The patterns that matter
- Push (bench/incline, push-up variations), pull (chin-up, row), squat, hinge (trap-bar deadlift, RDL), single-leg (split squat, step-up), carry/brace (farmer carry, anti-rotation), and explosive (jump, throw, clean or trap-bar jump).
- Relative lower-body strength correlates strongly with sprint and jump performance in athletes — a trap-bar deadlift or squat around 1.5-2x body weight is a realistic developmental target for a mature athlete.
Dose and intent
- Roughly 10-20 hard sets per muscle group per week builds size; strength work sits at 3-6 reps per set at 80-90% of max.
- Leave 1-3 reps in reserve on most sets. Training to failure repeatedly raises fatigue cost with little extra adaptation for athletes who also sprint and practice.
- Move the bar with maximum intent even at moderate load — bar speed, not grinding, drives power adaptation.
- Progress load or reps only when technique holds. Add about 2.5-5% when the top set feels 2 reps easy.
Sequencing inside the week
- Order within a session: speed/plyometric → main strength → assistance → conditioning.
- In season, cut volume (fewer sets), keep intensity. Two 35-45 minute quality lifts per week maintains strength through a season.
- Give 48 hours between heavy sessions loading the same pattern.
