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Exercises for peak sports performance
Strength, power, speed, agility, balance and endurance. They’re the key components that to a large degree determine who wins and loses football, baseball, basketball and soccer games, as well as tennis and boxing matches. Of course sport skills play a large part also, but for weekend warriors, being in better condition than your opponent is crucial.
The weightroom is where you build up your body, and using cables is a great way to fortify your muscle strength and aerobic conditioning. Cable reps allow you to work slowly, controlling the weight plates evenly up and down. This keeps the pressure on muscles, forcing peak growth, strength and stamina gains.
The following program features cable and bodyweight exercises. Be sure to warm up beforehand, and lift only as much weight as you can control throughout each set.
by William Wilson, c.s.c.s.
Photography by Cory Sorensen
THIGHS
Single-Leg Extensions
Sit on a leg extension machine, with feet under pads and grasping handles for support. Proceed to extend the left leg up until almost straight. Pause, then lower and next extend the right leg up. Perform 10 alternating repetitions with each leg.
CHEST
Pec Crosses
Stand grasping the handle attached to a high cable with the left hand at arms’ length parallel to the floor. Keeping the arm slightly bent, proceed to cross it in front of the chest. Pause, then return to starting position. Perform 10 repetitions, then turn around and complete another set with the right arm working.
BACK & SHOULDERS
Low Pull-Ins
Sit facing a low cable and grasp a short bar attached to it. Keeping the back straight and legs slightly bent, proceed to pull the bar in toward the lower chest. Pause, then return to starting position. Perform 10 repetitions.
ARMS & SHOULDERS
Single-Arm Swings
Stand facing away from a high cable, grasping handles with arms in line with the back and one leg in front of the other. Keeping arms almost locked, proceed to bend over slightly and swing one to the front, then return to starting position and next swing the other arm in front. Perform 10 alternating repetitions with each arm.
BACK & BICEPS
Chin-Ups
Grasp an overhead bar palms back with a wide grip. Proceed to pull yourself up until your chin almost touches the bar. Pause, then lower to arms’ length. Perform 10 repetitions.
SHOULDERS
Lateral Raises
Stand facing away from a high cable, grasping handles at sides. Proceed to raise your slightly bent arms out to sides. Pause, then lower to starting position. Perform 10 repetitions.
TRICEPS
Rear Dips
Facing up, put your feet on a bench in front of you and your hands on one slightly behind you. Beginning with arms rigid, proceed to dip down until arms are bent at 90-degree angles. Pause, then return to starting position. Perform 10 repetitions.
CALVES & HAMSTRINGS
Low-Leg Curls
Stand facing and grasping a cable machine, with an ankle strap around your right ankle. Proceed to curl the right leg up until at a 90-degree angle. Pause, then lower to starting position. Perform 10 repetitions, then switch the strap to the left ankle for another set.