most, in-season lifting should be a non-negotiable part of your routine.

Why Contrast Training is Beneficial for Athletes

By: Ford Wilder

The first question you may be wondering is, what is contrast training? Contrast training is pairing a heavy strength movement with a high-velocity, explosive exercise. For example, I might do a heavy squat set and then follow it with a set of box jumps or short sprints. The idea is to use the heavy lift to activate my nervous system, then immediately jump into the activated state to improve power and speed through the explosive plyometric or speed movement. As an athlete, the weight room should not be used for just strength purposes. It should be used to become faster, get more explosive, jump higher, and be a better overall athlete. Training for pure gains and aesthetics will lead to injuries within one’s sport. Also, lifting for only strength will cause one to develop stiff and inflexible muscles. Lacking the necessary fast-twitch fibers and coordination that you need to be a great athlete. 

I began contrast training at the beginning of my junior year. I knew it was necessary because of the heavy workload of playing a big role in three different sports throughout the year. I also knew I was going to have to make athletic plays on the court and field. Which would be hard to do if I stuck to my old training habits. As the year went along, I stayed in great shape, got stronger, and did not overly fatigue myself with this new way of training. Contrast training elevated my performance on the football field, basketball court, and track.

Many people believe the main goal in the weight room while in season is to maintain strength without becoming fatigued. I believed this until I began contrast training myself. Through this method, I become faster, stronger, and more explosive throughout the whole course of the year while still being able to perform to my capabilities in game. This allowed me to peak during the postseason of each sport. I played some of my best games/track meets near the end of each season.

Ultimately, I believe once an athlete becomes comfortable and trusts this way of training, they will see their performance skyrocket. Being an athlete is not just about doing sport-specific work. Putting in work in the weight room is where athletes separate themselves from the average. Contrast training is the new and improved best enhancer for athletes

How to Bulk for Football Season

By: Andrew Howle

Bulking for football season is not all about eating everything in sight. There is a perfectly good strategy to bulk with purpose. The bulk is typically initiated to increase muscle, strength, and size for improved performance on the field. Whether you are a lineman looking to strictly improve power, or a skilled position player looking to maintain speed while increasing size. The bulk is an essential tool to this progression of performance within limits.

In order to gain weight, you must eat in a large calorie surplus. This surplus is dependent on what you’re looking to improve with the bulk. It could range from 500-2,000 extra calories on top of your usual intake per day. These calories must contain a large amount of protein and carbs. It is usually recommended to eat about one gram of protein per pound of your body weight. The amount of carbs immensely differs depending on your personal goal of the bulk. It is also important not to skip meals of the day. This specifically calls out breakfast, which many people skip.

These extra calories that are being taken into your body must go to something important like muscle building. It is very important to lift constantly throughout the bulk. This stimulates growth in your body and allows you to put on a bigger frame physically. The most efficient way to put on this size is to track your calories and workouts. This allows you to fill your body with the necessary nutrients to perform at its highest. These extra calories are very pivotal for rebuilding the muscle fibers and tissues of your body.

In conclusion, bulking is a very useful tool to improve performance in football if done right. However, a strict diet and consistent exercise is needed to see the results you are looking for on the field.

Benefits of Isometrics for Athletes

By: Ford Wilder

To begin, isometric training is an exercise in which you contract a muscle or muscle group without moving the particular muscles or joints. They typically increase movement and stability within certain joints, tendons, and muscles. I use isometric training at least 2-3 times per week with my weight training, and I have noticed many benefits to come from it. There are many benefits to using this type of training in performance and the ability to apply them at any time or muscle group.

One of the greatest benefits of isometric training is its flexibility. You can perform isometric training every single day because it is less fatiguing than typical resistance training. This means you can build up muscle or joint durability on a weak link of your body every day. I perform many knee isometrics because I often have tendon pains from all the jumping I do. The more I perform these exercises like lunge holds and wall sits, I have noticed my knee pain dwindle and my knees feel stronger.

Isometric training is particularly effective when coming off an injury. Using isometrics builds up the strength of the injured part and the areas surrounding it, which will cause the affected area to be stronger than before the injury. You can also come back quicker from an injury with isometrics since you can rehab every day.

Furthermore, another benefit of this form of training is that it builds muscle endurance. This is because isometrics stimulate slow twitch fibers, which are key to fatigue resistance within certain muscles. I do many isometrics that are knee and quad-focused, and I have noticed that while running, the burning sensation I typically get is not there as much. Also, my legs can withstand strenuous games without getting hurt from overuse.

A final benefit is the mind-muscle connection. By performing an isometric exercise, your brain can focus on the working muscles only and see how they work. This puts your mind in tune with how your muscles work. This contributes to greater athletic performance since your muscles can perform at their maximum capabilities. I have noticed great strides in the performance of my lower body since implementing these into my lifts. My vertical jump and speed have most certainly improved in games.

Ultimately, isometric training is very beneficial in a jumper of ways. I have gained these benefits in every sport I play. My sprinting in football, jumping in basketball, and both sprinting and jumping in track have all increased. The benefits of mind-muscle connection, muscle durability, and endurance are all key to an athlete’s performance. I believe that isometric training is what many athletes need to increase their body’s overall health, strength, and performance.

Why Pregame Lifting is Beneficial for Athletes

By: Ford Wilder

To begin, one of the most vital parts for an athlete to perform at their max capabilities is being fully warmed up. This allows an athlete to not be sluggish during their game but fully activated and ready to go. Without preparing your body properly, you are setting yourself back in terms of performance. Many people view warming up as just solely stretching. In some cases, this is true but stretching is not enough stimulus for your body to be game-ready. This is where pregame lifting comes into place. 

Pre-game lifting is not a typical lift. You are not working out to get faster, stronger, or bigger. You are lifting lightly with lower reps to activate your muscles so they are ready to fire. Pre-game lifts utilize a low rep and set range so you do not fatigue your body before game time. Using resistance bands and light weights are great methods to activate each part of your body. I believe resistance bands are great because I use them before every game to activate my legs, core, and upper body and my body always feels great and ready to perform before game time. Not only are there physical benefits to pregame activation but there are cognitive benefits. Many people feel confident and energized after completing a pregame lift because it wakes their minds up and gives them a dopamine boost like a typical lift does. I also feel that when I pregame lift my mood is boosted and I feel fully ready for the game. I have noticed when I do not pregame lift my mind is not locked in on the game, and I start the game slow and not at full capability.

I am a firm believer in pregame lifts because ever since I began to do them I have noticed a slight boost in my physical capabilities and a major boost in my mental state. I have watched various videos and have seen many collegiate and professional athletes who do pregame lifts. These athletes’s videos have given me lots of insight into some proper exercises and things you can do within the lift. But what I have found is most important in the lift is becoming game-ready. This is different for many people so you should do the exercises you find activate you and make you the most comfortable. You shouldn’t follow a strict strenuous lift you find online but you should follow your tendencies and what gets you ready.

I have been very lucky to have coaches who believe in the same concept and have a pregame lift for my team and me to complete. I find this lift to be extremely beneficial to my performance.

Ultimately, I believe pregame lifts are what many athletes are missing to be able to play at their best. I have found through basketball and football season that activating my body and mind before the game through these lifts has given me the confidence and strength to perform.

How Many Times a Week Should Athletes Lift Weights?

By: Ford Wilder

A widespread question among athletes, and teams is how many days a week should one be in the weight room. There are various answers to this question from multiple specialists, trainers, sports scientists, etc. Many say athletes should only lift twice a week. While some say athletes should train up to six times a week! I do not believe there is a particularly wrong answer to this question, but I do believe there is a best possible answer.

I believe that athletes should lift 5 to six times a week in the offseason for maximal growth and gains. This is because I have noticed very little progress or effectiveness with a low workload. LIfting only twice or three times a week in the offseason gains progress but at a much slower rate than lifting upwards of five times a week. The offseason is the time to try and become the very best athlete you can be. And by lifting very frequently your body will see the changes. Your body will be fatigued from this heavy workload, but that is fine because you are not playing games during the off-season. This is where you prepare yourself for the upcoming season of whatever sport(s) you play. I lifted five times a week during this past summer during my offseason and I saw great results by doing so. I even sometimes went six times a week with 4 upper body days, two being a push day and two being a pull day. The other one or two would be a lower body. This was quite strenuous on my body, but I mostly certainly developed quicker than if I had been on a two or three-day-a-week split.

In-season weightlifting is completely different from the off-season though. This is where I believe you should only lift three to four times a week. While in season, the main focus of in-season weightlifting is to maintain strength and explosiveness and to prevent injuries. 

Athletes do not want to be fatigued, but instead be at their full capabilities and fully recovered by game time. You can still train for increasing gains in the offseason, but you should do this type of training two to four days before your game(s). I have trained 5 days a week during this football season. You may think I just contradicted myself, but I have taken a certain approach to continue to get stronger but also not be fatigued when it comes to game time. I have 2 upper body days, 1 lower body day, 1 full body day, and 1 recovery lift day. Three of these days are high-intensity, but I do these lifting sessions earlier in the week so I am not fatigued for game day. The other two days aid in injury prevention, explosiveness, and muscle recovery. This is how an athlete can continue to get stronger in the season, but also stay fresh for their games.

Ultimately, I am a firm believer that athletes should lift many times a week in the season and the off-season. The weight room is a vital tool that can lead to great success for athletes if it is used properly. I have noticed the results myself as long as I have taken an intelligent approach to not overworking myself during the season. Also, I have found a way that works best for me while in the offseason which has led to efficient gains. Lifting weights as many times a week as one possibly can without messing their performance up is key to separating yourself from others.

Which is better Athlete Lifting or Hypertrophy Weight Lifting

By: Ford Wilder

To start, there are many types of weightlifting which have different focuses.

The main two are athlete training and hypertrophy aka bodybuilding training. Hypertrophy training focuses on improving the physical appearance of one’s body, while athlete lifting focuses on improving a person’s physical abilities. I believe that athlete training is better and here is why.

First, many athletes don’t receive the correct guidance and lift in the best way possible. This is because they either did not listen to their school’s strength coach on whats best, or they don’t realize they should be training for athletic abilities and not just their appearance. I fell victim to this before I understood the importance of training like an athlete. I did athletic lifts my school strength coach had us do and I listened to him. But outside of school lifts, I found myself at the local gym lifting purely for aesthetics(appearance). I firmly believe in going the athlete lifting route because I saw the changes in my athletic performance once I started to train like athletes are meant to. Not only that but my physical appearance even got a lot better. I would more than likely be more filled out if I kept training for appearance, but I would not have gotten any more athletic.

Next off, I also think that training to become more athletic is more enjoyable than bodybuilding. I can do many more dynamic movements that include plyometrics, med ball slams, sprints, etc. By doing this my body is a lot more flexible and my range of motion and explosiveness continue to increase unlike those who train for aesthetics. Hypertrophy weightlifting consists of many isolated movements where a person is sitting down in almost every exercise. This is because it allows for a greater stretch and isolation of the muscle which will allow for muscle fibers to more efficiently tear and grow back bigger. But by doing this I noticed I was a lot stiffer, and my athletic movements were about as fluids. This is why athletes should stick to training for abilities and not appearance. Also, many people believe you do not build muscle unless you lift for hypertrophy. This is completely false. Athlete training consists of many exercises to build muscle and become more explosive at the same time. I saw the results myself being on an athlete-based training program. I built plenty of muscle all the while becoming more athletic.

Ultimately, if you are an athlete I do not think it is even a question of whether a person should hypertrophy or athlete train. The benefits of athlete lifting far outweigh those of hypertrophy training. I believe lifting in the correct style can make or break an athlete’s performance.

Why Lifting Weights is Necessary for Athletes

By: Ford Wilder

To begin, there are numerous reasons why all athletes should utilize the weight room to some extent. Using the weight room could be that extra push an athlete needs to be great instead of just good. Many athletes overlook lifting weights and only work on skill work and practice of their sport or sports. I am here to tell you why that may be setting them back, and how the weight room is vital to athletes.

The first of many reasons is the most important one which is increased strength. By lifting weights and getting stronger, one’s sports performance will continue to rise. This is because an increased output in power allows athletes to become faster, quicker, more agile, and have more force and stability in their upper and lower body. Not only will you have a higher force output, but by lifting weights you will also cause hypertrophy, increasing the size of your muscle fibers. Not only will you get stronger and more athletic by lifting weights, but you will also become more toned and look the part. Balance the weights with a well-balanced diet and you will see the great benefits to come with your athletic abilities and performance.

Next off, weight lifting also is vital to injury prevention. While some injuries are inevitable, the latest research suggests that resistance weight training can assist heavily in preventing musculoskeletal injuries. This is because by lifting weights with the correct form and targeting the right muscle groups you can increase stability and support in your body. By utilizing the weight room athletes can prevent injuries and also get rid of them by strengthening the surrounding ligaments and muscles around the affected area.

Lastly, lifting weights is very beneficial for one’s mental state. Many studies show regular weight training can boost one’s mood and decrease anxiety. This is because lifting weights and exercising releases endorphins which play a major role in having a good mood. Also, lifting weights can improve brain health because studies show that resistance training can increase neuroprotective factors. One of these factors is the expression of brain-derived neurotrophic factor which is linked to learning and memory.

To summarize, many athletes overlook the importance of weight training and how it can enhance performance. This is why athletes should begin a weightlifting program and pay attention to the benefits that come with it.   

Importance of Supplements

By: Andrew Howle

To begin with, athletes worldwide are empowered by the pursuit of a healthier, stronger version of themselves. This lifestyle may be a challenging goal, but conquering it will lead to great success in your sport. Generally, many athletes take FDA-approved supplements that are proven to increase muscle growth and feed the body with more necessary nutrients. These supplements are a leading factor in creating a gap between the athletes in their desired sports field.

Whey protein powder is the first supplement vital to an athlete’s performance in the off-season. It provides your body with the necessary carbohydrates and protein to build up that dense, torn muscle. It is a staple for any athlete looking to grow in size for a sport. There are many flavors to choose from, including vanilla, chocolate, banana foster, and strawberry. It can be bought at any local vitamin store.

Another huge supplement that has become popular is creatine. This supplement has grown in popularity recently, being the most researched supplement ever. Creatine helps stimulate a constant energy supply in your body during intense exercise. The supplement is also known for filling your body up, giving you a more full-looking physique. Although many people should be careful taking creatine, an immense amount of water is needed. It is a great way to unlock your full athletic ability.

The last important supplement all athletes should take while training is pre-workout. This supplement is filled with hundreds of milligrams of caffeine to stimulate the body during an intense workout. It can increase athletes’ performance massively by improving personal records such as one-rep maxes. It is also a method of losing weight faster. 

In conclusion, the world of supplements for athletes is a journey of achievement and continuous improvement. Supplements are a staple in enhancing an athlete’s career, serving as a testament to their dedication and hard work.

Creating the Perfect Upper-Body Workout 

By: Luke Pedersen

When it comes to creating a good upper body workout, there are a few key things to keep in mind. Here’s a step-by-step guide to help you out. Start by warming up your body with some light cardio exercises, like jogging or jumping jacks. This helps increase blood flow to your muscles and prepares them for the workout ahead.

Target all major muscle groups: A good upper body workout should include exercises that target your chest, back, shoulders, and arms. Some examples include push-ups, pull-ups, shoulder presses, and bicep curls. Vary your exercises to keep your workout interesting and challenge your muscles, try incorporating different variations of each exercise. For example, you can do the bench press or cable flys to exercise your upper chest/middle chest.

Don’t forget about rest: It’s important to give your muscles time to recover and grow stronger. Make sure to schedule rest days in between your upper body workouts to allow your muscles to repair and rebuild.

It’s always a good idea to consult with a fitness professional or trainer to create a personalized workout plan that suits your specific goals and fitness level. And always listen to your body and adjust the intensity and frequency of your workouts as intended.