How To Train Like An Athlete – 9 Powerful Technique

Train Like An Athlete

Today we’re talking about how to train like an athlete, so I am going to share with you some exercises that can help you train like an athlete to become stronger, faster, explosive, and more powerful running & jumping.

However more importantly training like an athlete I’m not just going to teach you some exercises, but I’m gonna give you some theories some guidelines, and some rules about how to develop the corrective exercises for you.

“Don’t give a man a fish teach a man to fish and he’ll be able to feed himself the rest of his life”

Quote

Meaning I want to teach you how to fish I don’t just want to give you a fish because that seems quite kind of pointless and self-serving because then you have to rely on me for the fish.

I want you to be able to coach yourself on how to train like an athlete that is why I create this website All Health Matters Health and Fitness blog. There are 18 different exercises for biceps but actually, I want to give you information and knowledge you can apply to the rest of your training as an athlete and a whole.

What does it mean to become an athlete?

So with that being said what does it mean to become athletic, it means being strong, powerful, explosive, and being able to produce a lot of force very quickly.

What is power when train like an athlete?

Power is force times velocity and has nothing to do with what you look like, some people might look powerful, and not be energetic. Power has to do with moving quickly and moving a lot of weight as quickly as possible.

How to do a broad jump?

How to broad jump

How to broad jump the correct way is to develop explosive power because you must jump quickly and you should not jump slowly.

You can go ahead and try it, and probably film it because it looks ridiculous. If you try to jump slowly it doesn’t work.

Sprinting

The same thing with sprinting you must start a sprint with speed so this is a good way to develop explosive power in the hips, hamstring, glues, and as well as upper body.

How fast should you sprint

The way I recommending you sprinting at 95% is better than 100%, it would better to do a fairly short sprint from talking 20 meters to 30 meters, and you don’t want to get to maximal speed.

IF you’re running at maximum speed and you risk tearing a hamstring it’s going to have a lot of impacts on your train to be an athlete and so typically you want to keep the distance a little bit shorter so that you don’t attain maximum speed.

Sprinting technique

A good sprinting technique for beginners you want to land on the ball of the foot, not the heel unless you’re kino-body. You want to land on the ball of the foot and this will allow you to be more explosive, and more dynamic in your stride.

In this sprint technique, you want to be using your whole body but the focus is on the hips, sprinting with your hips and not your knees arms, and not feet.

The focus, drives, power, and everything comes from hip extension and hip flexion just those 2 things, and the best way to focus is on the hip extension, your glutes, and your hamstrings, that is where the power comes from if you look at any famous athlete using this technique when sprinting, Usain Bolt, Michael Johnson, Florence Griffith Joyner, Justin Gatlin, and Donovan Bailey you name them, they are probably going to have a pretty decent glute development.

This technique is essential and doesn’t matter if you’re a sprinter, you’re a runner, jumper, and if you’re a boxer all of that explosive power or at least the majority of it is coming from the hips, it’s coming from triple extension so it’s coming from the hip extending the knee extending and in the ankle extending, together that is the triple extension.

Bodybuilding explosive reps

explosive reps

Another way you can increase your power is explosive reps. This is not hip extension this is a bench press, but this is a good way to increase your explosive power.

Power is force times velocity, so for you, force it’s just how much weight you are lifting, that is a good proxy for your force, and velocity is how quickly you’re moving, so to increase your power you can either increase the weight on the bar or how quickly you move it.

Note if you’re using too heavy of a weight you’re not gonna be able to move very quickly, so your power is not gonna be high, if you’re moving just the bar it’s going to be such a lightweight, and your power is not going to be fully optimized, so somewhere in the middle, you’re going to have the weight that you can move quickly enough to maximize and optimize your power output and this is different for every exercise and every person.

If you hear a coach says, 30 percent is what maximizes power for 55 percent is what maximizes power, no they are wrong and they are stupid and they don’t understand the concept of power because it is different for every single person.

Dumbbell snatch

Now you could measure this you can measure okay what is the weight how long does it take for me to lift it, but this is a lot of work so typically I just recommend finding a weight that you can accelerate very quickly it’s not going to be more than 80 percent of your 1 rep max in most situations it’s not going to be less than 30 percent it’s going to be somewhere in that range.

Dumbbell snatch
Dumbbell snatch

I know that’s a very big range but I would start with around 50 or 60 percent and see if you can move that exclusively, see if you can move that quickly to a certain extent in that is 30 to 60 percent range somewhere in there it may be up to 70 or 80 percent it’s going to be fairly equal in the terms of power production because the heavier weights you move will be a little bit more slowly, and the lighter weights you move will be a little bit more quickly.

But generally speaking, it’s going to be around 50 percent somewhere around there may be a bit heavy or maybe a bit lighter, but I would say 50 percent of your 1 rep max is a good place to start in terms of sets of reps.

I would do multiple sets for around 3 to 5 reps, I prefer sets of 3, I find that if I’m doing a fourth and a fifth rep, I tend to slow down and if you’re slowing down you’re not maximizing your power, so I would say anywhere from 1 to maybe 3 rep of set and you can do multiple sets, power does not degrade very quickly if you’re testing your maximal strength you’re going to develop a lot of fatigue.

If you’re doing super high reps going to develop a lot of fatigue, but if you’re doing sets of 3 with 50 percent it’s not going to be very fatiguing and so you can do 8,9, and 10 sets if you wanted to, the best way to do it is to set things up, it’s just a feeling when your power production starts to slow down when the bar speed starts to slow down.

Tire flips

Another good one for training like an athlete our tire flips, so these are sort of a power exercise it’s sort of conditioning as well, which will get into a little bit, but you can combine your power and your conditioning, you will have to set it up correctly making sure you are still being explosive and can do multiple reps If you want to.

Tire flips for train like an athlete
Tire flips for train like an athlete

I know I said keep doing sets of 3 but in this circumstance, you can go higher if you want to. It also depends on the exercise if you still feel explosive even with fairly short rest, and short coverings, you can take short recoveries but if your performance starts to go down, if you feel sluggish and you feel like you’re bar speed or your tire speed is going down then you’ll need to take a longer recovery, so it depends on your level of conditioning and the exercise that you’re doing and your goals as well if you’re in a sport that requires more conditioning you’re going to need to focus on conditioning a little bit more if you’re someone that doesn’t need conditioning at all and you just needs explosive power then conditioning can sort of taking a backseat.

It’s also worth noticing on the tire flip that you should focus on the hips so keep your arms fairly straight during the majority of the pull and you’re not like curling the tire, that’s a good way to pop a bicep that happened to Alexander Bromley and you want to be using your hips as much as possible, so keep your arms fairly straight, use the hips, explode upwards and then you can finish with the arms but used the hips as much as possible, that’s what you want to be training athleticism is all in the hips, glutes, hamstrings, and adapter it’s that entire area that extends the hips forward.

Conditioning

This is important for being a good athlete, if you’re playing on the field for hours you’re gonna need to have good conditioning and you can do this by running and traditional cardio, I prefer intervals because they won’t degrade your explosive power if you go out and running for an hour or 2, yes that’s going to impact your muscle, it’s going to impact your strength, your size, and everything but doing intervals will help you keep the muscle mass that you have and maintain your athleticism.

Hip extension

Hip extension
Hip extension

Next, we have a drill called hip extension this is sprinting but you are really just focusing every third stride alternating left and right you’re trying to extend your hips into the ground so you’re pushing your leg into the ground, this is good because you don’t go that fast so you can get the sprint mechanics and you can focus on using one leg to extend backward but you’re not going at a super-fast speed so it’s a lot easier to recover from this, hip extension focus on the backside the back mechanics so it works on the glutes, hamstrings and this is a good way to improve your running speed. the vast majority of Olympic-level sprinters do these types of drills.

Hip flexion drill

The next one is hip flexion this is the opposite your not focusing on driving back with the leg, your focusing on whipping the leg through so you’re using the hamstrings a little bit and using the hip flexors the quads you’re trying to whip that leg through as quickly as possible, sprinting is not just hit extension it is also hip flexion so I as one hip extends one leg extends the other leg is whipping forwards it’s a very synergistic movement it’s almost like a pair of scissors and this drill helps you to focus on those front side mechanics that are actually extremely underrated and crucial for running speed the quicker you whip that leg through the quicker you can begin the next stride and the faster you will be running.

Everyone focuses on hip extension on backside mechanics put front side mechanics or equally as important for that’s over they make sure to let me know if you have any questions about train like an athlete comment below.

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