I hope you are had a great Labor Day, spending it with family and friends. Last Thursday we talked about the importance of adjusting your training so that it brings out the athlete in you. If you didn’t read it, you should read it before you move on.  Check it out here.

As promised, today I am going to share with you some specific movements that you can add to your workout routine to compliment the big core movements and amp up your workout to athlete status.

The first movement you can add… jumps. What athlete doesn’t jump? They jump up, forward back and to the side.  So why can’t you do it in your training? Box jumps, broad jumps, single leg jumps, band resisted jumps, lateral jumps and skater jumps are all great ones to add to your workout.

Jumping is a power movement. The best athlete’s aren’t just strong but they’re powerful! Power = Force x Velocity. The more force you put into the ground and move explosively you move, the more powerful you will be. If you’re weak you won’t be powerful, so prioritizing strength should always be first. When strength isn’t an issue and you want to be more powerful jumping is a great tool.

I like to program jumps as my first movement. Doing a power movement first really primes you for strength movement in your program.

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Rotational work is another specific movement you can add to your workout. Exercises you can add include medicine ball rotational throws, rotational rows, and cable chops. These movements greatly help build strength outside your normal plane of motion, build hip and core power, and make you stable when you may lose your balance.

I program this many different ways. The medicine ball work I will program at the front of my workout or on conditioning days. The other movements listed I like to use at the end of my workouts.

There are a lot of weekend warriors out there playing baseball/softball, golf, and tennis regularly. If you play these sports why not put yourself in a better position to succeed and stay healthy. These sports are all rotational based sports, so these movements will have direct effect to your success.

We all need an edge right? I am pretty sure their aren’t many other weekend warriors strength training, but more importantly do this type of training, directed to helping your game. Incorporating rotational work in your workouts will allow you to be a better weekend warrior and you will have more fun.

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Remember, you are in control of whether or not you become an athlete. It is never too late to be more active and get in the best shape of your life. Find that inner athlete and do things you didn’t think you could do!

If you have medical limitations or dysfunctions that prevent you from doing some the movements I have shared with you please contact me and I can suggest modifications or alternatives.

As always if you have any questions please comment below and if you liked this post please share it!

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