Attached below are the scheduled programs for The Athlete’s Guide.

Going forward, these three programs will have plans for each week sent out directly every Sunday. Each program will have a plan for all seven days of the week, with each one having a different plan for active recovery, and, of course, for in-season athletes—game days.

To celebrate the launch of this new program, anyone looking to become a subscriber and all existing subscribers will get 50% off the subscription forever if you subscribe using this link within the next week

https://www.the-athletes-guide.com/launch

Now let’s get into the programs:

Read more

Attached below are the scheduled programs for The Athlete’s Guide.

Going forward, these three programs will have plans for each week sent out directly every Sunday. Each program will have a plan for all seven days of the week, with each one having a different plan for active recovery, and, of course, for in-season athletes—game days.

To celebrate the launch of this new program, anyone looking to become a subscriber and all existing subscribers will get 50% off the subscription forever if you subscribe using this link within the next week

https://www.the-athletes-guide.com/launch

Now let’s get into the programs:

Read more

Attached below are the scheduled programs for The Athlete’s Guide.

Going forward, these three programs will have plans for each week sent out directly every Sunday. Each program will have a plan for all seven days of the week, with each one having a different plan for active recovery, and, of course, for in-season athletes—game days.

To celebrate the launch of this new program, anyone looking to become a subscriber and all existing subscribers will get 50% off the subscription forever if you subscribe using this link within the next week

https://www.the-athletes-guide.com/launch

Now let’s get into the programs:

Read more

Attached below are the scheduled programs for The Athlete’s Guide.

Going forward, these three programs will have plans for each week sent out directly every Sunday. Each program will have a plan for all seven days of the week, with each one having a different plan for active recovery, and, of course, for in-season athletes—game days.

To celebrate the launch of this new program, anyone looking to become a subscriber and all existing subscribers will get 50% off the subscription forever if you subscribe using this link within the next week

https://www.the-athletes-guide.com/launch

Now let’s get into the programs:

Read more

The two biggest issues limiting growth, especially in training, are:

1. Those with good direction who are just going through the motions.

2. Those who are working as hard as they can with no direction.

Both groups fall short, just in different ways. The first group doesn’t improve because they lack intensity. The second group doesn’t improve because they lack structure. Either way, progress stalls, frustration builds, and effort gets wasted.

I’ve seen countless athletes work themselves into the ground without anything to show for it. The mistake they make is believing that effort alone is enough, and that simply “outworking” everyone else will guarantee results. But effort without direction is like running as hard as you can in the wrong direction. You’re moving, but you’re not getting closer to where you want to be.

Here’s the truth: hard work is absolutely necessary. You cannot replace it or avoid it. But hard work by itself is not enough. It’s not just about how much energy you put in, it’s about where that energy is directed, and if you’re training hard but without purpose, you’re only tiring yourself out, not building yourself up.

That’s why intentional, structured training matters.

When training is designed with purpose, every rep, every sprint, every drill is aimed at a specific goal. The result is that you can make progress faster, with less wasted time, and with far less wear and tear on your body. Proper programming takes all that effort you’re already willing to give and multiplies its impact.

This is the difference between training hard and training smart. Training hard is about intensity. Training smart is about combining that intensity with a plan that ensures you’re moving forward instead of just moving. When you train smart, you actually need less overall training to see better results. That extra time and energy can then go toward skill work, recovery, and game performance, all of which are the things that separate average athletes from great ones.

And this becomes even more critical during the season. In-season training should never take away from competition. The goal isn’t to crush yourself in the weight room, it’s to stay strong, healthy, and explosive while performing at your peak in games.

This is something that I personally struggled a lot with, as I felt like if I wasn’t pushing myself as hard as I could at all times, even in season, that I’d fall behind. This lead to nagging injuries and most importantly, worse performance in the sport I was training so hard for in the first place.

The right program balances training and recovery so that you can maintain your physical edge without sacrificing performance when it matters most.

My goal with every program I’ve written and every training session I’ve designed is simple:

To maximize the return on training without taking away from performance.

Hard work will always be the foundation. But without direction, hard work can easily become wasted energy. With direction, that same effort turns into measurable progress.

So ask yourself: Are you just working hard, or are you working hard with purpose?

Thanks for reading!

Finding a proper, well-structured program that fits your needs or the needs of your young athlete can be extremely difficult, and in some cases just non-existent.

That’s why I started The Athlete’s Guide. To write programs that people can use. Programs or athletes who are just getting into training or may not have access to a lot of equipment. Programs that are easily accessible and update every single week to send training directly to trainees.

To celebrate the recent launching of several new programs, I’m offering 50% off of subscriptions for life to anyone who becomes a paid subscriber using this link.

https://www.the-athletes-guide.com/launch

As always, thank you for the support, and there will be many new articles and programs coming soon.

Subscribe

Welcome to the first week of the scheduled programs for The Athlete’s Guide.

Going forward, these three programs will have plans for each week sent out directly every Sunday. Each program will have a plan for all seven days of the week, with each one having a different plan for active recovery, and, of course, for in-season athletes—game days.

To celebrate the launch of this new program, anyone looking to become a subscriber and all existing subscribers will get 50% off the subscription forever if you subscribe using this link within the next week

https://www.the-athletes-guide.com/launch

Now let’s get into the programs:

Read more

INTRODUCTION

Welcome to the Apex Athletics Speed Training Program. This is the first of 2 speed training programs that I will release, this first one includes a weight training section, and the second one will be solely weightless training. 

This program is designed to be able to be done by athletes of all ages. I would recommend that any athlete that wants to complete this program should have at least a baseline level of experience, as there are a few more advanced movements in this program. If you are looking for a beginner level program, I recommend that you start with this:

The Athlete's Guide

Mastering Movement Program

Mastering Movement An Apex Athletics Program Introduction Welcome to the Apex Athletics Mastering Movement Program. This program is designed for young athletes (recommended ages 6-13) to prepare them for weightlifting as they grow and move into Middle School and High School sports…

Read more

2 years ago · 1 like · The Athlete's Guide

While this speed program is specifically designed to help athletes optimally train to improve their speed and agility, the training involved will also improve the athlete’s explosiveness and overall athleticism as well.

Because of the specific focus of this program, no upper body training days are included. Feel free to incorporate any upper body training days of your own on any of the off days. If you would like some examples of what those upper body days could look like feel free to message directly me on Substack or reach out to zack@officialapexathletics.com

INSTRUCTIONS

This program includes 3 Explosiveness Days and 2 Strength Days. These 5 days are meant to be spread out over the course of the week with 2 off (or upper body training) days incorporated into the week. I would recommend that a typical week look like this:

Day 1: Explosiveness I

Day 2: Strength I

Day 3: Off

Day 4: Explosiveness II

Day 5: Strength II

Day 6: Explosiveness III

Day 7: Off

I would recommend that you avoid doing more than 4 training days in a row without an off-day to allow your body enough time to recover between training days.

Start all of your workouts with the dynamic warm-up, and be sure to pay attention to the amount of reps and the focus for each exercise.

All exercises on the strength days are meant to be done as hard as possible until you cannot get another rep. The rep ranges are simply a goal for you to hit while training to failure. For example, if you pick a specific weight and get to the maximum amount of reps with it, keep going on that set until you cannot get any more, then increase the weight for the next set.

Attached below is a downloadable, printable version of the program. Brief descriptions for all exercises are provided at the end of the program. Good luck!

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An Apex Athletics Program

Introduction

Welcome to the Apex Athletics Vertical Training Program. This program is designed to be able to be done by athletes of all ages. I would recommend that any athlete that wants to complete this program should have at least a baseline level of experience, as there are a few more advanced movements in this program. If you are looking for a beginner level program, I recommend that you start with this:

The Athlete's Guide

Mastering Movement Program

Mastering Movement An Apex Athletics Program Introduction Welcome to the Apex Athletics Mastering Movement Program. This program is designed for young athletes (recommended ages 6-13) to prepare them for weightlifting as they grow and move into Middle School and High School sports…

Read more

2 years ago · 1 like · The Athlete's Guide

While this program is specifically designed to help athletes optimally train to improve their vertical jump, the training involved will also improve the athlete’s explosiveness and overall athleticism as well.

Because of the specific focus of this program, no upper body training days are included. Feel free to incorporate any upper body training days of your own on any of the off days. If you would like some examples of what those upper body days could look like feel free to message directly me on Substack or reach out to zack@officialapexathletics.com

Read more

This first article is focused on training strategies and the ways that an athlete can incorporate these strategies into their training to optimize their performance. Proper, focused training is the most effective way that an athlete can prepare themselves for game situations. In this article, we will cover the following topics:

• The Purposes of In-Season Training

• Staying Healthy and Preventing Injury

• The Effects of In-Season Training on Preparation and Confidence

Let’s get into it.

The Purpose of In-Season Training

To explain it simply, the primary purpose of training in-season is to maintain and enhance athletic performance while minimizing the risk of injury.

Think about it this way: you put in all of the work in the offseason, only to stop training during your season. Halfway through the season, you’ve lost most—if not all—of the strength gains that you made, and you’ve lost several pounds of muscle as well. You try to perform the way you trained to in the off-season, but your body is not able to operate the way it was a couple months ago. You end up tweaking a muscle or two, or—worse—end up getting seriously injured.

Unfortunately, this scenario is all-too-common, most of the time because athletes are just not informed of the importance of training in-season.

On the flip side, you also have to be sure that you’re not overtraining to the point that it is going to take away from your performance in competitions. That is why proper programming is so important.

Now, let’s get into the ways that in-season training can help you to maintain your performance and stay healthy for the whole season

Maintaining Physical Conditioning

The risk of detraining during the competitive season is a significant concern if athletes stop training or significantly reduce their training volume and intensity.

Detraining refers to the loss of muscle or strength due to reducing or even completely stopping any form of exercise stimulus. In the context of the competitive season, where athletes are regularly engaged in competitions and practices, detraining can occur if they neglect their training regimen outside of scheduled activities.

This detraining can lead to a decline in strength, endurance, speed, and flexibility, compromising performance in competitions.

Moreover, detraining can increase the risk of injury as muscles weaken, coordination worsens, and mobility decreases.

To reduce the risk of detraining during the competitive season, all athletes should have some form of structured training program that includes regular strength and conditioning sessions, skill development drills, and recovery protocols, even during periods of intense competition.

Consistency in training is key to maintaining optimal performance levels and minimizing the potentially dangerous effects of detraining.

Skill Retention and Technique Refinement

Consistent training and lifting during the season play a critical role in allowing athletes to refine techniques and maintain the sport-specific skills that they have already developed.

While the competitive season is focused on performing well in actual games or events, it is key for athletes to not neglect the fundamental aspects of skill development and technique refinement. Regular strength and conditioning sessions, coupled with sport-specific drills, provide athletes with opportunities to maintain their skills, coordination, and muscle memory.

By incorporating lifting sessions into their routine, athletes can maintain the necessary strength and power to execute techniques effectively under the demands of competition. On top of that, consistent training allows athletes to address any issues that are exposed as they get into the season and start competing.

Through repetition and practice, athletes can achieve greater consistency and precision in their movements, ultimately translating to improved performance on the field or court. Additionally, maintaining a consistent training regimen during the season helps prevent skill degradation and ensures that athletes remain sharp and prepared to execute their techniques at a high level throughout the competitive season.

Overall, consistent training and lifting provide the foundation for athletes to refine their techniques, maintain sport-specific skills, and maximize their potential for success during the season.

Injury Prevention and Management

As the season progresses, athletes face an increased risk of injury due to the intensity of play and the repetitive movements required by their sport. These increased physical demands, combined with the pressure to perform at a high level, can lead to overuse injuries, muscle strains, ligament sprains, and a variety of other issues.

The intensity of competing often results in athletes pushing their bodies to the limit, increasing the likelihood of fatigue-related injuries and accidents during gameplay. The repetitive nature of many sports movements, such as running, jumping, cutting, and throwing, can place a ton of stress on specific muscles and joints, making athletes more likely to suffer from overuse injuries over time.

To reduce the risk of injury during the competitive season, a quality in-season training program incorporates various injury prevention strategies aimed at enhancing mobility, flexibility, and targeted strengthening.

Mobility work focuses on improving joint and muscle range of motion, helping athletes move more efficiently and reduce the risk of injury from being in a compromised position.

Flexibility exercises aim to reduce muscle tension, reducing the likelihood of strains and sprains from stressful movements.

Targeted strengthening exercises focus on maintaining strength and addressing weaknesses and imbalances in muscle groups. This will lead to improved strength and joint stability, reducing the risk of injury,

In addition to these injury prevention strategies, in-season training programs may also include components such as proper warm-up and cool-down routines, as well as post-game recovery routines.

Additionally, in-season training focuses on maintaining overall physical conditioning while modifying intensity or volume to accommodate injury status, thus reducing the likelihood of further injury.

Following an effective program and listening to their bodies, athletes can monitor progress and make necessary adjustments to their routines, ensuring optimal health and performance throughout the competitive season.

Mental Preparation and Confidence Building

In addition to physical conditioning, in-season training provides an opportunity for athletes to build and maintain mental resilience, focus, and confidence.

Consistent training can help athletes to have confidence that the skills and strength that they built in the off-season will carry over into the season and will be maintained.

Feeling good is a major part of playing well, as many will perform at their best in a situation where they feel confident and comfortable.

Being on a consistent schedule is another way for athletes to stay locked in and in the zone during the course of a long season. A structured training program helps them to maintain their focus on non-competition days and keeps athletes moving in the right direction of their performance goals.

Overall, in-season training is essential for sustaining performance levels, preventing injuries, optimizing skill development, managing recovery, and even maintaining mental focus throughout the course of a competitive season.

A well-designed in-season training program can contribute significantly to an athlete's success and longevity in their sport.

That is why I designed In-Season Training—A program designed specifically for athletes to maintain strength and muscle, keeping their bodies healthier and stronger throughout the course of a long season. This is a weightlifting program with a focus on strength and hypertrophy. The goal of this program is to provide adaptability in the training so that it can be used with any schedule by any athlete in any sport.

Interested? This program will be available for only $5 in the form of a paid subscription to The Athlete’s Guide. The program will be released following the final 2 articles of The Athlete’s Guide to In-Season Training.

Become a paid subscriber today to gain access to our previous programs and to receive this new program right in your inbox as soon as it is released:

Thank you for reading! That concludes the third and final article of The Athlete’s Guide to In-Season Training. As always, if you have any questions or comments, feel free to leave them in the comment section below. If you found this article useful or helpful and worthy of sharing, please share this article to anyone you think could find value in it.

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The Athlete’s Guide to In-Season Training—Article 2—Coming Next Week

This third article is focused on training strategies and the ways that an athlete can incorporate these strategies into their training to optimize their performance. Proper, focused training is the most effective way that an athlete can prepare themselves for game situations. In this article, we will cover the following topics:

• Learning how to fail (And how to train for it).

• The benefits of adding scenario-based training.

Let’s get into it.

Incorporating Failure into Training

Why is training with failure important?

Failure is a part of every single competitive sport, some sports to a greater extent than others. Let’s look at baseball, for example. Typically, a successful batter bats for an average of around .300. That means, for a SUCCESSFUL batter, they are still “failing” 70% of the time.

Basketball is another similar example. Someone who makes 50% of their shots is usually considered a good shooter. This means they are also “failing” on 50% of their shots.

So, how does this apply to training?

Very often during practice, athletes only want to put themselves into positions where they will succeed the majority of the time. And while it is good to train for success, this can hold them back when it comes to competitions where they will fail on a regular basis.

Think of it this way.

If you are used to succeeding the majority of the time, what happens when you get put into a game and you fail once and it’s time to bounce back? You don’t know what to do. You aren’t used to rebounding from failure. 0-1 turns to 0-2 turns to 0-3.

So how can you train to bounce back from failure?

The simple answer is to make your training harder.

You might think that’s obvious, but really think about it.

When was the last time you did a drill where you failed more than half the time?

For baseball guys, when was the last time you pumped the pitching machine up to a point where you just couldn’t touch it and had to learn to adapt?

Too often we like to stay in our comfort zones. Taking easy shots in practice that we make most of the time, hitting easy speeds where our swing feels good.

What happens then? It gets late to a game, you’re 0-4 and you feel off. You come up to bat in a huge spot, and you have no faith in your success, because you aren’t used to bouncing back from failure.

All-in-all, my main point here is to get out of your comfort zone when you are training.

Don’t be afraid to fail. Embrace your failures and learn from it. This is all a major part of preparation.

Scenario-Based Training

Scenario-based training is another great way for athletes to prepare themselves for high-pressure game situations, and these more challenging training strategies will help athletes to incorporate that training for failure that we were talking about.

Athletes can incorporate scenario-based training into their routines through several strategies:

The first main step is to identify key game situations and design specific drills to make those situations as realistic as possible.

The most important here is determining how to make the drills as game-like as possible. These may include scenarios such as late-game situations, high-pressure situations where it is focused on an individual, or team situations where communication is necessary for success.

To mimic game conditions as closely as possible, coaches and players can do things such as using props like cones or markers to simulate opponents, setting up specific field or court configurations, or incorporating time constraints to add pressure.

When it comes to your scenario-specific training, there are a few main things that you can focus on to ensure that you are making the most out of your training time:

1. Provide Goals: Coaches or players should provide context for each scenario, explaining the purpose of the drill and the desired end-results. In other words, have something that you as an individual or as a team that you are striving towards.

2. Rotate Roles and Scenarios: Athletes should have opportunities to rotate roles and experience different scenarios during training sessions. Adaptability is a major part of success when it comes to game situations. Adding variability into training helps you to prepare for these complex situations.

3. Incorporate it into Regular Training: Scenario-based training should also be used during regular training sessions. What this means is that basic drills that you might otherwise be doing could be enhanced by putting players through different scenarios. This helps to make drills more engaging, interesting, and challenging.

By incorporating training through failure and scenario-based training into their routines in these ways, athletes can develop the skills, decision-making abilities, and confidence needed to perform effectively in real-game situations.

Thank you for reading! That concludes the third and final article of The Athlete’s Guide to Preparation. As always, if you have any questions or comments, feel free to leave them in the comment section below. If you found this article useful or helpful and worthy of sharing, please share this article to anyone you think could find value in it.

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The Athlete’s Guide to In-Season Training—Article 1—Coming Next Week

This second article is focused on competition days and how an athlete can put themselves in the best position to succeed both mentally and physically. In this article, we will cover the following topics:

• The roles of hydration, nutrition, and supplementation

• How routines can set you up for success

Let’s get into it.

Hydration

Firstly, we’ll get into the role and importance of hydration.

Hydration plays a major role in an athlete's ability to perform on game day, directly influencing their physical and mental capabilities. Maintaining proper hydration levels is essential for maintaining peak physical and mental performance.

Beyond its physical benefits, hydration plays a critical role in brain function, concentration, and reaction time, all of which are crucial aspects of athletic performance.

Hydration is a BIG DEAL

Studies have shown that even a 2% decrease in hydration can have significant impacts on performance, and if hydration levels reach a decrease of 5% or more, an athlete’s ability to perform can be decreased by over 30%. That is no joke.

So what can you do to increase your hydration?

Aside from the simple obvious answer of drinking more water (which most athletes still need to be reminded of), consistently consuming electrolytes is another effective way to maintain hydration and improve performance.

Electrolytes, like magnesium, potassium, and sodium, have many purposes in the body in a performance context and are responsible for much of overall hydration. Sodium assists cellular hydration by maintaining the proper balance of fluid in cells and preventing dehydration.

My last point about hydration is this… If you are only focusing on hydration during the actual game, you are already behind.

Proper hydration and electrolyte intake is something that needs to be focused on during the day of and the days before a competition. Once you get to the actual competition, your only focus should be to maintain your already-built-up hydration levels.

Nutrition and Supplementation

Firstly, let’s talk about Meal Timing. As a general rule for competition days, you should try to get your first meal in as soon as possible after you wake up. This does not have to be a large meal, but should be a well balanced meal to give your body fuel and prepare you for the rest of the day.

Now, obviously, the rest of your day is going to depend on what time your game or competition is. Your last meal before your game should come as close to the game as possible without negatively affecting you. Give yourself time to digest, especially for sports with a ton of running and not a ton of downtime like basketball or soccer.

This last meal before your game should consist not only of nutrient-dense foods, but also of a quality source of carbohydrates such as rice or potatoes.

Carbohydrates provide energy for the body including our muscles, brain, nerves and other body tissues. Anytime we are performing an activity in which we need a lot of energy and fast, such as resistance training and carrying bags of mulch, carbohydrates are the predominant energy source during those activities.

As far as micronutrients go, it is not necessary to track exact measurements of the different vitamins or minerals that you are consuming, but it is important to make sure that you are eating high quality sources of these nutrients, especially on game days. Things like fruits, vegetables, and red meat are all great, simple options for getting your nutrients in.

Now, let’s talk about supplements.

I already mentioned taking some form of electrolyte supplement, which is indisputably a great option for any athlete looking to boost their performance when it comes to hydration.

Where is gets a little more tricky is when we start talking about caffeine.

Caffeine is a widely studied and commonly used supplement that plays a unique role in potentially enhancing athletic performance. As a stimulant, caffeine acts on the central nervous system, leading to improved focus and concentration during competition.

Caffeine also stimulates the release of adrenaline, which can improve overall endurance and power output. Caffeine has been shown to improve the body’s ability to maintain muscle glycogen and delay the onset of fatigue during longer forms of physical performance.

Research suggests that caffeine supplementation can benefit athletes across various sports, particularly in endurance events, where it has been shown to improve time trial performance and increase overall work output.

However, individual responses to caffeine can vary, and excessive consumption may lead to adverse effects such as jitteriness, which can negatively affect an athlete’s ability to be calm and collected in high-pressure situations. While I would say that caffeine overall can have major benefits, athletes should consider their own tolerance levels and timing of ingestion to maximize its benefits while minimizing potential drawbacks.

Additionally, athletes need to be careful of making caffeine a crutch. Very often, athletes are taking 300+mg’s of caffeine in the form of energy drinks before games. This can lead to the athlete not being able to focus on days where they might not be able to have that drink, and can have major negative effects on performance.

Caffeine is a tool and should be used as such. Young athletes should not have any need for the supplement, but if any athlete is going to use it, they need to be wise about their consumption so they are using it to their advantage rather than as a crutch.

Pre-Game Routines and Mental Preparation

Moving on, let’s get into game day routines and the pivotal role that they can play in the success of athletes.

Structed game-day and pregame routines can provide athletes with framework that can get them into the right mental headspace and contribute significantly to performance. These routines extend beyond simple superstition, and can include various physical and mental preparations.

Establishing and adhering to game day routines can not only create a sense of comfort and familiarity for athletes, it can but also contribute to enhanced focus and concentration. The predictability of a routine helps to lessen pre-game anxiety, allowing athletes to enter competition with a calm and collected mindset.

So what should your routine look like?

That’s the best part… it’s your routine. Aside from your usual team stretch, find things that you like to do. For me as a baseball player, a big part of my routine is getting to the field early and walking around my section of the outfield, checking for puddles and divots and just getting myself into the right headspace for the game. You can even incorporate things before you get to the game as part of your routine, whether that be eating a similar meal before you go or anything like that. The biggest thing is finding something that you can do consistently that gives you something to do and gets you prepared and in the right headspace.

Thank you for reading! That concludes the second article of The Athlete’s Guide to Preparation. As always, if you have any questions or comments, feel free to leave them in the comment section below. If you found this article useful or helpful and worthy of sharing, please share this article to anyone you think could find value in it.

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The Athlete’s Guide to Preparation—Article 3—Coming Next Week

An Apex Athletics Program

Introduction

Welcome to the Apex Athletics Mastering Movement Program. This program is designed for young athletes (recommended ages 6-13) to prepare them for weightlifting as they grow and move into Middle School and High School sports.

One of the main reasons that so many kids get injured when they start weightlifting is that their body is not used to the different movements. Safe and effective weightlifting comes from teaching athletes how to effectively use their body before they ever pick up a weight.

That is why I designed Mastering Movement—A weightless movement program that combines strength, speed, agility, explosiveness, athleticism, and mobility in order to prepare your athlete to go into the weight room with less worry about injury and more focus on progressing to the best of their ability.

This program uses a 3 day split, meaning that training will be broken down into 3 parts split across three days. These 3 parts will be 1) Strength and Mobility, 2) Speed and Explosiveness, and 3) Agility and Athleticism.  This split allows athletes full time to recover before their next workout, and also allows them to take a rest day before going into the next 3 day split if they need to.

Each training day will have around 25-30 minutes of training time with no equipment required. Descriptions are provided for each exercise with step-by-step tutorials demonstrating how to properly perform the movement.

The program also includes a warm up routine for the athlete to perform before each workout. A printable PDF version of the program is also included. Good luck!

Read more

This first article is focused on visualization and the role that it plays in an athlete’s preparation, as well as the importance of mental strength and how improving these two skills can take your performance to the next level. In this article, we will cover the following topics:

• Understanding Visualization and the Role it Plays in Performance

• Incorporating Visualization into Your Training

• Improving Overall Mental Strength and Toughness

Let’s get into it.

Understanding Visualization and the Role it Plays in Performance

Visualization, when it comes to sports, refers to the mental practice of putting yourself into scenarios in your mind to simulate competitive situations. It allows you to visualize future success by put yourself into high-stress game situations in a practice setting. The goal of this is to refine your skills during your visualization training so that when it comes down to performing in a game or competition you are prepared to succeed. Training like this allows athletes to mentally run through complex plays, perfect their technique, and anticipate different scenarios they might encounter during competition.

By repeatedly visualizing successful execution, you can improve your confidence and familiarity with specific movements, the goal of which is to translate into success in competition.

In a sports setting, the stress-reducing benefit of visualization in high-pressure situations is invaluable. Athletes often encounter intense moments during competitions where the pressure to perform is huge. By vividly imagining successful outcomes and envisioning themselves executing, athletes create a sense of familiarity and control over the stressful situations they may encounter. As athletes cultivate a positive and composed mindset through visualization, they enter high-pressure situations with a heightened ability to manage stress, make split-second decisions, and deliver their peak performance when it matters in competition.

Visualization training can be incorporated in nearly any drill that you do during a sports practice. For example, rather than simply going through the motions of taking batting practice for baseball, players could put themselves into specific counts and/or imagine different game situations such as different innings or baserunners. Putting this pressure on themselves in the moment gets them used to the pressure, so when they get into that stressful situation they are familiar with succeeding. Training such as this can be incorporated into the training for any sport.

Incorporating Visualization into Your Training

Derek Jeter, nicknamed “Mr. November” for his consistent success in the most high pressure situations in baseball, has a great interview about how visualization prepared him for success in those situations:

Jeter also famously talked about his preparation during his career. Before he retired, Jeter was asked how he was able to stay so calm and to perform in high pressure situations. Jeter’s answer was simple: “I have been in those situations thousands of times in my head.” Jeter’s preparation through visualization was so elite that even the largest stages could not phase him. Every ground ball, every swing that he took in practice was preparing him for those crucial moments, and that is how he was able to stay so calm and have so much success.

So how can you train visualization on your own?

Here are some tips and strategies for you to incorporate into your routine to maximize the effectiveness of your visualization training:

1. Create a Detailed Mental Image:

   • Visualize scenarios with as much detail as possible, including sights, sounds, and sensations.

   • Imagine the environment, opponents, and specific actions to make the mental image vivid.

2. Engage Multiple Senses:

   • Stimulate various senses beyond just sight, incorporating touch, sound, and even emotions into the mental imagery.

   • Enhance the realism of the visualization by involving all senses associated with the sport.

3. Positive Visualization:

   • Focus on positive outcomes and successful performances during visualization.

   • Envision overcoming challenges and achieving goals to cultivate a winning mindset.

4. Mental Rehearsal of Techniques:

   • Practice specific techniques and movements mentally, imagining flawless execution.

   • Repeat this mental rehearsal regularly to reinforce muscle memory.

5. Include Different Perspectives:

   • Visualize scenarios from both first-person and third-person perspectives.

   • This allows athletes to experience the scenario as both the participant and an observer, gaining a comprehensive understanding.

6. Visualization Before Sleep:

   • Incorporate visualization sessions before bedtime to enhance the transfer of mental images to long-term memory.

   • This can contribute to improved recall during actual performance.

7. Consistency is Key:

   • Establish a regular and consistent visualization routine as part of overall training.

   • Daily practice reinforces the mental conditioning required for peak performance.

8. Adapt to Varied Scenarios:

   • Visualize success in various situations, including routine practices, high-pressure competitions, and challenging scenarios.

   • Adapting visualization to diverse situations prepares athletes for a range of circumstances.

9. Combine with Physical Practice:

   • Integrate visualization with physical training sessions to reinforce muscle memory and coordination.

   • This combined approach enhances the mind-body connection.

10. Seek Guidance from Coaches or Mentors:

    • Consult coaches or mentors for guidance on effective visualization techniques.

    • Receive feedback on the accuracy and relevance of the visualized scenarios.

11. Use Visualization for Goal Setting:

    • Visualize achieving specific performance goals to align mental imagery with desired outcomes.

    • This helps athletes stay focused on their objectives and enhances motivation.

Individual visualization practice not the only way for athletes to train. During team practices, great coaches will encourage athletes to visualize successful execution of specific skills, plays, or entire game scenarios. Coaches should provide athletes with prompts and scenarios relevant to their sport. These sessions should be designed to reinforce positive behaviors, make players more confident, and refine the players’ decision-making under pressure. By integrating visualization into training regimens, coaches will improve athletes' mental strength, boost confidence, and maximize success in competition.

Becoming Mentally Stronger

There are four main components that contribute to overall mental strength, including Resilience, Confidence, Focus, and Adaptability.

Resilience: An athlete’s resilience is their ability to rebound from setbacks, challenges, or failures and maintain focus on their goals. Resilience goes beyond physical endurance, as there is also a mental aspect to it that allows athletes to confront adversity, learn from setbacks, and come back stronger from failures. Resilient athletes view obstacles as opportunities for growth, using setbacks as stepping stones toward success. This ability not only improves their mental state during challenging times, but also enhances their overall performance as they navigate the highs and lows of competitive sports.

Confidence: Confidence is another major part of an athlete's mental toughness, playing a pivotal role in shaping their approach to challenges and competitions. Confidence goes beyond simple self belief, as it is the self-assurance that an athlete has about every aspect of their performance. A confident athlete is more likely to take risks, persevere through difficulties or failures, and maintain composure under pressure. Confidence serves as a catalyst for success, influencing an athlete's decision-making, execution of skills, and overall resilience in the face of adversity. It is both a product of mental toughness and a driving force behind it.

Focus and Concentration: In any competitive setting, maintaining sharp focus and concentration is crucial for success. Athletes with mental toughness possess the ability to block out distractions, hone in on important details, and maintain concentration even under intense pressure. The power of focus allows athletes to execute, make split-second decisions, and remain prepared for the consistently changing parts of the game. This ability to keep the mind focused on the moment distinguishes mentally tough athletes and contributes significantly to their competitive edge.

Adaptability: In competitive settings, situations can change rapidly, requiring athletes to adjust their strategies, techniques, or game plans on the fly. Mentally tough athletes not only embrace change but thrive in it, using adaptability to turn adversity into advantage. The ability to adapt ensures that athletes can still perform regardless of the external circumstances, separating mentally tough athletes from those who are not prepared.

Additionally, coaches play a huge role in an athlete’s level of mental toughness by providing guidance, support, and tools to navigate the challenges in competitive sports. Coaches act as mentors, cultivating a positive team culture that emphasizes the importance of mental strength and toughness. Coaches can engage athletes in goal-setting exercises, encouraging the development of self-belief and confidence.

By creating challenging training environments that simulate high-pressure situations, coaches help athletes build the mental strength necessary for success. Through constructive feedback and mentorship, coaches contribute to athletes' adaptability, teaching them to adjust strategies and stay composed amid unexpected circumstances. Ultimately, the role of coaches and mentors extends beyond physical training, as it is their teaching of mental toughness that allows athletes to reach their full potential both on and off the field.

Thank you for reading! That concludes the first article of The Athlete’s Guide to Preparation. As always, if you have any questions or comments, feel free to leave them in the comment section below. If you found this article useful or helpful and worthy of sharing, please share this article to anyone you think could find value in it.

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The Athlete’s Guide to Preparation—Article 2—Coming Next Week

This fourth and article is focused on directly training rotational power and how athlete’s can incorporate rotational power training into their weekly routines. In this article, we will cover the following topics:

• The components of rotational power and how each component can be trained

• The impacts of strength and mobility training

• Adapting your training to your specific goal/sport

• The importance of continuous progression, including ways to track your progress and stay healthy

Let’s get into it.

The Key Components of Rotational Power

The kinetic chain in rotational movements refers to the sequence of events and the interconnection of joints and muscles involved in generating and transferring force during rotational actions. A simple breakdown of the kinetic chain in rotational movements can be explained in three main phases:

1. Lower Body Initiation:

   • The kinetic chain begins with the lower body initiating the movement. In activities like golf swings, baseball pitches, or tennis serves, the lower body, particularly the hips and legs, plays a crucial role. The athlete generates force by rotating the hips, engaging the muscles in the legs, and pushing against the ground.

2. Core Engagement and Transfer:

   • As the lower body initiates the movement, the force is transferred through the core. The muscles of the core, including the abdominals, obliques, and lower back, engage to stabilize and transfer the energy generated by the lower body. This phase is vital for maintaining control and preventing energy loss during the transfer.

3. Upper Body and Limbs Follow-Through:

   • The energy transferred from the lower body through the core is then translated into the upper body and the limbs. In sports like golf or baseball, this involves the rotation of the torso, engagement of the shoulder muscles, and the release of the arms or the implement (e.g., golf club, baseball bat). The sequence continues with the shoulders, arms, and finally, the hands and the implement following through the rotational motion.

Understanding and optimizing this kinetic chain is essential for athletes looking to enhance their rotational power. Each phase is dependent on the effective engagement and coordination of the other phases, emphasizing the importance of a seamless and well-coordinated movement pattern. Training that targets mobility, strength, and power in these specific areas contributes to an efficient and powerful kinetic chain in rotational movements.

The Impacts of Strength and Mobility Training

First and foremost, I have gone into significant detail on the importance of both Strength and Mobility training in my previous two articles:

The Athlete's Guide

Rotational Power: Hypertrophy and Strength Training

Welcome to the second article of The Athlete's Guide to Rotational Power. This is the second of a multi-part series that will focus on rotational power, including what it is and how it is important i…

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2 years ago · 1 like · The Athlete's Guide

The Athlete's Guide

Rotational Power: The Role of Mobility

Welcome to the third article of The Athlete's Guide to Rotational Power. This is the third of a multi-part series that will focus on rotational power, including what it is and how it is important in …

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2 years ago · 1 like · The Athlete's Guide

In short, mobility and strength training play a major role in building rotational power in athletes. Mobility ensures that joints and muscles move freely through their full range of motion, allowing for efficient and fluid rotational movements. Without adequate mobility, athletes may experience restrictions, hindering the ability to generate power and increasing the risk of injury. Strength training complements mobility by providing the muscles with the necessary power and stability to execute forceful rotational actions. Strong, well-conditioned muscles, especially in the core, hips, and shoulders, contribute to a solid foundation for power generation and transfer through the kinetic chain. The combination of mobility and strength training optimizes the athlete's ability to perform dynamic, powerful rotations, enhancing overall athletic performance in sports that demand rotational power.

Adapting Your Training to YOU

The fact of the matter is, everyone’s goals are different, especially when it comes to what sport you are trying to develop power for. However, this does not necessarily mean that your training should differ significantly across the board. For example, a track athlete looking to improve his javelin throw is going to have very similar rotational power training to a football or baseball player looking to improve their arm strength.

The same goes with any movement pattern involved in rotational power. Whether it be a throw like I just mentioned or a swing of a racket, a club, a bat, or even your leg, most rotational power training is going to look the same.

Effective training mostly includes Plyometrics—jumps, bounds, explosive upper body pushes and pulls, medicine ball movements, and much, much more.

Medicine Ball Movements are dynamic exercises which are one of the most valuable tools for improving rotational power. Movements include throws, slams, twists, and more.

I will go more into details on the specifics of direct training, including exercises and programming, in the rotational power program being released later this week.

Balance and Stability work is another essential part of effective rotational power training. In most sport settings, adaptability is paramount. If an athlete is not able to adapt and adjust in the moment to the specific situation, they will not be able to effectively use the rotational power that they have built. Listed below are simple exercises for athletes to use to progress their balance and stability:

1. Single-Leg Balance:

   • Stand on one leg and lift the other knee to hip height.

   • Hold for 30 seconds to a minute.

   • Switch legs and repeat.

2. Medicine Ball Chops:

   • Stand with feet shoulder-width apart, holding a medicine ball.

   • Rotate your torso and lower the ball towards one hip.

   • Return to the starting position and repeat on the other side.

3. Plank Variations:

   • Standard plank: Hold a plank position with a straight back.

   • Side plank: Balance on one arm, keeping the body in a straight line.

   • Plank with leg lift: Lift one leg while maintaining the plank position.

4. Lateral Band Walks:

   • Place a resistance band around your ankles.

   • Take small steps to the side, maintaining tension in the band.

   • Repeat in both directions.

5. Single-Leg Deadlift:

   • Stand on one leg and hinge at the hips, lowering your torso while lifting the other leg behind you.

   • Keep your back straight and return to the starting position.

6. Dynamic Lunges:

   • Perform lunges with a forward or lateral motion to engage stability muscles.

   • Focus on maintaining balance throughout the movement.

7. Crossover Step-Ups:

   • Step onto a bench or platform with one foot, crossing the other leg behind.

   • Step down and repeat on the other side.

On top of this, maintaining actual sport training while increasing rotational power is essential. This will ensure that this increase in power is directly translating into your sport and that you are not negatively affecting your form while training these movements. Using tools like motion sensors or video analysis to provide feedback on technique is another great way for athletes to refine and optimize their rotational movements.

The Importance of Consistent and Continuous Progression

Consistent training not only strengthens the muscles involved in rotation but also improves coordination and optimizes your ability to actually perform the movements. This leads to improved muscle recruitment across the board, allowing athletes to generate more explosive rotational power while maintaining control and stability. The cumulative effects of regular training contribute to increased flexibility, reduced injury risk, and enhanced overall athletic performance in sports that demand a significant amount of rotational power.

A gradual progression in the intensity and complexity of exercises is essential for athletes training to improve their rotational power. Starting with foundational movements that target core stability, hip mobility, and basic rotational patterns establishes a solid base. As athletes adapt and build strength, the intensity can be increased by incorporating resistance, such as medicine balls, resistance bands, or weights, into rotational exercises. Progressing to more dynamic and complex movements, such as single-leg rotational exercises or multi-plane rotational drills, challenges the body to adapt to different planes of motion. It is crucial to emphasize proper form throughout the progression, ensuring that athletes maintain control and alignment during rotational movements. This gradual approach not only minimizes the risk of injury but also allows athletes to systematically develop the strength, coordination, and neuromuscular control necessary for generating explosive rotational power in their respective sports.

If Rotational Power training is something that you plan on adding into your routine, your main focus needs to be on balance within your training. Rotational power training should not replace strength or mobility training, but should instead enhance it.

Your routine should include both a significant warm-up routine as well as a recovery routine after strenuous work. Athletes, regardless of their discipline, can fortify their longevity and optimize their training outcomes by implementing comprehensive injury prevention strategies. This involves not only including proper warm-ups before exercise, but also targeted strength and flexibility exercises for recovery. Ensuring adequate rest and recovery periods is equally crucial in avoiding overuse injuries, on top of emphasizing proper technique and form.

Thank you for reading! That concludes the fourth and final article of The Athlete’s Guide to Rotational Power. As always, if you have any questions or comments, feel free to leave them in the comment section below. If you found this article useful or helpful and worthy of sharing, please share this article to anyone you think could find value in it.

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The Athlete’s Guide to In-Season Training—Article 1—Coming Next Week

This third article is focused on mobility and flexibility training and the role that it plays in developing rotational power and overall explosiveness. In this article, we will cover the following topics:

• The impact of mobility on rotational power

• The best ways to incorporate mobility training into your routine

• Addressing common mobility challenges

• The factors that influence mobility in regards to rotational power

• Specific exercises for all aspects of rotational power

Let’s get into it.

Mobility's Impact on Rotational Power

A comprehensive training program that incorporates mobility training is extremely important to the development of rotational power for athletes. While strength and power are critical components, optimal athletic performance, especially in sports requiring rotational movements, comes from the ability to move efficiently through a full range of motion. Mobility training addresses the flexibility and joint mobility necessary for executing dynamic twists, turns, and rotations efficiently and with precision and power. By improving the flexibility of key areas such as hips, thoracic spine, shoulders and ankles, athletes can achieve proper biomechanical alignment, reduce the risk of injuries, and promote the seamless transfer of force from ground to the lower body through the core to the upper body.

This style of comprehensive training ensures that gains in strength translate effectively into improved rotational power, enabling athletes to execute explosive movements with control, precision, and reduced likelihood of injuries. Ultimately, a well-rounded training regimen that includes mobility exercises complements the specific demands of rotational sports, unlocking the full potential of athletes in their pursuit of optimal performance.

Addressing Common Mobility Challenges

Athletes face several common mobility challenges when aiming to develop rotational power. One prevalent issue is limited range of motion in key areas such as the hips, thoracic spine, shoulders, and ankles. Tightness or stiffness in these regions can impede the fluidity of rotational movements, restricting the athlete's ability to achieve optimal positions and hindering the transfer of power through the kinetic chain. Additionally, muscle imbalances, often resulting from inadequate mobility, can lead to some muscles overcompensating for others, increasing the risk of injuries due to being in less natural positions.

Another challenge is the tendency for athletes to neglect specific mobility work in their training routines, focusing solely on strength and power exercises. Neglecting mobility can hinder the athlete's ability to fully make use of the strength and power gains from training, as restricted mobility may limit the effectiveness of dynamic and explosive rotational movements. Addressing these common mobility challenges through targeted exercises and a comprehensive mobility-focused training approach is essential for athletes looking to maximize their rotational power and overall athletic performance.

Specific Mobility Factors for Rotational Power + Exercises

Listed below are 10 exercises for each area of your body (hip, thoracic spine, shoulder, and ankle )that will help you improve your strength and mobility in each of those areas. I would recommend trying all of these exercises and finding 3 or 4 per group that you find feel the best for you, as everyone is different. I recommend doing these exercises for 20-30 seconds per side and repeating for 2-3 sets. You should try to hit each area (hip, thoracic spine, shoulder, and ankle) 3-5 times per week.

Hip mobility

Hip mobility and the ability to properly rotate your hips is the most important aspect of mobility when it comes to improving rotational power. Rotational power, at its root, comes from the hips and the ability to explosively rotate through your core. Below are the ten hip mobility exercises that I would recommend:

1. Hip Circles:

   1. Stand with feet shoulder-width apart.

   2. Circle the hips clockwise and then counterclockwise.

   3. Focus on smooth, controlled movements to warm up the hip joints.

2. Dynamic Leg Swings:

   1. Hold onto a stable surface for balance.

   2. Swing one leg forward and backward, then side to side.

   3. Perform both front-to-back and side-to-side swings for each leg.

3. Lateral Leg Raises:

   1. Lie on your side with legs straight.

   2. Lift the top leg toward the ceiling, then lower it back down.

   3. Repeat for the desired number of repetitions, then switch sides.

4. Hip Flexor Stretch:

   1. Kneel on one knee with the other foot in front, forming a 90-degree angle.

   2. Gently push the hips forward, feeling a stretch in the hip flexor.

   3. Hold for 20-30 seconds, then switch sides.

5. Pigeon Pose:

   1. Start in a plank position.

   2. Bring one knee forward toward the same-side hand, extending the other leg straight behind you.

   3. Sink into the stretch, feeling it in the hip of the bent leg.

   4. Hold for 20-30 seconds, then switch sides.

6. Butterfly Stretch:

   1. Sit with the soles of your feet together and knees bent outward.

   2. Hold your feet and gently press your knees toward the ground.

   3. Hold for 20-30 seconds, feeling the stretch in the hips.

7. Deep Squats:

   1. Stand with feet shoulder-width apart.

   2. Squat down as low as comfortable, keeping heels on the ground.

   3. Use your elbows to gently push the knees outward, promoting hip flexibility.

8. Fire Hydrants:

   1. Start on hands and knees.

   2. Lift one knee out to the side while keeping the hips level.

   3. Lower the knee back down and repeat on the other side.

9. Seated Hip Rotations:

   1. Sit on the ground with legs extended.

   2. Bend one knee and cross it over the other, placing the foot on the ground.

   3. Twist your upper body toward the bent knee, feeling a stretch in the hip.

   4. Hold for 20-30 seconds, then switch sides.

10. Kneeling Hip Flexor Stretch with Rotation:

    1. Kneel on one knee with the other foot in front.

    2. Reach both hands overhead and lean to the side, feeling a stretch in the hip.

    3. Hold for 20-30 seconds, then switch sides.

Thoracic spine mobility

The thoracic spine is naturally designed for rotational movement. Its joints allow for flexion, extension, lateral flexion, and crucially, rotation. This mobility is essential for athletes to execute dynamic and powerful rotational actions. Here are 10 thoracic spine mobility movements that I would recommend:

1. Cat-Cow Stretch:

   • Start on hands and knees in a tabletop position.

   • Inhale, arch the back, and lift the head (Cow).

   • Exhale, round the spine, and tuck the chin to the chest (Cat).

   • Repeat in a flowing motion for 10-15 repetitions.

2. Thread the Needle:

   • Begin in a tabletop position.

   • Reach one arm under the opposite arm, threading it through.

   • Rotate the upper body, opening the chest toward the ceiling.

   • Hold for a few seconds, then return to the starting position. Repeat on the other side.

3. Thoracic Extension Over Foam Roller:

   • Lie on your back with a foam roller placed horizontally under your upper back.

   • Support your head with your hands and gently arch backward over the foam roller.

   • Focus on extending the thoracic spine. Roll up and down to target different segments.

4. Child's Pose with Rotation:

   • Start in a kneeling position with arms extended forward on the floor.

   • Sit back on your heels, then rotate one arm under the other, reaching to the opposite side.

   • Hold for a few seconds and alternate sides.

5. Quadruped Thoracic Rotations:

   • Begin on hands and knees.

   • Place one hand behind your head and rotate your elbow toward the ceiling.

   • Return to the starting position and repeat on the other side.

6. Seated Thoracic Rotation:

   • Sit on the ground with your legs extended.

   • Cross one leg over the other and place the opposite elbow on the outside of the bent knee.

   • Rotate your upper body, looking over your shoulder. Hold for a few seconds and switch sides.

7. Foam Roller T-Spine Mobilization:

   • Lie on your back with a foam roller positioned vertically under your upper back.

   • Interlace your fingers behind your head and lift your hips off the ground.

   • Roll the foam roller up and down your upper back, targeting the thoracic spine.

8. Wall Angels:

   • Stand with your back against a wall.

   • Raise your arms overhead, keeping your elbows and wrists in contact with the wall.

   • Slide your arms down the wall and then back up, maintaining contact throughout the movement.

9. Rotational Child's Pose:

   • Begin in a tabletop position.

   • Sit back on your heels and reach one arm under the opposite arm, rotating the upper body.

   • Hold for a few seconds and repeat on the other side.

10. Thoracic Spine Foam Rolling:

    • Lie on your back with a foam roller positioned horizontally under your upper back.

    • Use your legs to gently roll the foam roller up and down the thoracic spine.

Shoulder mobility

Shoulder mobility is a critical factor in optimizing rotational movements for athletes. It not only contributes to the range of motion and precision necessary for these activities but also plays a pivotal role in energy transfer, stability, and injury prevention. Athletes who prioritize shoulder mobility in their training are better equipped to be stronger and stay healthier in sports that demand dynamic and powerful rotational movements. Listed below are 10 recommended shoulder mobility movements:

1. Arm Circles:

   • Stand with feet shoulder-width apart.

   • Extend arms to the sides and make small circular motions with your arms.

   • Gradually increase the size of the circles.

2. Shoulder Rolls:

   • Stand with feet shoulder-width apart.

   • Roll your shoulders backward in a circular motion.

   • Change direction and roll shoulders forward.

3. Wall Angels:

   • Stand with your back against a wall.

   • Raise your arms overhead, keeping your elbows, wrists, and back of the hands in contact with the wall.

   • Slide your arms down the wall and then back up.

4. Sleeper Stretch:

   • Lie on your side with the arm you want to stretch on the bottom.

   • Bend your bottom elbow to 90 degrees and place it on the ground.

   • Use your opposite hand to gently press down on your forearm, stretching the shoulder.

5. Cross-Body Arm Swings:

   • Stand with feet shoulder-width apart.

   • Swing one arm across your body while keeping it straight.

   • Use your opposite hand to gently pull the swinging arm closer to your chest.

6. Shoulder Dislocates with a Band:

   • Hold a resistance band with a wide grip in front of you.

   • Keeping your arms straight, lift the band overhead and then behind your back.

   • Reverse the motion, bringing the band back to the front.

7. Internal and External Rotation with a Band:

   • Attach a resistance band to a fixed point.

   • For internal rotation, stand sideways to the band, keeping your elbow close to your side.

   • For external rotation, stand facing the band and rotate your arm away from your body.

8. Rotator Cuff Exercises:

   • External Rotation:

     • Use a resistance band or cable machine.

     • Keep your elbow at a 90-degree angle and rotate your forearm away from your body.

   • Internal Rotation:

     • Same as external rotation, but rotate your forearm toward your body.

9. Thread the Needle Stretch:

   • Start in a tabletop position.

   • Thread one arm under the opposite arm, lowering the shoulder to the ground.

   • Hold for a few seconds, then switch sides.

10. Dynamic Shoulder Stretch:

    • Stand with feet shoulder-width apart.

    • Clasp your hands together and lift them overhead, stretching the shoulders.

    • Lower your hands behind your back and lift them again, repeating the dynamic motion.

Ankle mobility

Ankle mobility is integral to the successful execution of rotational movements for athletes. It affects foot placement, ground interaction, power transfer, and adaptability, all of which are crucial components for athletes engaged in sports that demand dynamic and powerful rotations. Athletes who prioritize ankle mobility in their training routines are better positioned to optimize their rotational power and enhance overall athletic performance. Listed are 10 ankle mobility exercises that I would recommend:

1. Ankle Circles:

   • Sit or stand with your feet slightly elevated.

   • Lift one foot off the ground and rotate the ankle in a circular motion.

   • Perform both clockwise and counterclockwise circles.

2. Toe Taps:

   • Sit on a chair with feet flat on the ground.

   • Lift your toes while keeping your heels on the ground.

   • Lower your toes back down and lift your heels.

3. Calf Raises:

   • Stand with feet hip-width apart.

   • Rise onto your toes, lifting your heels off the ground.

   • Lower your heels back down and repeat.

4. Dorsiflexion Stretch:

   • Kneel on one knee with the other foot in front.

   • Gently lean forward, keeping the heel of the back foot on the ground.

   • Feel the stretch in the ankle of the extended leg.

5. Plantar Flexor Stretch:

   • Stand facing a wall with hands placed against it.

   • Step one foot back and press the heel into the ground.

   • Lean forward, feeling the stretch in the ankle of the back foot.

6. Ankle Alphabet:

   • Sit on the ground or a chair.

   • Lift one foot off the ground and write the alphabet in the air with your toes.

   • Switch to the other foot.

7. Towel Scrunches:

   • Sit on a chair with a towel laid out on the floor in front of you.

   • Place one foot on the towel and use your toes to scrunch the towel toward you.

   • Repeat with the other foot.

8. Lateral Leg Swings:

   • Hold onto a stable surface for balance.

   • Swing one leg to the side and then across the body in a controlled manner.

   • Repeat with the other leg.

9. Calf Foam Rolling:

   • Sit on the ground with your legs extended.

   • Place a foam roller under your calves.

   • Roll the foam roller up and down the length of your calves to release tension.

10. Ankle Inversion and Eversion Exercises:

    • Sit on a chair with your feet flat on the ground.

    • Lift the inside edges of both feet while keeping the outside edges on the ground.

    • Then, lift the outside edges while keeping the inside edges on the ground.

Thank you for reading! That concludes the third article of The Athlete’s Guide to Rotational Power. As always, if you have any questions or comments, feel free to leave them in the comment section below. If you found this article useful or helpful and worthy of sharing, please share this article to anyone you think could find value in it.

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The Athlete’s Guide to Rotational Power—Article 4—Coming Next Week

The Athlete’s Guide to Rotational Power will conclude next week, followed by the release of The AthELITE Rotational Power Program. This program will be available exclusively for paid subscribers to the Athlete’s Guide.

This second article is focused on hypertrophy and strength training and the role that it plays in developing rotational power. In this article, we will cover the following topics: The roles of direct strength and direct hypertrophy training, how these training styles should be implemented into your personal training for rotational power, how to keep your training relevant to your goals, and some tips for effective training . Let’s get into it.

Direct Strength and Hypertrophy Training

Weight training for strength and hypertrophy plays a crucial role in enhancing rotational power for athletes, particularly those involved in sports that require explosive rotational movements such as baseball, golf, tennis, and any sport that requires throwing. Rotational power is essential in these sports for generating speed, force, and control during twisting or turning motions. Here are nine reasons why hypertrophy weight training is important for athletes aiming to improve rotational power:

1. Muscle Size and Strength: Hypertrophy training focuses on increasing muscle mass and overall muscle strength. Larger and stronger muscles contribute to more force production during rotational movements. This additional strength is beneficial in generating more power and torque through the rotational axis in whatever movement you are doing.

2. Improved Force Production: Hypertrophy and strength training helps athletes develop stronger muscle fibers, leading to increased force production. The ability to produce higher forces is critical for generating the necessary power during rotational movements, allowing athletes to transfer energy more efficiently.

3. Enhanced Joint Stability: Developing muscle mass through hypertrophy training contributes to increased joint stability. Proper stability is crucial for athletes engaged in rotational sports to maintain control and prevent injuries during rapid and forceful twists or turns.

4. Power Transfer: This style of training provides a foundation for power and energy transfer development. As muscle size and strength increase, athletes can subsequently focus on power-specific training, such as plyometrics and explosive exercises, to enhance their ability to transfer force quickly during rotational movements. While strength is crucial, it is not the sole factor in rotational power. Power is the ability to generate force quickly, and incorporating explosive movements, such as plyometrics and medicine ball throws, alongside strength training can further enhance an athlete's ability to generate rapid rotational power. We will get more into this in a future article.

5. Core Strength: Rotational power, at its root, comes from the core muscles, including the abdominals, obliques, and lower back. Strength training directly and indirectly targets these muscle groups, improving core stability and strength. A strong core is essential for transferring power from ground through the lower body to the upper body during rotational movements.

6. Injury Prevention: Building muscle mass through hypertrophy training helps protect joints and ligaments from excessive stress during rotational activities. This can reduce the risk of injuries such as sprains, strains, and tears, allowing you to train harder and more consistently and still perform at your best.

7. Improved Muscle Recruitment: Strength and hypertrophy training improve the recruitment of motor units throughout the body. These motor units are groups of muscle fibers controlled through neurological signals. This improved recruitment allows for more efficient muscle contractions, aiding in the generation of explosive power during rotational actions.

8. Adaptation to Sport-Specific Movements: Strength training exercises can be tailored to mimic the specific rotational movements required in a particular sport. This specificity helps athletes adapt their strength gains to the demands of their sport, translating into improved rotational power. While hypertrophy training is essential, it should be complemented with sport-specific exercises that mimic the rotational movements required in the athlete's particular sport. This ensures that the gained muscle mass and strength are translated effectively into improved performance. Again, we will address this more in a later article.

9. Prevention of Muscle Imbalances: Strength training helps address muscle imbalances by targeting various muscle groups. Balanced strength across the body is essential for proper biomechanics and reduces the risk of overuse injuries that can occur in rotational sports.

In summary, strength and hypertrophy weight training is a foundational element for athletes looking to enhance rotational power. It provides the necessary muscle size, strength, and stability required for effective force production during the dynamic and explosive movements associated with rotational sports. When combined with sport-specific training, hypertrophy training can significantly contribute to an athlete's overall performance and success in their sport.

Tips for Effective Training

Let’s get into some tips for maximizing the effectiveness of your strength and hypertrophy training.

Firstly, Rest Time. The amount of rest that someone should get in between hard sets of weight training is unnecessarily controversial. Although it will differ between exercises depending on the stress that the exercise puts on you, your rest should be between 2-5 minutes between each hard set. Your rest should give you enough time to be able to fully push yourself for your next set without being excessive and wasting time. Obviously, low-stress exercises like bicep curls will likely require less rest time than a major compound movement like a barbell squat.

Programming Structure is another major element of effective training. This simply means the order in which you do your weightlifting exercises. When training for maximal performance gains, your workout should always start with your heaviest compound movement. For a leg day, this will likely be something like a heavy barbell squat. You should start your workouts with the heaviest movements so that you are less fatigued and able to push as much weight as you possibly can.

Another important aspect of effective training is Tempo. In order to ensure that you are stressing the muscles that you are intending to target, controlling the movement is essential to effective weightlifting. Not only will this allow you to target specific muscle groups better, but it will drastically reduce injury risk as well. Tempo will change depending on each specific exercise, but control over the movement should always be present when lifting weights.

In a later article we will get into training frequency and how your training days should be organized.

Keeping Your Training Relevant

Exercise relevance is crucial for developing effective training routines for athletes. Relevant, effective exercise selection ensures that the exercises chosen align with the specific demands and movements of their sport. Exercise relevance, also known as specificity, is essential for optimizing the transfer of strength gains to improved athletic performance.

One major aspect of training relevance that I previously addressed but would like to expand upon is Single-arm/Single-leg Unilateral Training

Unilateral training is extremely important for athletes seeking to improve rotational power. The core of rotational power lies in the ability to generate force efficiently through a coordinated movement in sequence, and unilateral exercises play a pivotal role in developing this aspect of athleticism. By isolating one limb at a time, athletes engage stabilizing muscles, promoting better balance, coordination, and overall strength. This, in turn, translates to improved muscular control which is crucial for executing explosive rotational movements.

Single-leg exercises, such as lunges or step-ups, demand a heightened level of core stability, forcing athletes to engage their trunk muscles to resist rotation and maintain proper alignment. Similarly, single-arm exercises enhance upper body strength and rotational force production. The asymmetrical nature of these exercises mirrors real-world sports scenarios, where athletes often generate power from a single limb or side during dynamic movements like swinging a bat, club, or racket or throwing a ball. Incorporating single-leg and single-arm training into a comprehensive strength and conditioning program not only helps to prevent muscle imbalances, but also enhances overall athleticism by building a solid foundation of strength and stability, ultimately contributing to superior rotational power and sports performance.

Thank you for reading! That concludes the second article of The Athlete’s Guide to Rotational Power. As always, if you have any questions or comments, feel free to leave them in the comment section below. If you found this article useful or helpful and worthy of sharing, please share this article to anyone you think could find value in it.

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The Athlete’s Guide to Rotational Power—Article 3—Coming Next Week

The Athlete’s Guide to Rotational Power will conclude with two more episodes, which will be followed by the release of The AthELITE Rotational Power Program. This program will be available exclusively for paid subscribers to the Athlete’s Guide.

This first article is focused on the fundamentals of the concept of rotational power. In this article, we will cover the following topics: What rotational power is and when it is used, various training aspects of explosiveness and rotational power, and the role of nutrition and recovery. Let’s get into it.

What is it and When is it used?

Firstly, let’s define exactly what rotational power is in the context of athletic performance. Rotational power is the ability to generate and effectively use force while rotating your body. This type of power is crucial in sports and activities that involve twisting or turning movements, which is involved in nearly every sport.

Rotational power is a combination of strength, flexibility, and coordination, particularly in the muscles and joints associated with rotational movements. Athletes who excel in rotational power can generate a significant amount of force as they rotate their body, allowing them to perform dynamic actions.

The athletic movements that involve Rotational Power include:

Swinging: The majority of strength in swinging movements such as those used in baseball, golf, lacrosse, hockey, volleyball, or even swinging your leg to kick a soccer ball or football comes from rotational power. Swinging movements are a combination of many components of the body working together to create one fluid motion. Effective, efficient, and powerful swings come from building the necessary rotational power through strength, coordination, and flexibility.

Throwing: Throwing motions are extremely similar to swinging movements in regards to the mechanics of the movement. A throw is essentially a swing with a release, meaning that rotational power is, again, extremely important. Throwing motions that would fall under rotational power are movements such as throwing a baseball, a football, a shotput, or any other throwing movement. Deceleration is another major aspect of developing safe, effective power in rotational movement.

Directional Movement: Any movement that involves a shift in direction will also involve rotational power. Examples of these movements include but are not limited to: crossing over into a sprint, changing directions to go get a volleyball, or taking a first step towards a soccer ball or a fly ball in baseball. Any movement that involves a change of direction will be influenced by rotational power. Being able to generate force through the ground in a movement where your body is rotating is crucial to success in any sport that this movement is involved in.

Training Aspects

There are 3 main training aspects that I will be focusing on throughout this series, each of them providing their own way of improving your ability to generate force through rotation. Each of them has completely separate training from the other, but if any one of them is neglected it will take away from the effectiveness of the other two. Throughout this series, I will go into much more detail on each of these, but here I will provide a basic overview on the uses and importance of each of the three aspects.

The first and most important way to train your rotational power as an athlete is direct training. This simply means focusing on training the specific movement of rotation. Without direct training, you will not be able to translate the strength that you build through hypertrophy (weightlifting) training into your actual sport. Effective direct training involves not only acceleration but also deceleration, something that we will be going into much more detail on later in this series.

That leads into the second aspect of effectively building rotational power, which is hypertrophy and strength training. The importance of simply putting on muscle and getting stronger is often overlooked, as too much of the focus is put onto direct training. The truth is, building strength and muscle through weight training is the foundation of all explosive strength. Without that base of muscle, you will not be able to develop sport-specific movements nearly as effectively.

The third and final aspect of rotational power training is mobility, which is another neglected aspect by many athletes and coaches. Building strength is great, but if your mobility is lacking and you do not have the ability to get into positions for your body to use that strength, you are taking away from your body’s ability to produce power.

Nutrition and Recovery

Like anything else, in order to progress in the most effective way it is essential to lock in not only on your training but also on what you eat and how you allow your body to recover.

Firstly, Nutrition. Now, depending on your goals, one person’s food intake could look significantly different than another. The main factor that would influence this is whether you are trying to maintain your bodyweight or to put on or lose weight. However, no matter what that goal is, there are a few key parts about your food intake that should stay the same.

• You should be eating 1 gram of protein per pound of your body weight daily.

• You should be drinking at least 2-3 liters of water daily.

• You should be eating a clean source of carbohydrates both before and after your workouts.

The last one is not exactly traditional advice, but here is why it is so important for athletes trying to build power. Rotational power training is not a replacement for strength training but rather it is a compliment, meaning that both should be done on the same schedule, and likely sometimes on the same day. In order to maximize performance, your body needs the fuel to be able to push yourself. When you do a workout and stress your muscles, it depletes your body of glycogen, which is a form of glucose that fuels your muscles and allows them to work in the most effective way that they can. Eating carbohydrates will before your workout will ensure that your body has the necessary fuel to push yourself, then eating carbs after a workout will replenish the glycogen that you lost during the workout and allow you to be properly fueled for your next training session.

The next important part of recovery is Sleep. Allowing your body adequate time to rest, recover, and grow is essential to keeping your body healthy and ready to safely push yourself in your next training session. Your body uses this rest to rebuild broken down muscle, and the more you allow your body to rebuild, the stronger and more powerful your muscle will be. For a high-performance athlete, 8-9 hours should be the minimum.

The last aspect of proper recovery is blood flow through Active Recovery. When you are pushing your body to the limit through your training, your body will get tired and sore, that is just a simple fact. This is where you take advantage of rest days, or as I like to call them “Active Recovery Days”. These days should be focused on getting blood flow to tired and sore muscle groups. This can be done through band work, mobility work, or forms of low-intensity cardio such as walking or light biking. Keeping your body active and moving is essential to proper recovery. Your body will get plenty of sedentary time while you are sleeping, so rest days should not just be you sitting around on a couch all day.

Thank you for reading! That concludes the first article of The Athlete’s Guide to Rotational Power. As always, if you have any questions or comments, feel free to leave them in the comment section below. If you found this article useful or helpful and worthy of sharing, please share this article to anyone you think could find value in it.

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The Athlete’s Guide to Rotational Power—Article 2—Coming Next Week

This fourth and final section is focused on keys to having a successful bulking phase, addressing Proper recovery, Finding what works for you, Consistency, Meal Prep, and Accountability. Let’s get into it.

Proper Recovery

While eating extra calories will already be enough to help your body recover from workouts better, there are a few other key factors that will help you to optimize the results that you get from your bulking phase.

Firstly, Sleep. I know that this is one you have heard before and hear constantly, but honestly, that’s because of how important it is. Allowing your body time to truly rest, recover, and grow will do more for you than any other recovery method. Your body uses this rest to rebuild broken down muscle, and the more you allow your body to rebuild, the stronger and more powerful your muscle will be. For a high-performance athlete, 8-9 hours should be the minimum.

Secondly, Active Recovery. Adequate blood flow is essential to healthy, fully recovered muscles. Just because you have an “off-day” scheduled in your training absolutely does not mean that you should just sit around all day. I prefer to call off-days “Active Recovery Days”. These days should be focused on getting blood flow to tired and sore muscle groups. This can be done through band-work, mobility-work, or forms of low-intensity cardio such as walking or light biking. Keeping your body active and moving is essential to proper recovery. Your body will get plenty of sedentary time while you are sleeping.

Finding what works for you

One of the biggest keys to success, not just in this scenario but all throughout life, is finding what works for you. You are your own specific person… There is no one that is exactly like you. There is no one-size-fits-all when it comes to success. What works for some people very well might not work for you at all, and what hasn’t worked for others might just be the thing that leads you to success.

For this reason, you MUST go into a bulking phase with an open mind, and be willing to try and to fail. For example, we previously talked about the GOMAD method of bulking, where you drink a gallon of milk a day. All it takes is one day of you trying this before you can determine whether it is sustainable or not, but you would never know unless you try. Other methods you could try are:

• Weight Gainer Shakes

• Increased Meal Size

• Increased Meal Frequency

No matter what you do, as long as you are training hard, eating in a caloric surplus, and eating enough protein, you will put on muscle and grow.

Consistency

The most common reason that people fail when they are attempting to put on size is a lack of commitment and consistency. It’s relatively easy to have a few days where you have a couple extra meals or have a massive protein shake and reach a caloric surplus, but in order to have success, your effort needs to be consistent over an extended period of time.

A few good days followed by a few bad days simply brings you back to square one, causing you to feel discouraged and lose motivation. If you haven’t already, go read the first article of this series (and the other two as well. In the first article, I address how having a system of goals will help you to stay consistent, motivated, and on track.

If you are someone who struggles to put on weight, it is going to take a full, 100% commitment if you want to see any success. Every single bit matters. Every time you make a conscious effort to get another meal down or drink another shake will add up over time and you will get results.

Meal Prep

One major key to success in a bulking phase that I have not yet addressed in this series is Batch Meal Prep.

Batch meal prep is, essentially, cooking up a large portion of food at the beginning of the week for you to split into equal parts to eat throughout the week.

One of the most common struggles that young athletes have when they are trying to put on weight and eat more often is the middle school/high school class schedule. Being in school for 7-8 hours straight with only one designated time to eat can absolutely be a struggle.

However, there are ways to maximize the time that you do have, and to ensure that you are getting enough calories in. One of the most effective ways that I have found is batch meal prepping. All it takes is a combination of a protein source and a carb source, along with any sauce of your choice, and you are set. Here are some potential options to combine:

Protein Source:

• Chicken

• Beef/Steak

• Pork

• Seafood

Carb Source:

• Rice

• Potatoes

• Pasta

• Bread

• Tortillas

Your options are not limited to these, but these are what I would primarily recommend. Any combination that you find that you like and that you can eat on a consistent basis is great, whether that be quesadillas, chicken and rice, or anything in between.

Now, if you want to take it a step further, any day that you have a practice, game, or some extracurricular activity after school that will cause you to stay later, have another meal ready for right after school so that you do not go too long without eating.

That secondary meal does not necessarily need to be as large of a meal as the lunch meal, but it is essential to your success that you at least have some calories in that time, whether it be a meal prepped meal, a sandwich, or even a protein bar.

Another great option is to prepare a bunch of peanut butter or PB&J sandwiches before the week that you have on hand whenever you need them. This could save you from missing a meal if you are in a rush, as you could just grab a sandwich or two on your way out to ensure that you are getting your calories in.

Now, obviously, meal prep is not exclusive to kids in school. Batch meal prepping can be extremely useful for long days where you do not know for certain that you will be able to get enough calories in. Consistently hitting your calorie goal and not missing days will be the most important factor in your success.

Accountability

Now the last topic I will address here is accountability. In a previous article I addressed the importance of accountability, but I want to reiterate it here because it can be an absolute game changer for many people.

Essentially, what you need to do is find people who will support you and keep you on track. This could be family members or coaches, but ideally it is a teammate or someone with similar goals. The reason that you want to find someone with similar goals is that you want to be able to push each other. It is much easier to listen to and follow what someone else is saying if you know they are going through the same thing that you are.

Being able to talk with someone daily to recap the day and what you ate as well as talking about changes you need to make in order to reach your goal is something that gets overlooked by many people. This could just be the difference in whether or not you reach your goals.

Thank you for reading! That concludes the fourth and final article of The Athlete’s Guide to Bulking. As always, if you have any questions or comments, feel free to leave them in the comment section below. If you found this article useful or helpful and worthy of sharing, please share this article to anyone you think could find value in it.

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The Athlete’s Guide to Rotational Power—Article 1—Coming Next Week

This third section is focused on adapting and optimizing your training while you are in a bulking phase. Putting on size is the best time to put on strength—My purpose here is to show you the best possible way to get the most out of your strength training. Let’s get into it.

First and foremost, Should your training look any different during a bulk?

The truth is, no. Whether you are maintaining your weight, cutting, or bulking, there should be no substantial difference in the style or intensity of your training. A common misconception is that training styles, rep ranges, and overall intensity should be different based on how much you are eating. You should always be following the training style that works best for you, your sport, and your goals—no matter what your calorie intake looks like.

That being said, your training intensity should be at a maximum during a bulk, and that is for 2 main reasons—You will have 1) More Energy, and 2) Better Recovery.

The increase in calories, especially of carbohydrates, will essentially “fill your muscles” with more water and glycogen, something that will allow them to have more endurance and exert more force. For this reason, you should be able to make the most strength, speed, and explosiveness gains while in a bulking phase. The added calories and the increase in protein will also allow your body to recover more effectively from intense workouts. This is yet another reason to ensure that you are pushing your training to the absolute limit.

Now, in order to ensure that you are effectively pushing yourself in a way that is conducive to making progress, one of the most important parts of a successful bulking phase for an athlete is having a Structured Training Program.

One of the worst things that you can do for yourself is show up to the weight room or the training field without a PLAN.

Why put all of this effort into eating more and training hard if you are not going to maximize the effectiveness of your training. Having a program or a coach to guide you and to inform you of exactly what you need to do is essential to success.

Now, that being said, you have to be able to find a balance between training “perfectly”, and just getting your training done well.

So often I see people who are afraid to push themselves during weightlifting because they want to do what is “optimal”, or because they had to hit a certain rep range for their program. The point that they are missing is, what is “optimal” for them is getting as strong, fast, and explosive as they possibly can be, and I guarantee you this won’t be done by not pushing yourself to the absolute limit.

My point here is, don’t let a program be the end-all be-all. If you feel like you can push yourself harder, don’t be afraid to get those few extra reps or add those few extra pounds. On top of that, Rather than trying to find the “perfect” exercise, find the exercise that you can push yourself the hardest on. Without proper intensity, you will ALWAYS be leaving progress on the table.

Continuing our focus on effective training, let’s get into another crucial part of ensuring that you are maximizing your gains, which is Tracking your Progress.

One of your main goals with your training should be to Eliminate Guesswork. The two best ways to do this are through having a training program and tracking your lifts (or times for timed movements).

How will you know if you are making improvements if you are not tracking what you are doing? Do you really want to go into the gym every time and just try to remember or guess what weight you did last time? Absolutely not.

Luckily for you, this can be as simple as writing it down in a notebook or tracking it through an app on your phone.

Any app that works for you is great, but one app that I recommend specifically for athletes is MyLiftLog.

I recommend this app particularly to athletes because it allows you to create and track any exercise that you do, and with all of the unique, sport-specific exercises that you do as an athlete, having somewhere to track your progress on those exercises is essential to success. If you are interested in using the MyLiftLog app you can register for free through my link here:

https://myliftlog.app/register?referrer=z

There is no better way to ensure that you are making progress than beating the previous number week-by-week. Now, obviously, progress will not always be the exact same every week, but the best way to make sure that you are making that progress is seeing that number in your log book improve.

Not seeing progress in the log book? That’s a sign that a change needs to be made, whether that be adding more training volume, increasing the intensity of your exercises, or simply eating more food.

Another upside of bulking and getting stronger is the ability that it gives you to improve your Sport-Specific Training.

It is Crucial that while you are putting on muscle you are not neglecting training specifically for your sport. That includes rotational power, sprinting, jumping, or even things like swinging a baseball bat or shooting a basketball.

For me personally, over the past Summer and Fall I committed to a major bulk. I am a baseball player, and my primary goal with this bulk was to increase my exit velocity (how hard the ball comes off your bat) and my throwing velocity. I successfully on 16 pounds in the last year going from 199-215 (I’m 6’1). Through putting on that weight I have:

• Maintained my 60 yard dash time (6.8 seconds)

• Maintained my vertical jump numbers

• Hit a new max sprint speed

• Added significant weight to every single lift

And my two most significant changes—which was the goal of the bulk

• Hit a new max exit velocity of 106mph and am consistently in the 100-105mph zone (my previous max was 101mph)

• Gotten my max throwing velocity up to 96mph from 89mph

My point here is, Bulking Works. It’s all about how you go about it.

Just “eating more food” is not gonna cut it. There needs to be a focused effort from you in every aspect of your life—from your eating to your sport to your training.

To wrap things up, I will leave you with one final point: Do not neglect movement because you are trying to put on weight.

An extremely common misconception is, if you are trying to put on weight you should just sit around when you’re not training so that your body doesn’t burn any extra calories. The truth is, this is counterproductive. Keeping your body stagnant throughout the day through a lack of movement will keep your body in a state of rest. When your body is in a state of rest, you are far less likely to become hungry, which leads to you eating less and not putting on the weight that you are aiming for.

Move more. Eat more. Feel better. Be successful.

Thank you for reading! That concludes the third article of The Athlete’s Guide to Bulking. If you found this article useful or helpful and worthy of sharing, please share this article to anyone you think could find value in it.

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The Athlete’s Guide to Bulking—Article 3—Coming Next Week

This second part is focused on strategies for adding the calories into your diet that you will need in order to be in a caloric surplus. These strategies will be primarily focused on people who struggle to eat enough to put on weight. Let’s get into it.

Firstly, we’ll talk about being in A Caloric Surplus

What is it? What does it mean for you?

Being in a caloric surplus simply means that you are consuming more calories than you are burning. The result of this? Weight gain.

Feel like you’re eating more calories than you’re burning but you’re still not gaining weight? Hate to break it to you… You’re not in a caloric surplus and you need more food.

The good news? That’s what I’m here for. Let’s get into some strategies for adding those extra calories that you need.

First and foremost, you need to find what works for you.

Everyone is different. There is no one correct way to add calories, otherwise everyone would just do it. However, there are certain methods that can absolutely help—the key is finding one that works for you.

For some, a bulking strategy like GOMAD (Gallon of Milk a Day) could be a great first option. I have seen this work wonders for many different people, and it all comes down to how your body responds to it and if you can get that milk down without messing up your gut. Obviously, if you are even slightly lactose intolerant this is out of the question.

On occasion, simply increasing food volume will work. The main problem with this is that if it were as simple as just “eating more food” everyone would do it. However, there are some strategies for increasing food volume that you might find work for you.

Eat Early and Eat Often.

In a bulking phase, skipping breakfast is a major no-no. Often, the longer you wait to eat in the morning, the less your body is going to get going, causing your hunger to be curbed for the rest of the day. Eating within an hour of waking up is a major key to success.

A strategy for eating more often (and why it works) looks like this:

• Rather than eating a 1,000 calorie meal once every 4 hours, eat a 750 calorie meal every 2 hours. If this works for you, that 750 calorie meal will fill you up less than the 1,000 calorie meal, allowing you to eat again sooner, meaning you will get 1,500 total calories in in the course of 4 hours rather than the 1,000 calories from only eating one meal.

Obviously the numbers do not have to be exactly like that, but you get the basic idea.

As much as possible, avoid going more than 3-4 hours throughout the day without eating, and eat within one hour of going to sleep and within one hour of waking up.

Next, let’s get into What you should be eating.

If you are someone who struggles to put on weight, calories come before anything else. Stop worrying about if what you are eating is “clean” enough and just get eating.

Now, obviously, there needs to be a balance. It is crucial that you get enough Quality Protein in throughout the day. What is quality protein? Refer to the charts below:

An important thing to keep in mind is that these charts should only be used as a basic guide. They are not perfect but they do allow you to see which protein sources are higher quality and what can be digested and absorbed properly by the body.

Your goal should be to get at least get 1 quality protein source in per meal.

Now, when it comes to carbs and fats you can be much less picky. Carbs are your fuel, use them that way. Loading up on carbs before and after lifts is a great way to increase both performance and recovery. Carbs are energy.

In a bulking context, carbs and fats are also where you are going to get most of your calories. Unlike protein, where you get your carbs and fats from is significantly less important. Here is a quick list of quality foods that are good sources of carbs and fats:

• Nuts + Seeds

• Peanut butter (or any nut butter)

• Dried Fruits

• Whole milk yogurt

• Full-fat cottage cheese

• Full-fat cheese (e.g., cheddar, mozzarella)

• Cream cheese

• Olive oil

• Coconut oil

• Avocado oil

• Butter

• Heavy cream

• Oats

• Pasta

• Bread

• Sweet potatoes

• Potatoes

Keep in mind this is not an extensive list, and you definitely don’t need to eat everything on this list. Foods such as these paired with a quality protein are a good base to build your bulking diet around, then anything else you need to get to your calories for the day is fair game.

I talked a bit earlier about GOMAD, but let’s get into Liquid Calories even more.

For many people, learning how to properly utilize liquid calories is a game-changer in the bulking process. The reason for this is it is much easier to get a lot of calories down without filling yourself up as much. Some examples of calorie-dense liquid calorie options are:

• Whole Milk

• Whole Chocolate Milk

• Fruit Juices

• Milkshakes

Something that I have seen be an extremely reliable method for many people needing to put on size is making a large protein shake, combining anything from milk, protein powder, weight gainer powder, peanut butter or any nut butter, and even ice cream.

The goal with these shakes is to get down as many calories as you possibly can without making yourself sick.

Now you have some strategies for getting more calories into your diet… How do you know if its working?

You have to consistently be tracking progress, the best way to do this is weighing yourself when you first wake up every morning. Don’t see changes being made? You’re not getting enough calories in. It’s as simple as that.

The last thing that I will leave you with is this: Find people to hold you accountable.

Whether that be teammates, family members, or even an online community like this one, having someone on your side who is holding you accountable can be a game-changer.

That concludes the second article of The Athlete’s Guide to Bulking. If you found this article useful and worthy of sharing, please share this article to anyone you think could find value in it.

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The Athlete’s Guide to Bulking—Article 3—Coming Next Week