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In whatever sport you’ll play getting stronger is a key to be competitive and to get better. Here is a list for four exercises that will become the base for your strength gains.

1. The One Arm Cable Row 

The one arm cable row is important for an athlete because it will target the bicep, back, obliques, and your core. The core is essential to being athletic and being explosive because it is a huge muscle that attaches to many other muscles. In practicality with sports, the core lets you maintain balance to keep upright, and helps aid in your push and pull movements. The one arm cable row is an exercise that keeps you in an athletic position and helps with your grip strength, and posture.

Rep Range: 3 sets, 8-10 reps per arm, 2 minute rest between each set

 

2. Sled Push

The sled push is important for an athlete because it teaches pure explosion and incorporates almost the entire body. The sled push targets your quads, glutes, hamstrings, calves, chest, arms, and core. What’s important about the sled push is that it puts you into the athletic stance already and then from there it will teach mechanics of running and is excellent for conditioning.

Rep Range: 6-8 (40 yards) sets, 7-12 second sprint

 

3. Medicine Ball Toss

The medicine ball toss, or the med. ball toss is one of my personal favorites. The med. ball toss is a beast of an exercise that targets your quads, glutes, shoulder, and triceps. This exercise is great for lower body power and puts you into the position to propel your knees, hips, and ankles upward.

Rep Range: 4-5 sets, 8 throws, 90 seconds rest between sets

 

4. Burpees

The burpee will target your quads, glutes, hamstrings, chest, shoulders, triceps, and core. The reason I chose this exercise is because it can be done anywhere and you don’t need any equipment to do it. It incorporates many muscle groups and the resistance from your body weight will aid in the strength building from this exercise. This is a very explosive exercise so it is great for your strength and should be incorporated into your routine.

Rep Range: 5 sets, 15 reps, with 90 seconds between sets