Training For Fall Sports

If you're getting yourself ready to show some class on their field this fall, here's some advice that might help. Since what seems like forever, athletes have been performing squats to develop core muscles and lower body strength. You'd think that going heavy would produce better results, but that's not necessarily the case.

A review of research published in the Strength and Conditioning Journal found that moderate intensity resistance performed with ballistic movements developed power better than either heavy squats or plyometric conditioning. The best results for these relatively untrained athletes came from exerting 50% of maximum effort.

The Bigger Picture: Depending on your level of training experience, this protocol might help you achieve greater goals, especially when coupled with the occasional overload lifts, some high-intensity sessions and, of course, skills specific workouts. Don't shy away from box jumps and other plyometrics. Stick with a varied program built around these techniques and you're likely to have your bases covered by game time.
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