The average strength training program consists of “I pick up heavy stuff.” It’s not a bad approach. If you do that, you will get stronger.
But I want to be able to do more than push heavy weights. What about speed and agility? What about athleticism?
I still pick up heavy stuff. But I’ve come to understand that it’s just part of a more well-rounded program.
How Much Can You Bench?
All through school the standard for male strength was the bench press. And why not? Obviously the more weight you can push the stronger you are. In high school it made sense because we took for granted things like coordination, agility, and balance.
As you get older and stop playing organized sports, you stop the natural development of these athletic skills even if you still go to the gym.
As your movement gets more limited, your ability to deploy your strength will also get limited.
To Be The Best
Anyone who trains to be the best knows that it takes a certain kind of obsession.
And there are trade-offs.
Muscular imbalances are one example. Sports-specific training can make you top-notch in your position. But one easy example could be the way a batter swings 100s and 1000s of times out of one position. That player is creating a muscular imbalance even as he hits home run records.
Bodybuilders and powerlifters get big and strong in the movements they practice but may sacrifice agility, flexibility, and balance.
When you’re lifting so heavy, a certain amount of stiffness is good. But limitations in movement will leave you open to injury and a loss of some functional sterngth.
Pieces of the puzzle
For those of us who aren’t chasing Olympic gold, getting the most, function, power, and yes, strength, means mixing it up a little.
But a lot of guys miss out on potential gains by training with a one-track mindset. “I lift heavy stuff” is a good start, but if you want to be dangerous, there’s more to it.
What are the pieces that make up true strength?
Some combination of:
- Physical Strength: Power, muscle endurance, and the ability to move and lift.
- Agility: Ability to move fluidly, quickly, and respond to unpredictable physical challenges.
- Balance: Maintaining body control in various positions and under stress.
- Mental Resilience: Psychological strength to endure through physical challenges, injuries, and setbacks.
The Meat
Here’s a short list of some of the movements that will train functional strength and athleticism.
Jump Training
Jump training, or plyometrics, will build explosive power, which translates into quicker reflexes. It builds the muscle type responsible for short bursts of strength and speed. This will enhance sprinting ability, balance, and stability.
How To Do It
Start with simple vertical jumps, focusing on proper form. Bend your knees, engage your core, and propel yourself upward, landing softly to reduce impact on the joints.
For more advanced exercises, add box jumps at a comfortable height. Aim for controlled landings, absorbing the impact with your muscles, not your joints.
Start with 2–3 sets of 8–10 reps and increase height or difficulty as your power builds.
Daily Coordination Exercises
Exercises like juggling, rope flow, or balance drills train the brain and body to work together more efficiently. Strengthening neuro-muscular connections will improve balance and reflexes.
How To Do It
Try a few minutes of juggling with soft balls or bean bags to practice rhythm and focus. Rope flow is a technique used to develop smooth, fluid motion patterns.
Practice different swings or patterns for a few minutes daily.
Balancing on one leg or using balance boards can also activate stabilizer muscles, building core strength.
Dedicate 5–10 minutes daily to a combination of these exercises to boost coordination.
Strength and Mobility
Mix weightlifting with mobility work to build flexibility and range of motion.
Strength training with mobility work strengthens joint health, range of motion, and muscle elasticity. Strong, flexible muscles reduce the strain on joints and other injuries.
How To Do It
Pair traditional weightlifting exercises with mobility movements.
Follow up squats or deadlifts with deep hip stretches or dynamic lunges.
Aim for 15–20 minutes of mobility work post-weightlifting to keep muscles and joints limber.
Sports or Martial Arts
Jiu-Jitsu, yoga, or sports such as basketball or soccer builds functional strength. Martial arts, in particular, teach body control, mental focus, and endurance.
Sports improve agility and reaction time which are hard to build through isolated weight training.
How to Do It
Join a local martial arts class (like Jiu-Jitsu, boxing, or wrestling) or a recreational sports league.
Aim for 1–2 sessions a week. Variety will keep the body adapting and learning new patterns of movement.
Add one or more of these ideas into your normal practice to build the functional strength that makes you a force to be reckoned with.
