Basic Weight Training Template for Sports Conditioning

Basic Weight Training Template

Provides framework for basic weight training workout during general conditioning period. Chose one movement for each major movement pattern.

• Leg Push
  • Basic Quad or Glute exercise
• Hip Extension or Knee Flexion
  • if Squats or similar movement strongly involving spinal erectors was chose for Leg Push
    • Leg Curl (Hamstring)
  • If other basic exercise not strongly involving spinal erectors was chosen for Leg Push
    • Romanian Deadlift
    • Stiff-Leg Deadlift
    • Bent-knee Good-morning
    • Hyperextension (Erector Spinae)
• Arm Pull
  • Row (Back)
• Arm Push
  • Chest
    • Bench Press, Chest Press, Chest Dip
• Overhead Push or Shoulder Abduction
  • Shoulders
    • Push (Front Delt): Military Press, Shoulder Press
    • Pull (Side Delt): Upright Row, Lateral Raise, Y-Raise
  • May not be needed if Olympic-style weight training movements are introduced
• Hip and Spinal Flexion
  • Abdominals
    • First month consider Crunch, particularly if abdominals may not be well conditioned
    • Thereafter, choose basic exercise such as Sit-ups, Leg/Hip Raises, Jack-knife Sit-up, V-up

Supplemental Lifts and Prehab Exercises

Include specific auxiliary exercises recommended for particular sports (including prehab exercises) which have not already addressed directly in basic weight training program

• Twisting motions
  • Obliques
• Throwing activities:
  • Infraspinatus / Teres Minor for shoulder stability
• Raising arm up:
  • Supraspinatus for shoulder stability
• Tackling or blows to neck
  • Sternocleidomastoid
  • Splenius
• Long distance running
  • Tibialis Anterior
  • Hip Abductors

Olympic-style Weightlifts

If beneficial to chosen sport, Olympic-style Weightlifting can be introduced after general condition phase.

• Adequate foundation training should be performed before these more advanced lifts are introduced.
  • Consider teens (with >2 years of training) and adults (with >1 year of training)
• Implement step-wise approach
  • Include Deadlifts & Front Squats in General Conditioning Phase
  • Begin by introducing Olympic-style Component Lift Progressions (see Sample Progressions)
  • After component lifts have been mastered, performing Olympic-style lift from hanging position for one month
    • Hang Power Clean
    • Hang Power Snatch
  • Following months or subsequent seasons, other Olympic-style weightlifts can finally be introduced
    • Each month choose variations of the Olympic-style lift
    • Power Clean, Clean, Hang Clean, Power Snatch, Snatch, Hang Snatch, Power Clean & Jerk, Clean & Jerk
• Some sports not requiring Olympic-style weightlifting
  • Golf, Baseball, Cricket, Boxing, Tennis, Badminton, Lacrosse, Distance Running, Swimming