Over the years I’ve received a lot of questions worded something like “What’s the best exercise I can do to improve speed (or power, or lower body strength, etc.)”. The allure of the “best exercise” also appears in mainstream media, where we regularly see articles with titles that start with “Top 10 exercises for…”
There are two different ways to approach training program design when it comes to exercise selection:
The reality is that exercise selection alone does not drive the training adaptation, all of the loading parameters do. These include sets, reps, load, tempo, intended speed of movement, actual speed of movement, and rest.
The table above demonstrates how a single exercise can be manipulated to produce significantly different outcomes.
Main take-home: Start with the goal, and reverse engineer from there.
Feel free to post any comments/questions below. If you found this helpful, please share/re-post it so others can benefit.
To your success,
P.S. For more information on in- and off-season program design, training and reconditioning for injured players, and integrating sports science into a comprehensive training process, check out Optimizing Adaptation & Performance
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Kevin has rapidly established himself as a leader in the field of physical preparation and sports science for ice hockey. He is currently the Head Performance Coach for the Boston Bruins, where he oversees all aspects of designing and implementing the team’s performance training program, as well as monitoring the players’ performance, workload and recovery. Prior to Boston, Kevin spent 2 years as an Assistant Strength and Conditioning Coach for the San Jose Sharks after serving as the Director of Performance at Endeavor Sports Performance in Pitman, NJ. He also spent 5 years as a Strength and Conditioning Coach with USA Hockey’s Women’s Olympic Hockey Team, and has been an invited speaker at conferences hosted by the NHL, NSCA, and USA Hockey.