Use the Gym to be a Better Athlete

With spring upon us, and a new season of sports beginning, you might be wondering what you can do in the gym to up your game.  While different sports have different strength and conditioning requirements, there are a few simple principles you can apply to your training routine that might just translate into better performance no matter what your sport.

Get stronger

Perhaps the easiest way to positively impact the amount of physical work you can do is to apply more force — in other words, become stronger.  If your sport demands a certain degree of strength, focus your efforts simply on adding weight to the bar in the gym (provided you can do so with good technique and without pain).  Emphasize compound exercises — squats, deadlifts, bench presses, chin-ups, etc. — and you’ll soon see results.

Don’t waste time on non-essentials

This goes hand-in-hand with getting stronger.  If your time in the gym is limited — and for most of us, it is — curls, triceps extensions, and other isolation exercises aren’t going to help you much when you aren’t strong on the important compound movements.  Isolation exercises can keep you in the gym too long and interfere with recovery for more important things — such as practices and games.

Eat something in the post-training window

If strength or muscle mass are important to your sport, the post-workout period is not the time to skimp on calories.  Nothing can thwart your strength gains as quickly as not supplying your body with a post-workout shake and a solid meal with adequate protein an hour later.  And don’t drink coffee immediately after you train — caffeine elevates cortisol levels, which you want to bring down as quickly as possible after a workout.

Be more athletic

Let’s face it, for most sports, it’s not enough simply to be strong — you have to be able to apply force quickly.  Cut back on repetitive motion cardio and focus your energy systems work on activities such as sprinting, strongman-type circuits, mobility work, explosive movements (e.g., burpees), and medicine ball circuits.  You’ll see improvements in your ability to react quickly, jump, accelerate, change directions, and, most importantly, you’ll feel more athletic.

Train with a partner

Good training partners can make a huge difference to your progress in the gym and in your sport.  They pick you up when you’re dragging, help you move more quickly between sets and exercises, provide spots and handoffs, and create a supportive training atmosphere.  But there are other kinds of training partners, too:  massage, physical, and other kinds of therapists; trainers, coaches, and yoga instructors — these are all professionals who can provide you with specific complementary therapeutic and programming needs to help keep you healthy and balanced throughout the playing season. 

Make the most of your time in the gym, and put all that hard work to good use in becoming a better athlete.

With thanks to Eric Cressey