Sublime

1. Deep squat 2. Hurdle step 3. In-line lunge 4. Active straight leg raise 5. Seated rotation

the squat uses all the posterior chain muscles, uses the full range of motion of the hips and knees, has the stretch-shortening cycle inherent in the movement, and can be performed by anybody who can sit down in a chair, because we have very light bars that can be increased in weight by very small increments.

the athlete’s body adapts much better if it is presented with a focused and limited training objective, rather than a host of often conflicting demands –

Format: 2 to 3 sets of 2 to 3 reps each, each set followed by plyometrics (e.g., sprinting 10 to 20 meters, 6 to 8 box jumps, etc.), then at least 5 minutes of rest. My best gains came from 10-minute rests, which aren’t uncommon among power athletes.

It’s good to shake things up and not get too attached to one modality. Remember, our goal is overall performance, not waddling up to the heaviest object you can and picking it up once.

complex of weight training exercises provides good results for one to one and a half months, then it should be changed. But not more often than that!

•High-performance athletes. When the difference between winning and losing is a fraction of a second, every rep matters. It’s brutal trying to coach from a distance at that level.

Beginners complicate. Experts simplify. Remember that. Read it, learn it, live it. It’s a simple truth that veteran trainers see over and over.

The American College of Sports Medicine recommends “progressive overload” as the most effective way to post muscle and strength gains.