Developing athleticism: Part 1 a holistic approach

by | Feb 22, 2023 | Public Access | 0 comments

Developing athleticism is a multifaceted process that requires a well-rounded training program. While sport-specific skills are important, incorporating a variety of exercises that develop strength, speed, and power is essential for athletic success.

Do the basics & do them well

One effective approach is to use sport as the base and then focus on specific areas for improvement. For speed development, sprints with a total volume of 200-300 meters can be effective in improving acceleration and top speed In team sports athletes. Plyometric exercises, such as leaps, bounds, skips, and hops, with a total of 40-80 ground contacts per session can help develop power, explosiveness, and agility.

Explosive medicine ball throws, with a total volume of 5-30 throws per session, can also help improve power and explosiveness. These exercises can be done with a partner or against a wall, using a variety of throws such as chest passes, overhead throws, and rotational throws.

Change of direction drills, when mixed in with plyometrics, can also help improve agility and coordination. These drills can include crossover bounds, shuffles, and lateral bounds/cuts.

Strength training

While these exercises can be effective on their own, they are even more powerful when combined with a strength-training program. In the gym, heavy weights can be used within the 1-6 rep range with low to moderate volume to bias myofibrillar hypertrophy, which is the growth of muscle fibers directly.

Large compound exercises such as squats, Romanian deadlifts, chin-ups, and bench presses can help build overall strength and power. The goal here is force and developing a greater strength to weight ratio. Most trainees see linear improvements in athleticism from strength training for up to 3 years concurrent lifting.

“Sport-Specific Strength”

It’s important to remember that sport-specific gym exercises are the icing on the cake and are often overused by non-advanced gym goers. While they can be useful for targeting specific areas, they should not be the focus of a training program. Instead, athletes should prioritize developing a strong foundation of overall strength, speed, and power. Only then should a focus shift to joint specific exercises or more advanced Quasi athletic-strength training.


In conclusion, developing athleticism requires a well-rounded approach that incorporates a variety of exercises targeting speed, power, and strength. Using sport as a base and focusing on specific areas of improvement can help athletes reach their full potential. By incorporating these exercises into a comprehensive training program, athletes can improve their overall athletic ability and achieve success on the field or court.

In part 2, I will be doing a deep dive on the literature pertaining to improving athletic performance in already well-trained athletes.


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