There is a lot of great information out there regarding training protocol, movement patterns and how to get shredded but is it all helpful? What if you genuinely want a layout to plug and play for your training without having to do all the studying? Here is a simple guide on how to organize your training sessions for maximal progress.

  1. Do your speed and sport movements first: after doing a proper dynamic warm-up and getting the body ready, start with your speed training and sport specific movements first. This allows your body to adapt while being fresh and gives you the most out of your training
  2. Prioritize your big powerful movements first in the weight room: like the effect you want from your speed development, you want your powerful or fastest movements first. Once you have completed these then you can take on your heavy/large compound movements before focusing on smaller isolation movements.
  3. Train your core beyond sit-ups: As athletes you bend, rotate and resist in your sport, so train your core in that same manner. Relying on sit-ups and planks, especially for high-performance athletes, will not get the job done!
  4. RECOVER: Too many athletes get caught in the hamster wheel of the “grind” but don’t understand that it is in your rest and recovery where the benefits of all your hard work pays off. Training 2-4 times a day for weeks/months non-stop will destroy the body. If you are early into your training program, start off light then build up the capacity to do more. It all starts though will consistent 7-9 hours of sleep every night.

These are very broad yet simple ways to increase the effectiveness of your training as you look to “Grow in Greatness” this upcoming season.