When I initially wrote this up I did so for the high school football team which I am a strength and conditioning coach for. For those of you who are not football athletes, or even “athletes” at all, these movements still apply. The foundational training needs of virtually all athletes are uniform across the board. And for those that don’t play sports, life in general also rewards those who perform these movements as well…but that leads to a whole different angle of analysis.
If, as an athlete, your training program is lacking any one of these listed lifts your training program is deficient in one or more major aspects required for the development of a complete athlete.
I have arranged the list in a specific order that doesn’t deemphasize any of the movements but makes certain that all of the progressions have been covered before completing more complex and technically demanding movements. For example, without a solid squat, an athlete will have a more difficult time learning the front squat, which in turn aids in the development of the clean, whose movements strongly correlate with the execution of the snatch, etc. EACH of these movements, if performed correctly, WILL improve ALL of the other lifts whether the relationship can be seen now or not. I have also taken this list and broken each of the exercises down to BRIEFLY exemplify the "WHY" of these movements. Note that EVERYTHING we do at Performance Quest Fitness & Athletics IS purposeful (why am I doing this activity this day?), practical (can it be done?), and prudent (will it elicit the desired or intended result?).
TOP 10 FOUNDATIONAL MOVEMENTS FOR FORGING POWERFUL ATHLETES:
1. Squat
(See pictured right: proof that the squat is a fundamental movement)
If, as an athlete, your training program is lacking any one of these listed lifts your training program is deficient in one or more major aspects required for the development of a complete athlete.
I have arranged the list in a specific order that doesn’t deemphasize any of the movements but makes certain that all of the progressions have been covered before completing more complex and technically demanding movements. For example, without a solid squat, an athlete will have a more difficult time learning the front squat, which in turn aids in the development of the clean, whose movements strongly correlate with the execution of the snatch, etc. EACH of these movements, if performed correctly, WILL improve ALL of the other lifts whether the relationship can be seen now or not. I have also taken this list and broken each of the exercises down to BRIEFLY exemplify the "WHY" of these movements. Note that EVERYTHING we do at Performance Quest Fitness & Athletics IS purposeful (why am I doing this activity this day?), practical (can it be done?), and prudent (will it elicit the desired or intended result?).
TOP 10 FOUNDATIONAL MOVEMENTS FOR FORGING POWERFUL ATHLETES:
1. Squat
(See pictured right: proof that the squat is a fundamental movement) 2. Deadlift
3. Press
4. Bench Press
5. Front Squat
6. Push Press
7. Power Clean
8. Push Jerk
9. Overhead Squat
10. Snatch
Check back tomorrow for analysis of movements 1-5.
"If lifting heavy weights for partial squats were of any benefit for sports, Gold's Gym would be fielding the majority of the 2008 Olympic team."
-Mark Rippetoe
Coach Justin
PerformanceQuestFitness@gmail.com
3. Press
4. Bench Press
5. Front Squat
6. Push Press
7. Power Clean
8. Push Jerk
9. Overhead Squat
10. Snatch
Check back tomorrow for analysis of movements 1-5.
"If lifting heavy weights for partial squats were of any benefit for sports, Gold's Gym would be fielding the majority of the 2008 Olympic team."
-Mark Rippetoe
Coach Justin
PerformanceQuestFitness@gmail.com
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