10 Things Athletes Need to Do!

[EndLineTraining]

10 Things Athletes Need to Do http://endlinetraining.com/2013/11/1...es-need-to-do/

1. Sprint. Full speed sprints from the get go! Don't worry about jogging for miles and miles to get "in shape." For some reason every athlete jogs but not every athlete sprints. Sports require you to be fast and explosive so why spend the majority of your time doing something that is slow like jogging? Get out there and sprint full speed 2-3 times per week. When I say full speed that is full speed with complete rest periods. If you want to get faster you have to run fast and you won't run fast when your legs are heavy and you are huffing and puffing. Keep the large majority of your runs within the 10-40 yard range. If you are a lineman or an athlete who doesn't sprint in their sport the large majority of the sprints should be in the 10-20 yard range. It is best for athletes to start with short sprints and gradually increase the distances they run week to week. If you are just starting a sprint program or in the beginning of the off-season the hill should be your best friend. Running on the hill helps to instill proper running mechanics and is less stressful to the hamstrings.

2. Find a sprint coach. "Oh it is so expensive!" Well then be slow. The best way to run fast is to learn how to sprint. Just because you can sprint doesn't mean you are doing it correctly at all. Everyone can drive a car but how many people know how to drive a race car going over 200 MPH? FInd a sprint coach and go to them on a regular basis and you won't be sorry.

3. Squat. For some reason squats aren't very popular. Probably because they hurt, make you sore, cry and turn you into a man. Athletes need to squat way more. 2 or 3 times per week. No athlete should be following a program that just does "legs" one day per week. Lower body days need to be happening frequently. Nothing will add size to your frame like squatting. Athletes want to gain 10 pounds in 3 months and do biceps three times per week. If you are one of those athletes, take a look at 3 things; first look at your biceps…go ahead i'm sure you do anyways. Ok now look at your butt, quads and hamstring. Now look at a 16 ounce steak and try and imagine putting 10 of them inside your biceps. Ya not going to happen. Hopefully you understand where I'm going with this. Your biceps are small (no matter how big they are) compared to your legs. And last time I checked your biceps don't sprint.

4. Learn about anatomy. Having an understanding of your body is invaluable to your development as a complete athlete. Every great athlete you will meet knows their anatomy.

5. Learn about nutrition. You should know what carbs, proteins and fats are if you plan on being a great athlete. It is surprising that most athletes don't understand that fruit is a carbohydrate.

6. Drink water.

7. Focus on your back. "How much you bench?" No one asks "How much you bent over row?" Well the truth is that if you want to have a great bench you need to have a strong back. Being strong, fast and explosive on the field is all about being balanced. So when you go to build yourself up you need to make sure you stay balanced and not overdevelop one area while neglecting another. Every great bencher you will see will also have a strong big back. Your back is your platform to press from so don't neglect it.

8. Focus on your backside. Everyone forgets about the muscles on the back of their body because they can't see them in a mirror but they are pivotal for success in athletics. You need a strong backside to generate power. If you don't have a strong backside you will crumble when you try to generate power and will be missing out on tons of performance because of it. Deadlifts, RDL's, rows, pull-ups, back extensions, glute bridges and reverse hyperextensions are great exercises to strengthen your backside to improve performance.

9. Train your abs for performance. The strongest men in the world (Strongman) don't have six packs, yet they have the strongest abs in the world. Strongman competitors are able to produce that much force is because they have extremely strong abs. They carry heavy objects and constantly challenge their core in a functional manner. Athletes need to train their abs to resist movement and not create it. Planks, abs wheel roll outs, farmer walks, uneven carries and anti-rotation exercises are great ways to train your abs for performance.

10. Jog. Oh wait athletes already do this. STOP JOGGING! STARTING SPRINTING!

http://endlinetraining.com

[DCSpartan]

Great post, glad its cleaned up

[HunterTheRed]

repped.
http://endlinetraining.com/
thanks for this, it looks pretty interesting.

Im trying to figure out the best way to integrate sprint training into my strength program.

[adrikstalin]

10 Things Athletes Need to Do http://endlinetraining.com/2013/11/1...es-need-to-do/

1. Sprint. Full speed sprints from the get go! Don't worry about jogging for miles and miles to get "in shape." For some reason every athlete jogs but not every athlete sprints. Sports require you to be fast and explosive so why spend the majority of your time doing something that is slow like jogging? Get out there and sprint full speed 2-3 times per week. When I say full speed that is full speed with complete rest periods. If you want to get faster you have to run fast and you won't run fast when your legs are heavy and you are huffing and puffing. Keep the large majority of your runs within the 10-40 yard range. If you are a lineman or an athlete who doesn't sprint in their sport the large majority of the sprints should be in the 10-20 yard range. It is best for athletes to start with short sprints and gradually increase the distances they run week to week. If you are just starting a sprint program or in the beginning of the off-season the hill should be your best friend. Running on the hill helps to instill proper running mechanics and is less stressful to the hamstrings.

2. Find a sprint coach. "Oh it is so expensive!" Well then be slow. The best way to run fast is to learn how to sprint. Just because you can sprint doesn't mean you are doing it correctly at all. Everyone can drive a car but how many people know how to drive a race car going over 200 MPH? FInd a sprint coach and go to them on a regular basis and you won't be sorry.

3. Squat. For some reason squats aren't very popular. Probably because they hurt, make you sore, cry and turn you into a man. Athletes need to squat way more. 2 or 3 times per week. No athlete should be following a program that just does "legs" one day per week. Lower body days need to be happening frequently. Nothing will add size to your frame like squatting. Athletes want to gain 10 pounds in 3 months and do biceps three times per week. If you are one of those athletes, take a look at 3 things; first look at your biceps…go ahead i'm sure you do anyways. Ok now look at your butt, quads and hamstring. Now look at a 16 ounce steak and try and imagine putting 10 of them inside your biceps. Ya not going to happen. Hopefully you understand where I'm going with this. Your biceps are small (no matter how big they are) compared to your legs. And last time I checked your biceps don't sprint.

4. Learn about anatomy. Having an understanding of your body is invaluable to your development as a complete athlete. Every great athlete you will meet knows their anatomy.

5. Learn about nutrition. You should know what carbs, proteins and fats are if you plan on being a great athlete. It is surprising that most athletes don't understand that fruit is a carbohydrate.

6. Drink water.

7. Focus on your back. "How much you bench?" No one asks "How much you bent over row?" Well the truth is that if you want to have a great bench you need to have a strong back. Being strong, fast and explosive on the field is all about being balanced. So when you go to build yourself up you need to make sure you stay balanced and not overdevelop one area while neglecting another. Every great bencher you will see will also have a strong big back. Your back is your platform to press from so don't neglect it.

8. Focus on your backside. Everyone forgets about the muscles on the back of their body because they can't see them in a mirror but they are pivotal for success in athletics. You need a strong backside to generate power. If you don't have a strong backside you will crumble when you try to generate power and will be missing out on tons of performance because of it. Deadlifts, RDL's, rows, pull-ups, back extensions, glute bridges and reverse hyperextensions are great exercises to strengthen your backside to improve performance.

9. Train your abs for performance. The strongest men in the world (Strongman) don't have six packs, yet they have the strongest abs in the world. Strongman competitors are able to produce that much force is because they have extremely strong abs. They carry heavy objects and constantly challenge their core in a functional manner. Athletes need to train their abs to resist movement and not create it. Planks, abs wheel roll outs, farmer walks, uneven carries and anti-rotation exercises are great ways to train your abs for performance.

10. Jog. Oh wait athletes already do this. STOP JOGGING! STARTING SPRINTING!

http://endlinetraining.com

Great post. I wish I could get a sprint coach. Guess I'm broke, lol! The thing I'm working on right now is increasing my sprint speed and vertical jump. I want to beat my current record!

[krakkerz]

Some of the best general advice I've seen in one post.

[thenewguy23]

How many sprints do you reccomend per session? I do about 10 at the moment at varied distances

[EndLineTraining]

Some of the best general advice I've seen in one post.

Thanks.

[EndLineTraining]

Great post, glad its cleaned up

Thank you.

[EndLineTraining]

How many sprints do you reccomend per session? I do about 10 at the moment at varied distances

Depends. Distance, type of sprinting, time of the year, fitness level, etc. Doing 3-6 sets of 3-6 reps would be about normal for my guys that I train. ex. 5x5, 5x4, 3x6, 4x4, 5x3.

[thenewguy23]

Max effort, 3-4 40yd sprints, 2-3 @ 60yds and a few acceleration drills, is that fine or should I switch it up

[EndLineTraining]

Max effort, 3-4 40yd sprints, 2-3 @ 60yds and a few acceleration drills, is that fine or should I switch it up

I'd say you need to be following a periodized program with specific goals being reached for different mesocycles. Typically you start with building up a base with running mechanics and lots of work on the hill (6-12 weeks). During this time you should be working on getting stronger to maintain the correct positions needed when you are on flat ground. From there depends on your goal but if you are a team sport athlete I'd just start with acceleration work going from 10 yards up to 40 yards over a course of 6 weeks on flat ground. You could then work on some top speed stuff like flying 10-20's with a 10-20 yard lead in for a few weeks and then work more on strength and do some light sled resisted work for a few weeks and then work on putting it all together working towards a PR 40.

[DREAMChayser]

Pretty basic but very informational for beginners! Thanks for the contribution!

[thenewguy23]

I'd say you need to be following a periodized program with specific goals being reached for different mesocycles. Typically you start with building up a base with running mechanics and lots of work on the hill (6-12 weeks). During this time you should be working on getting stronger to maintain the correct positions needed when you are on flat ground. From there depends on your goal but if you are a team sport athlete I'd just start with acceleration work going from 10 yards up to 40 yards over a course of 6 weeks on flat ground. You could then work on some top speed stuff like flying 10-20's with a 10-20 yard lead in for a few weeks and then work more on strength and do some light sled resisted work for a few weeks and then work on putting it all together working towards a PR 40.

Thanks man, will rep but I need to spread

[FLChamp]

#8 makes #7 irrelevant.

You should've said more about actual conditioning. Sprinting alone is only one facet of it. Athletes should be sport specific with their conditioning.

[EndLineTraining]

#8 makes #7 irrelevant.

You should've said more about actual conditioning. Sprinting alone is only one facet of it. Athletes should be sport specific with their conditioning.

I think both (#7 and #8) are needed but they def do have an overlap. This wasn't meant to be an all encompassing list and including conditioning gets people all confused and I feel that athletes need more time building up qualities and less time worrying about being able to replicate those qualities over and over. Obviously this is the end goal because just running one fast 40 does no good in a game if you are dead afterwards. Sport specific conditioning can be built in just one mesocycle while dropping two tenths off a 40 or adding 80 pounds to the squat will take an entire off-season.

[The Running Man]

The idea that everyone needs to sprint, or needs a sprint coach for that matter, is a bit ill-advised.

If you're an elite athlete, there are a finite number of training hours in a day, and how those hours are delegated is incredibly important. Should a world-class wrestlers or Olympic lifter really be spending time perfecting acceleration mechanics? Why risk injury on something so highly removed from your competitive goal?

I get it, speed kills. And as a sprinter I'm the first one to remind people that if their sport involves running, they'd do well to learn how to run properly, but there are limits to this. It's the same reason I don't have a swimming coach.

[EndLineTraining]

The idea that everyone needs to sprint, or needs a sprint coach for that matter, is a bit ill-advised.

If you're an elite athlete, there are a finite number of training hours in a day, and how those hours are delegated is incredibly important. Should a world-class wrestlers or Olympic lifter really be spending time perfecting acceleration mechanics? Why risk injury on something so highly removed from your competitive goal?

I get it, speed kills. And as a sprinter I'm the first one to remind people that if their sport involves running, they'd do well to learn how to run properly, but there are limits to this. It's the same reason I don't have a swimming coach.

I would def agree with you on some points and this is a general post and I wrote this with team sport athletes in mind. I'm pretty sure there aren't any Olympic caliber athletes checking this forum on a regular basis so I'm wrote this for the audience I thought would be reading it and based on what I see is lacking in most athletes training programs. I don't think Olympic Weightlifters have to sprint but I think it would be beneficial to wrestlers and throwers. You have to look at the transfer of the training and, like you said, see if it is worth it.
I think that if you are going to sprint you might as well do it correctly and a good sprint coach would know not to worry about all the tiny details for an athlete when sprints aren't part of their sport. Once decent mechanics have been established the role of the sprint coach could be diminished severely for someone like a wrestler. I don't have a swim coach either but have gotten random lessons from coaches and lifeguards at the pool and it has immensely improved what I get out of swimming. The swimmer I am today is nothing like I was 2 years ago and it was just from small tips here and there. I think understanding proper technique regardless of the endeavor is important even if you never achieve a high proficiency in that technique. The Olympic lifts would be a good example as many athletes do them in their training but don't do them in their sport. So how much time is really needed spending on working the technique? To say that it shouldn't even be coached because you aren't competing in it is like saying sprint mechanics shouldn't be taught.