Amateur athletes and lower body strength training

-- Welcome to my first blog. This will be weekly personal ramblings and insights with regards to anything to do with the fitness industry/powerlifting/strength and conditioning based on real world facts and examples. --

It amazes me the amount of new members who come to PTC Sydney and play in football competitions yet do not strength train legs. Assessments would be done by our coaches on these amateur athletes prior to joining the gym and their squats numbers would be a smidgeon higher than their bench press.

I don’t know about you but those numbers for say, a second rower on rugby team seems pretty odd. Common sense would have u thinking that they use a lot of their leg strength on the field NOT the chest so their lower body figures would be much stronger.

Andrew who plays second row for the local Magpies club recently had his assessment. I assessed his quarter squats and identified there were signs of an old injury in his left leg he had an issue activating the left hamstring.

When asked, he revealed a grade 2 tear on his left hamstring and reoccurring injuries with it from last year which have since healed. He was not getting anywhere in terms of speed and power on the field. With a 90kg bench and 80kg squat it wasn’t a surprise why he had this issue. Weak hamstring injuries are a common occurrence in the sport of football or any where explosive running is associated.

Want to become a better player overall? Deep Squats and plenty of it.
An example of this would be Kevin who approached PTC Sydney around 9 months ago for some proper Strength and Conditioning Training under our Athlete Development Program. His goal was to be the best in the league or make the top 10. He was squatting around 90kg at a bodyweight of 73kg, height 178cm.

Currently he reps out deep squats of 150kg with a 1rm of 170kg. Recently at the Australian Gridiron pre-season combine he came second in the 35 yard dash and vertical jump only behind another player who trains in the same manner.

Power is generated from the ground up as you run towards or away from your opponent. If you cannot utilize this then you are selling yourself short from becoming a better athlete.

PTC Sydney S&C Coach

John Sheridan1 Comment