Why It's Time to Leave Old-School Training Behind and Embrace the New Era of Athlete Training.
By: Brandon Hogan (Founder of Bar Raising Fitness)
In the ever-evolving world of sports, the methodologies behind athlete training are undergoing a significant transformation. Traditional strength and conditioning practices, while effective in building muscle and power, are being supplemented and even replaced by innovative approaches that prioritize movement quality, athleticism, and durability. This new style of training is proving to be more effective, sustainable, and beneficial for long-term athlete development. It's time for athletes, parents, and coaches to shift their focus and embrace these modern training philosophies for the betterment of athletic performance and overall well-being.
The Evolution of Athlete Training
For decades, the cornerstone of athlete training has been traditional strength training—heavy squats, deadlifts, and bench presses. While these exercises have their place, relying solely on them can limit an athlete's potential. Modern training methods go beyond mere muscle building. They focus on enhancing an athlete's performance through movement efficiency, multi-directional explosiveness, and injury prevention. This comprehensive approach not only improves performance but also ensures that athletes remain durable and healthy throughout their careers.
Why the Shift is Necessary
Enhanced Performance: Traditional training methods often neglect the importance of movement quality and efficiency. Incorporating different types of plyometrics, multi-directional drills, and sport-specific exercises can significantly improve an athlete's explosive power, agility, and overall performance on the field or court.
Injury Prevention and Durability: A well-rounded training program that includes mobility, stability, and control exercises helps prevent injuries. By focusing on the body's mechanics and functional movements, athletes can build a more resilient body that withstands the stress put on it during intense competition.
Sustainable Development: Modern training approaches are tailored to an athlete's individual needs, taking into account their schedule, physical condition, and goals. This personalized approach ensures that training remains sustainable, preventing burnout and promoting continuous improvement the right way.
Prioritizing Performance Over Traditional Weight Lifting
Movement-Based Training: Spending more time on jumping, running, and change of direction drills enhances athleticism. Incorporating multi-directional plyometrics help in improving explosive power and agility. Single-leg and single-arm movements not only strengthen the primary muscles but also engage stabilizing muscles, improving coordination, balance, and overall functional strength.
Focused Strength Training: While “traditional” weight lifting has its place, the new approach focuses on a select set of key movements using barbells and dumbbells, performed with careful precision. Instead of high volumes of “bodybuilding” exercises, the emphasis shifts towards executing each movement with high quality and intention. This means honing in on essential, functional exercises that build strength and power relevant to athletic performance, ensuring each rep is performed with optimal form and maximum benefit.
Intensity Levels: Adjusting workout intensity based on how the body feels is crucial for sustainable progress. Athletes don't always need to lift heavy weights or sprint at 100%. Listening to the body and phasing workouts based on the time of year and the athlete's sport ensures optimal performance and recovery.
Dynamic Strength Training: Incorporating more medicine ball exercises, band-resisted movements, landmine exercises, and explosive movements like dumbbell squat jumps or sled pushes enhances power while increasing strength. When performing compound lifts, like squat, deadlift, and bench press, focusing on bar velocity and body control ensures each rep is performed with intent and precision.
Effective Conditioning: Conditioning should mimic the demands of the sport to ensure athletes are game-ready. Intervals with maximum effort followed by quick recovery times better simulate game conditions and improve endurance. This approach transitions more effectively onto the field, enhancing performance by improving an athlete's ability to maintain high-intensity efforts throughout the game. Including sport-specific drills further enhances conditioning and ensures athletes are prepared for the physical demands of their sport.
Steps to Implement Modern Training Methods
Incorporate More Plyometrics, Speed Training and Multi-Directional Drills: Introduce exercises that mimic the movements and demands of the athlete's sport. This can include change of direction plyometrics or agility drills, reaction drills with a tennis ball, or quick acceleration exercises. By focusing on agility and quickness, athletes improve their ability to transition on the field or court, becoming more reactive and explosive in their sport.
Focus on Mobility and Stability: Incorporate exercises that target joint mobility and stability—such as deep squats, single leg movements, hip stretches, or shoulder mobility drills—to increase range of motion. To help further develop muscle stability, include eccentric (lengthening) and isometric (holding) movements. Yoga and stretching sessions will also significantly improve flexibility and body awareness.
Tailor Training Programs: Develop individualized training plans that meet each athlete's unique needs. Adjustments should be made based on their current physical condition, sport-specific demands, and long-term development goals. Training focus, intensity, volume, and recovery strategies should align with an athlete's competition schedule, ensuring they peak at the right time while avoiding overtraining.
Emphasize Recovery: Recovery techniques such as foam rolling, deep tissue massage, and active recovery workouts (low-intensity exercises) should be incorporated regularly to prevent injury and promote flexibility. Additionally, taking adequate rest between high-intensity training sessions ensures that athletes stay fresh and perform at their best. A structured recovery routine helps athletes sustain peak performance levels and reduces the risk of burnout or overuse injuries.
Technique and Intent When Weight Lifting: When performing strength training exercises, it's essential to prioritize proper technique and intentional movement. Each rep should be executed with focus and control, ensuring the athlete is engaging the correct muscles and maintaining good form. Whether lifting heavy weights or performing lighter, explosive movements, having intent behind each movement ensures maximal benefit. Always focus on quality over quantity in each set to maximize progress without compromising safety.
The Future of Athlete Training Is Here
As sports performance science continues to evolve, so must our approach to athlete training. By shifting our focus to performance-based, sustainable, and holistic training methods, we can help athletes reach their full potential while maintaining their health and longevity. This new era of training not only benefits the athletes but also transforms the way parents and coaches support their development.
In conclusion, the transition to modern training methodologies is not just a trend—it's a necessary evolution that enhances performance, prevents injuries, and promotes sustainable development. Athletes, parents, and coaches must embrace this shift to unlock the true potential of every athlete, ensuring they thrive both on and off the field. Let's move forward together, fostering a new generation of athletes who are not only strong but also agile, durable, and prepared for the demands of their sport.
About The Author:
Brandon Hogan is the founder of Bar Raising Fitness, where he has helped athletes of all levels, from youth to professional, achieve peak performance. With a strong background in athletic performance and fitness training, Brandon is dedicated to equipping athletes with the tools they need to excel on and off the field. Always committed to growth, he continuously expands his knowledge in sports science to provide the most effective support and ensure athletes receive the best guidance possible.