Pre-Season Strength Training Plan

Pre-Season Strength Training Plan If you plan on suiting up for a team sport in the fall, now's a good time to start training to better manage the 2-a-day workouts of summer. You'll want to spend some time on conditioning and skills, of course. For strength, a study published in the Journal of Strength and Conditioning Research suggests an old school protocol.

Back in the 1960s, East German coaches developed a strength training program that involved performing a heavy strength exercise followed by a power-promoting exercise. Researchers tested this technique on subjects who did 3 sets of heavy resistance box squats for 3 reps followed by 3 sets of 3 reps jump squats. They were allowed 3 minutes of rest between sets.

True Strength Moment: This training technique elevated testosterone and cortisol production more than performing either of these exercises individually, suggesting that strength followed by power lifting can optimize muscle adaptations to training. Try it for a couple weeks to see what this routine does for your game.
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