Training question

[Burke]

Hey guys

I would really appreciate some insight. If you were limited on time and had to pick say 5 lifting movements that would improve your performance on the field - what would they be? I am setting up an outdoor platform in my backyard, I have equipment - olympic weights and squat rack and some other stuff but no garage or basement and I hate going to the gym so when I can I will workout outside.

Thanks for any insight...
Gene Burke

[Mike Wills]

For in-season I like Romanian deadlifts, jump shrugs, push presses, 1/2 squat jumps, and step ups. Throw in some rotational core work and you don't need a whole lot more.

[Rich McClain]

For in-season I like Romanian deadlifts, jump shrugs, push presses, 1/2 squat jumps, and step ups. Throw in some rotational core work and you don't need a whole lot more.

I agree with Mike on the deadlifts, jump shrugs, but I add snatch Hipulls, upright rows, squats and definitely the rotational core. I'm sure Mike will agree, focus on your weak areas which are different for everyone.

[Burke]

Thanks for the quick feedback and the input !!! quick question - with the jump shrugs I would think that would put allot of pressure on the spine when you land...how do you get around that??/

[Mike Wills]

Absorb with bent knees, hips, and ankles...don't ever lock them upon landing and use the lower body system like a pneumatic shock absorber and not like a hard stop. I would also add high pulls to my list...not upright row...but from the floor high pulls using the whole system to elevate the bar.

[Rich McClain]

I use a hex bar with 18" stands so the weight is caught by the stands making it next to no negative force against the spine.

[Mike Wills]

Ryan Vierra just drops the bar at the top of the shrug...down onto boxes that are maybe 12"???

[chirolifter]

Snatch
Clean & Jerk
Pulls
Squats
Presses

My top 5

[Burke]

Hi Gene

By pulls do you mean deadlifts???

Thanks !!!!!!
GB

[chirolifter]

NO. By pulls I mean clean or snatch grip shrug pull or high pull. These moves are done very explosively and with alot lighter weight then deadlifts. Deadlifts are great for developing absolute strength, not explosive strength.

[Burke]

Thanks Gene and for the follow up email as well.........