Athletic Training

Training For Beginner Athletes

Going from an 8th grader to a freshman in high school is a big jump.  You go from top dog in junior high to bottom of the totem pole in high school.  But you want to work your way up and prove to the Juniors and Seniors you are capable.  In doing so you try to pick up the heaviest weights possible and try to do every lift known to man in one training session to “show you belong.”

But is this what you should be doing?


In fact most Freshman would be classified as beginner athletes and their training should be different than the upper-classmen.  Beginner athletes often lack balance and coordination so starting them off with a barbell isn’t really ideal.  So if they shouldn’t use a barbell how should they train?


There probably isn’t a better way to build balance and coordination than by doing body-weight training.  What do I mean by body-weight training? Push-ups, pull-ups, dips, squats, lunges, sprints, jumps, etc. are what I am talking about.

Sprints and jumps are safe and deadly ways to build power.  SO THEY SHOULD BE INCLUDED IN EVERY ATHLETES TRAINING.  But be careful when doing sprint work.  Make sure your athletes get PLENTY of rest between sets.  At least one minute for every ten yards ran.  For you need to be FULLY recovered in order to get the most out of speed and jump training or TRUE PLYOMETRICS.

So how would I program this?   Start by doing a 4 week wave of this.  Start off basic.  After all most beginner athletes probably can’t even do a pull-up.  Start easy and progress them and ease them into it.    After 4 weeks if you feel they are capable of moving to a barbell then do so.  If not put them on another 4 week wave.  This time maybe add resistance to their training in areas they excel at.  Weighted vests and bands are a good way to add resistance.





Jordan Anderson

Co-Owner- Adande’s Gym

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Exactly Why Athletes Shouldn’t Do Olympic Lifts

This is exactly why box jumps, med ball work, and broad jumps are way more safe than “Olympic Style Lifts.”

Jordan Anderson

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Should Athletes Do Olympic Style Lifts?

High school and college coaches have had their athletes doing Olympic style lifts such as the power clean forever it seems.  Most coaches have their athletes do them because they say it makes their athletes “explosive.”  But are Olympic style lifts such as the power clean necessary for athletes?

The snatch, clean, and jerk is a sport in itself in the Olympics and takes a great deal of time to master.  The people you see on television train specifically to improve those three areas so their training each time is aided to help up the snatch, clean, and jerk.  If your sport is football you can’t just do power cleans once a week and expect to master the technique.  It’s just like if an Olympic lifter were to throw the pig skin around once a week?  Would it help him become better at the snatch, clean, and jerk?  NO!

Most coaches who have their athletes do Olympic style lifts have them do them because they make their athletes “explosive.”  The problem with this is that you can turn any lift into an “explosive” lift if you use 50% of the athletes 1 rep max (maximum amount of weight a person can do one time).

The problem with having athletes do power cleans to get explosive is most if not all the athletes can NOT master the form.  Sure they will make you more explosive but why waste so much time with your athletes trying to get their form down when you can have them do simple but effective movements such as box jumps, broad jumps, and sprints.  These simple but effective exercises will build up just as much explosion in athletes than the power clean.

Jordan Anderson

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