strength training

strength training

Looking for the best strength training routines and strength training workouts? These articles give you the latest information on circuit training, squats, and more with free strength training programs… To browse our library of free sports training articles, browse using the categories on the left or use the search box.

The Shoulder Warm Up

The Shoulder Warm Up

A dynamic shoulder warm up ensures your potential power capabilities will be safely present when doing an upper body exercise.

The Single Arm Low Cable Row

The Single Arm Low Cable Row

The single arm low cable pull unilaterally strengthens the upper back while at the same time improving your ability to move weight with one arm.

The Standing Good Morning

The Standing Good Morning

The standing good morning is an excellent lower back exercise and one that I use with the majority of my trainees.

The standing side bend

The standing side bend

Build your obliques with this dumbbell exercise.

The supported dumbbell row

The supported dumbbell row

The supported dumbbell row takes the stress off the lower back while at the same time developing the upper back into a strong and powerful structure.

Three commonly used Cheating Methods in the barbell curl

Three commonly used Cheating Methods in the barbell curl

Cheating on a lift is not a normally accepted method of training. Here are the three most commonly used cheating movements seen in the barbell curl.

Under the leg rope pulls

Under the leg rope pulls

The under the legs low rope pull is a great exercise for your shoulders, not only does it feel good doing them but the benefits are also there in the way of improved shoulder health and increased power production.

Sandbag Shot Putt

Sandbag Shot Putt

Sandbags are an effective low cost alternative to medicine ball. Shot putters are one of the most power athletes in the world, so this exercise is great for developing single arm power. You can adjust the weight of the sandbag to suit your strength goals.

Sandbag Shot Putt

Sandbag Shot Putt

Sandbags are an effective low cost alternative to medicine ball. Shot putters are one of the most power athletes in the world, so this exercise is great for developing single arm power. You can adjust the weight of the sandbag to suit your strength goals.

Sandbag Shoulder Press Throw

Sandbag Shoulder Press Throw

Sandbags are an effective low cost alternative to medicine ball. This drill is alternative to the conventional shoulder press with a barbell, expect you accelerate through the movement allowing for greater power development. You can adjust the weight of the sandbag to suit your strength goals.

Sandbag Sled Pull

Sandbag Sled Pull

Sandbags are an effective low cost alternative to sleds and offer more weight variability than tyres. This drill is excellent for developing acceleration power, make sure you maintain correct form throughout. You can adjust the weight of the sandbag to suit your strength goals.

Sandbag Throw and Jump

Sandbag Throw and Jump

Sandbags are an effective low cost alternative to medicine ball. A drill that develops whole body power, plus it’s complexed with two-footed jumps for extra power! You can adjust the weight of the sandbag to suit your strength goals.

Sandbag Throw and Sprint

Sandbag Throw and Sprint

Sandbags are an effective low cost alternative to medicine ball. A drill that develops whole body power, can be used over a range of distances and is an effective conditioning exercise. You can adjust the weight of the sandbag to suit your strength goals.

Sandbag Throw for Distance

Sandbag Throw for Distance

Sandbags are an effective low cost alternative to medicine ball. An excellent exercise for developing whole body power. You can adjust the weight of the sandbag to suit your strength goals.

Sandbag to Shoulder Lift

Sandbag to Shoulder Lift

If you do not have access to a gym or gym equipment then using sandbags are a great tool for use as a resistance exercise. You can create a homemade sandbag by using this excellent resource by Ross Enamait. http://www.rosstraining.com/sandbagconstructionkit.pdf The Sandbag to Shoulder Lift is similar to a clean however the lift is made a lot simpler due the sandbag and still works all major muscles in the body.

Sandbag Turkish Get-Up

Sandbag Turkish Get-Up

Sandbags are an effective low cost alternative to medicine ball. The Turkish get-up is an excellent exercise for developing core strength. You can adjust the weight of the sandbag to suit your strength goals.

Sandbag Twist Throw

Sandbag Twist Throw

Sandbags are an effective low cost alternative to medicine ball. This exercise can be used to develop rotational power which is important in many sports. You can adjust the weight of the sandbag to suit your strength goals.

Sandbag Up-Chop Throw

Sandbag Up-Chop Throw

Sandbags are an effective low cost alternative to medicine ball. The up-chop develops whole body power in a direction that would not normally be trained but is often required in many sports. You can adjust the weight of the sandbag to suit your strength goals.

Seated dumbbell shrug

Seated dumbbell shrug

The seated dumbbell shrug helps to eliminate a majority of lower body assistance to the movement.

Seated dumbbell side raise

Seated dumbbell side raise

The seated dumbbell side raise helps eliminate the lower body from assisting in moving the weight.

Shoulder Press

Shoulder Press

The shoulder and upper body muscles contribute to around 30% of force production during running and have an important role in most sports, whether this by fending off opposition or performing a handstand the shoulders are an important part of the body. The Shoulder Press can be performed from two positions shown in the video and with varying loads can be used to train for power, strength and hypertrophy. The Shoulder Press is an important exercise and as such is another “core” exercise in many strength and conditioning programmes.

Single Leg Squat

Single Leg Squat

Running is a unilateral activity meaning that at some point all weight is supported on one leg. The ability to generate force during unilateral movements is a big advantage in sports. The Single Leg Squat exercise can help develop unilateral strength but also uncover and then address any imbalances in leg strength. As such it is included in many strength and conditioning programmes to develop lower body strength and power.

Squat bar positions-high and low

Squat bar positions-high and low

Bar placement determines the efficiency with which you can handle a load in the squat.

Squat Push Press

Squat Push Press

The Squat Push Press is an excellent exercise which challenges co-ordination and force transmission from the lower body to upper body. Similar to Olympic lifts it involves the recruitment of whole body muscles however the lift is less challenging and offers an excellent alternative to Olympic lifts. The exercise can be used to train power, strength and is great as a conditioning exercise to improve fitness.

Low Cable Rows with Medium Grip Bar

Low Cable Rows with Medium Grip Bar

Rowers of all descriptions are important to shoulder health and power development.

Lunge Press

Lunge Press

A combination of a lunge and shoulder press this exercise was designed to challenge co-ordination as well as strength of the lower and upper body during a dynamic movement. This movement is especially useful for athletes in sports that require simultaneous use of lower and upper body muscles to displace objects. Note that this movement does not occur as two major movements ie. a lunge and then press, it is a lunge and then on the upward motion a press.

Lying straight arm external rotator cuff exercise

Lying straight arm external rotator cuff exercise

Maintain the strength and endurance of your rotator cuff muscles for added longevity in the weight room.

Mid Chest Bench Press Position

Mid Chest Bench Press Position

The mid chest bench press position is favored by some new lifters as the technique is easier to learn and apply.

Overhead Lunge

Overhead Lunge

Similar to the lunge this exercise is designed to develop uni-lateral strength. However, with the addition of the barbell pressed fully above the head for the duration of the exercise it challenges the athlete to maintain balance and develops “core” strength simultaneously.

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