Ryan Douglas
(Last Updated On: September 24, 2023)
"You may not know it, but strength training is the foundation of all great athletes. No matter the discipline, whether you’re a bodybuilder, a marathon runner, weightlifter or a professional athlete, you can always benefit from a routine that builds up body strength.
You won’t need to dedicate a whole week just to see improvements- just twice-a-week sessions that last anywhere between 30 to 45 minutes should suffice. If you really want to see explosive results, then I recommend putting in more time so you can pack in some serious muscles and burn unwanted body fat.
You may wonder, "why is strength training important?" It’s simple, really- strength training is the quickest route to building muscle, and everyone knows that we need to keep up our muscle function no matter your age. For those who are 60 and above, maintaining peak muscle performance is all the more crucial as it’s linked to physical conditioning, metabolic rate and lower risk of injury.
Moreover, strength training gives you increased protein synthesis and releases vital hormones such as IGF-1, growth hormones and testosterone, all of which definitely help in your preferred discipline or sports.
Interestingly enough, strength training is more of an afterthought for some instead of being placed high above on an athlete’s "to-do" list. The reason for this is because they wouldn’t know what they should do in terms of movement, exercise and frequency.
Society now puts an emphasis on "fun" rather than what really works. Exercise is gamified and has become more popular than traditional workouts. Today’s trends are more about putting on a show than building a solid foundation. While there’s nothing wrong with that, I’d still recommend doing strength training because it can help you in so many ways.
The 6 Fundamental Exercises for Athletes
To make it simple, I’ve listed the six core exercises that you need to complete for your strength training routine. They are the following:
- Lunge
- Pull
- Push
- Carry
- Swing
- Squat
Now, did you know that these six seemingly easy exercises beat out calf raises, triceps pushdowns, ball slams, burpees and bicep curls in terms of efficiency and results? They’re considered fundamental strength training exercises because they allow you to torch body fat, build muscle, improve your strength and make you a better overall athlete.
While I can write up dozens of complex routines for athletes, some of which are convoluted to the point that they become unrealistic, it’s best to get down to the basics and just do these six exercises. What’s good about these 6 exercises for athletes is that they work for yogis, tennis buffs, swimmers, cyclists, runners and sports athletes of all ages.
Set aside two 30-minute windows per week and you’ll be able to improve in your discipline and lessen the risks of becoming injured.
The Workouts
Weights, swings and squats are all very good options to burn fat and build long-lasting muscle. If you want to combine them into a single workout, the better- you’ll be sure to experience a transformation and a stronger physique in no time at all!
Let’s take a look and see why carry, swing and squat combos are one of the best exercises you can do to put on muscle, build strength and lose stubborn fat. [...]"
(For the rest of Ryan Douglas' article on 6 Fundamental Exercises for Athletes, click on The Athletic Build link above)
Ryan is a former college wrestler and lifelong fitness fanatic. He has run half marathons, done mud runs, placed in body transformation contests, coached wrestling, and now coaches girls’ soccer. Not to mention he has also tried literally hundreds of supplements over the years and has a vast and thorough supplement knowledge. He has written for Muscle & Strength, Testosterone Junkie, The Sport Review and other publications. He is also the editor-in-chief of this website and has over 25 years of experience in the fitness industry. Feel free to connect with him on his LinkedIn page below.
