Athletic-focused training transforms sport performance by building the foundational compound strength for all athletic movement, posterior chain power for sprinting and jumping, unilateral capacity matching sport mechanics, explosive power for high-velocity demands, rotational power for throwing/swinging/kicking sports, deep core stability for power transfer, foundational upper-body pulling for balanced development, compound back strength, and full-body explosive integration that athletic performance demands across team sports (football, basketball, soccer, hockey, lacrosse, rugby, etc.), individual sports (tennis, golf, gymnastics, track and field, etc.), combat sports (MMA, wrestling, BJJ, boxing, etc.), and any competitive athletic discipline. Athletes who consistently train strength and conditioning 3 to 4 times per week alongside sport-specific practice see measurable improvements: faster sprinting through stronger legs, more explosive change of direction through unilateral capacity, higher jumping through explosive power, more powerful throwing/swinging/kicking through rotational power, longer competitive endurance through full-body conditioning, addressed left/right asymmetries through unilateral work, faster recovery between training sessions and games, and breakthrough sport performances. Strength and conditioning is universally adopted in elite athletics – the research overwhelmingly supports its role in developing athletic performance.
Below are ten of the most effective exercises for athletes covering all major athletic patterns: foundational compound strength (barbell squat, barbell deadlift), posterior chain (barbell romanian deadlift), unilateral leg work (dumbbell Bulgarian split squat), explosive power (jump squat), rotational power (medicine ball rotational throw), core stability (front plank), foundational upper-body pulling (pull-up), compound back strength (barbell bent-over row), and full-body integration (dumbbell thruster). Together they form a complete athletic-focused program. A 45 to 60-minute session pulled from this list, performed 3 to 4 times per week alongside sport practice, produces strong development for athletes across every sport. Athletic-focused training is universal because athletic demands share fundamental patterns regardless of specific sport: compound strength, explosive power, unilateral capacity, rotational power, and integrated body function are required across athletic disciplines.
Barbell Squat
The Barbell Squat performs back squats. The compound pattern is foundational for all athletes.
For athletes, the squat builds foundational lower-body strength supporting all athletic performance. Run it for 4 sets of 5 to 8 reps as primary lower-body work.
Set up a barbell on a rack at upper back height. Position the bar across the upper back. Step back with feet shoulder-width. Squat down by bending the knees and hips. Lower until the thighs are parallel to the floor. Drive back up through the heels. The pattern builds foundational lower-body strength critical for all athletes – sprinting speed, jumping height, change of direction, and total athletic performance all depend on leg strength. The squat is universally the most important strength training exercise for athletes because no other exercise produces equivalent compound lower-body stimulus. Strong squats correlate strongly with athletic performance across virtually all sports.
Barbell Deadlift
The Barbell Deadlift performs barbell deadlifts. The pattern is foundational for athletes.
For athletes, the deadlift builds foundational posterior chain strength supporting power output. Run it for 3 to 4 sets of 5 to 8 reps as primary posterior chain work.
Stand with feet hip-width with a barbell on the floor over the mid-foot. Hinge at the hips and bend the knees to grip the bar. Drive through the heels while extending the hips and knees to lift the bar from the floor. Stand fully tall at the top. Lower under control. The pattern produces extreme compound posterior chain loading – critical for athletes because the posterior chain (glutes, hamstrings, lower back) drives the propulsive phase of all athletic movement. Heavy deadlifts produce the foundational power for sprinting, jumping, throwing, and the explosive demands of athletic performance.
Barbell Romanian Deadlift
The Barbell Romanian Deadlift performs Romanian deadlifts. The pattern builds posterior chain for athletes.
For athletes, the RDL builds posterior chain strength critical for athletic performance. Run it for 3 sets of 8 to 10 reps as posterior chain work.
Stand with feet hip-width holding a barbell at the front of the thighs. Hinge at the hips by sending them backward while keeping the back flat and legs nearly straight. Lower the barbell along the legs until the hamstrings stretch deeply. Drive back to standing by extending the hips. The pattern builds posterior chain strength – critical for athletes because hamstring strength prevents the hamstring strains common in athletic performance, and balanced posterior chain supports proper running mechanics. Combined with deadlifts and squats, RDLs build complete posterior chain capacity.
Dumbbell Bulgarian Split Squat
The Dumbbell Bulgarian Split Squat performs Bulgarian split squats. The unilateral pattern is critical for athletes.
For athletes, Bulgarian split squats build unilateral leg strength matching athletic mechanics. Run it for 3 sets of 8 to 10 reps per leg as unilateral work.
Stand 2 to 3 feet in front of a bench. Place the top of the rear foot on the bench behind. Hold dumbbells in each hand at the sides. Squat down by bending the front knee deeply. Lower until the front thigh is parallel to the floor. Drive back up through the front heel. The pattern hits each leg individually with full loading – critical for athletes because virtually all sports involve single-leg loading (sprinting, cutting, jumping all involve unilateral mechanics). Unilateral training matches athletic mechanics, addresses left/right asymmetries, and produces transfer to athletic performance better than bilateral-only training.
Jump Squat
The Jump Squat performs explosive jump squats. The pattern produces explosive power for athletes.
For athletes, jump squats produce the explosive power critical for athletic performance. Run it for 4 sets of 5 to 8 reps as primary explosive power work.
Stand with feet shoulder-width. Squat down to about quarter-depth. Explosively drive up and jump as high as possible by extending the hips, knees, and ankles. Land softly with bent knees. Reset and repeat. The pattern produces explosive triple-extension power – critical for athletes because explosive power drives jumping, sprinting acceleration, and the high-velocity demands of virtually all sports. Combined with strength work, jump squats build the explosive power that determines athletic performance ceilings.
Medicine Ball Rotational Throw
The Medicine Ball Rotational Throw performs explosive rotational throws. The pattern produces rotational power for athletes.
For athletes, the rotational throw produces explosive rotational power. Run it for 3 sets of 6 to 8 throws per side as rotational power work.
Stand sideways to a wall holding a medicine ball with both hands at chest level. Rotate the hips and torso explosively away from the wall, then reverse explosively to throw the ball into the wall. Catch the ball on rebound. The hip-driven rotational pattern produces explosive rotational power – critical for athletes because rotational power drives throwing, swinging, kicking, and the rotational demands of most sports. Excellent power exercise that translates to athletic performance across baseball, golf, tennis, MMA, and field sports.
Front Plank
The Front Plank performs forearm plank holds. The pattern builds isometric core for athletes.
For athletes, the plank builds the isometric core stability essential for athletic performance. Run it for 3 sets of 30 to 60-second holds as primary core work.
Lie face-down on the floor. Prop up on the forearms with elbows under the shoulders. Lift the hips so the body forms a straight line from shoulders to ankles. The core works hard isometrically. Hold for the working interval. The pattern builds the isometric core strength athletes need – all athletic movement transfers through the core, and weak core strength limits athletic performance through lost power transfer. Strong core supports the integrated body function that defines elite athletic performance.
Pull Up
The Pull Up performs bodyweight pull-ups. The pattern is foundational for athletes.
For athletes, pull-ups build foundational upper-body pulling strength. Run it for 3 to 4 sets of 5 to 10 reps as upper-body pulling work.
Hang from a pull-up bar with hands shoulder-width apart and palms facing away. Pull the body up by retracting the shoulder blades and pulling the elbows down toward the ribs until the chin reaches over the bar. Lower under control to full hang. The pattern produces foundational upper-body pulling strength – critical for athletes because pulling strength supports balanced upper-body development, climbing demands, grappling sports, and the relative strength that determines athletic performance. Combined with rows and other pulling work, pull-ups build complete upper-body pulling capacity.
Barbell Bent Over Row
The Barbell Bent Over Row performs barbell rows. The pattern produces compound back loading.
For athletes, the bent-over row produces compound back strength supporting balanced upper body. Run it for 3 sets of 6 to 10 reps as compound back work.
Stand with feet hip-width holding a barbell at the front of the thighs with overhand grip. Hinge forward at the hips with a flat back so the torso is at about 45 degrees. Pull the bar to the lower chest by retracting the shoulder blades and pulling the elbows back. The lats, rhomboids, mid traps, and rear delts work hard. Squeeze the shoulder blades hard at peak. Lower under control. The pattern produces compound back loading – critical for athletes because strong back supports proper posture during athletic performance, balanced upper-body development, and the integrated body function that translates to athletic performance.
Dumbbell Thruster
The Dumbbell Thruster performs dumbbell thrusters. The pattern produces full-body explosive integration.
For athletes, the thruster produces full-body explosive integration matching athletic demands. Run it for 3 sets of 8 to 12 reps as full-body conditioning.
Hold dumbbells at the shoulders. Squat down by bending the knees and hips to a deep squat. Drive up explosively while pressing the dumbbells overhead in one fluid motion. Lower the dumbbells back to the shoulders while squatting back down. Continue. The pattern produces full-body explosive integration – critical for athletes because thrusters integrate squat and overhead press, building the full-body coordinated power that translates to athletic performance. Excellent conditioning exercise that builds the integrated capacity defining elite athletes.
How To Program These Workouts
A productive athlete strength session pulls 6 to 8 exercises from the list above. A common balanced session: barbell squat (foundational legs – heavy), barbell deadlift (compound posterior – heavy), dumbbell Bulgarian split squat (unilateral), jump squat (explosive), medicine ball rotational throw (rotational power), front plank (core), pull-up (upper pull), dumbbell thruster (conditioning). For lower-body emphasis (sprinting/jumping sports): prioritize squats, deadlifts, Bulgarian split squats, jump squats. For rotational sports (baseball, golf, tennis, MMA): prioritize rotational throws, deadlifts, squats, core work. For combat sports: prioritize compound strength, pull-ups, conditioning. Run heavy compound work for 3 to 4 sets of 5 to 8 reps, unilateral work for 3 sets of 8 to 10 reps per leg, explosive power for 4 sets of 5 to 8 reps, rotational power for 3 sets of 6 to 8 throws per side.
Train athlete strength 3 to 4 times per week year-round. Off-season: 4 weekly strength sessions emphasizing maximum strength and capacity building. Pre-season: 3 weekly sessions transitioning toward sport-specific power. In-season: 2 to 3 weekly maintenance sessions to preserve gains while prioritizing sport practice. Tapering for competition: minimal strength work to maintain freshness. Schedule strength work alongside sport practice based on personal recovery – typically on lighter practice days or as early-day training preceded by sport practice. Avoid heavy strength work the day before key games or competitions. Combined with adequate sport practice, proper nutrition, and recovery, dedicated strength training produces measurable improvements in athletic performance across virtually every sport.
For broader programming, see our best workouts for power and best workouts for explosive power. For specific work, see our how to build vertical jump.
Final Thoughts
The best workouts for athletes deliver real sport performance improvements through strength and conditioning that targets the universal demands of athletic performance: foundational compound strength as the basis of all athletic capacity, posterior chain power for the propulsive phase of all athletic movement, unilateral capacity matching sport mechanics, explosive power for high-velocity demands, rotational power for throwing/swinging/kicking sports, deep core stability for power transfer, upper-body pulling, compound back strength, and full-body explosive integration. The combination of squats, deadlifts, RDLs, Bulgarian split squats, jump squats, rotational throws, planks, pull-ups, rows, and thrusters covers every functional pattern of athletic performance and produces broader development than sport-specific training alone could provide. Many athletes discover faster sprinting, more explosive change of direction, higher jumping, more powerful rotational sports, longer competitive endurance, addressed asymmetries, faster recovery, and breakthrough performances within 8 to 12 weeks of adding consistent strength work. For athletes seeking better performance, strength and conditioning is universally one of the most effective interventions available.
Stay focused on combining strength with explosive power as priorities for athletic training. The most common mistake athletes make is doing only strength work (slow, heavy compound lifts) without explosive power development, or doing only conditioning without strength foundation. The fix: prioritize the integrated combination of compound strength (squats, deadlifts) plus explosive power (jump squats, rotational throws) plus unilateral work (Bulgarian split squats) plus core stability (planks). The combination produces the integrated athletic capacity that any single approach alone never achieves. Combined with sport practice, adequate recovery, and balanced programming, integrated athletic training produces the sport performance improvements that single-modality training never produces. Athletic performance depends on integrated capacity – strength, power, unilateral, rotational, and core all contribute.
Frequently Asked Questions
Should athletes lift weights?
Yes – strength training is universally supported by research as critical for athletic performance. Strength training produces: faster sprinting, more explosive change of direction, higher jumping, more powerful throwing/swinging/kicking, longer competitive endurance, addressed left/right asymmetries, faster recovery, reduced injury risk, and breakthrough sport performances. Modern elite athletes across every sport incorporate dedicated strength training. The myth that strength training compromises athletic performance is misplaced – moderate loads with proper programming improve performance. The research overwhelmingly supports strength training for athletic development.
How can athletes get faster?
Heavy compound strength training plus explosive power development plus sport practice. Heavy squats, deadlifts, and Bulgarian split squats build the foundational leg strength that determines speed potential. Jump squats and rotational throws build the explosive power that translates to maximum velocity. Combined with appropriate sport practice (sprint training, change of direction work), proper nutrition, adequate recovery, and consistent training over months, this comprehensive approach produces measurable speed improvements within 8 to 12 weeks for most athletes.
How can athletes prevent injuries?
Compound strength training plus unilateral work plus mobility work plus appropriate volume management. Compound strength training (squats, deadlifts) addresses the muscle weaknesses underlying most athletic injuries. Unilateral leg work (Bulgarian split squats) addresses left/right asymmetries that contribute to injury. Combined with mobility work, appropriate sport-specific training volume, adequate recovery, and proper nutrition, this approach dramatically reduces injury rates. Strong athletes are durable athletes – strength training is one of the most effective injury prevention interventions available.
How often should athletes lift?
3 to 4 sessions per week year-round with sport-specific periodization. Off-season: 4 weekly sessions emphasizing strength building. Pre-season: 3 weekly sessions transitioning toward power. In-season: 2 to 3 weekly maintenance sessions. Tapering: minimal strength work for competition freshness. Schedule strength work alongside sport practice based on personal recovery, typically on lighter practice days or as early-day training. Combined with adequate sport practice and proper recovery, this frequency improves athletic performance dramatically.
What’s the best workout for athletes?
Compound strength plus explosive power plus unilateral work. Heavy squats and deadlifts produce foundational compound strength. Jump squats and rotational throws build explosive power. Bulgarian split squats build unilateral capacity matching sport mechanics. Combined with RDLs (posterior chain), pull-ups (upper pulling), rows (back), planks (core), thrusters (integration), and medicine ball throws (rotational), these form the foundation of athletic training. The universal athletic principles – compound strength, explosive power, unilateral capacity, rotational power, core stability – apply across every sport.
