- Resistance training
- Two-leg knee dominant exercises
- Single-leg knee dominant exercises
- Hip dominant leg exercises
- Hybrid focus leg exercises
- Upper body press
- Upper body pull
- Shoulder stability exercises
- Olympic lifts
- Chop and lift
- Core conditioning
Success in most sports depends on the level of power and speed the athlete attained. There has been a vast improvement in the overall speed and power displayed in all sports over the last 10 years.
The SAID principle (Specific Adaptations to Imposed Demands) also applies to speed. In order that the athlete can compete explosive he also has to lift explosive. Many studies have shown that with Olympic lifting exercises the highest amount of power can be produced of all human movement. The Olympic lifts have power outputs far greater than those of the squat or any other exercise. The Olympic lifts have to be integrated in the training to bring power performance to a peak.
Because of their biomechanical similarity, Olympic lifts have an excellent carry-over to athletic performance. The same leg and hip actions can be seen in the power snatch and power clean as is used in many sport actions. The Olympic lifts also require great balance, coordination (inter- and intramuscular), core stability and flexibility.
The Olympic lifts improve athletic performance through an increased strength and power, an improved balance, coordination, joint and core stability and a facilitation of the neuromuscular transmission (enhanced speed of contraction).
The Olympic lifts are difficult skills to teach and acquire. By means of the clean progression, the power clean can be acquired. The power clean is sport-specific and generates a lot of total body power. Mastering the clean progression leads to an increased speed and explosiveness on the court.
The Olympic lifts are difficult skills to teach and acquire. By means of the snatch progression the power snatch can be acquired. The power snatch improves athletic performance through an increased strength and power, an improved balance, coordination, joint and core stability.
The jerk is a beginner exercise to develop total body power. The jerk is a less complicated Olympic lift. So unlike the power clean and power snatch, you can learn the jerk without breaking down the movement into parts.
The dumbbell Olympic lifts require even more balance, joint stability and coordination compared to barbell lifts. Introducing dumbbell Olympic lifts provides training variety. Also the possibility exists to lift unilaterally and to perform single-leg stance Olympic lifts, to enhance stability and balance.
By combining two exercises, the training volume can be increased, workouts are more time efficient and the monotony of training can be broken up. Combination lifts are also an excellent tool for metabolic training.