Strength + Power

Strength & power serve as the base of any athlete’s training program. What follows are the ‘8 Categories of Movement’ that will be essential to piece together a functional strength training program for athletes.

8 Categories of Movement


A strong and functional torso is vital to producing movement.  If the torso is strong and functional then the force applied against the ground will be transferred to the upper body and will not dissipate.  Additionally, a comprehensive torso program will help decrease the risk of injury.

When planning a torso program follow these general rules of progression:
1) General to specific
2) Floor to standing
3) Slow to fast
4) Body weight to weighted exercises

Torso is broken down into 9 categories. Each category should receive equal amounts of attention.


Power = (Force)(Distance)/(Time) Therefore the more force we can apply against the ground in a shorter amount of time the more powerful the athlete will become. Power is developed by training explosively and always seeking to move the weight or our body as fast as possible.

Power movements can be broken down into three groups:
– Plyometrics
– Lifts
– Throws

Lower Body Hip Extension

The most powerful muscles of the body are found in this category. A strong posterior chain (low back, glutes & hamstring) is vital to being a strong and powerful athlete.

Lower Body Push

This is a critical category for athletic development. Vertical force and power production is the key to running fast. Making sure that there is a good balance of single-leg and double-leg exercises is also important.

Upper Body Vertical Push

Having a strong shoulder girdle will help protect against injury by increasing the stability of the shoulder capsule.

Upper Body Vertical Pull

In order for the body to be balanced and protect against injury this category needs to receive extra attention. Having enough strength to move your own body makes the pull-up the most important exercise in this category.

Upper Body Horizontal Push

Generally an over focused area of strength training but none-the-less still important. Being sure to balance single arm movement as well as double arm movements is key to protecting the shoulder.

Upper Body Horizontal Pull

Due to the fact that athletes tend to over focus on horizontal pushing and that most of our daily activities are in front of us makes this category critical. Over emphasizing movements in this category is a good recommendation to follow.