Check out 4 clever tips to increase and maintain athletic fitness that you probably are not doing right now. The benefits are long-lasting!
Are you looking to elevate your strength and enhance your athletic fitness? Today, I’m bringing you four invaluable tips that can dramatically boost your physical capabilities, especially if you’re a powerlifter concerned about maintaining your hard-earned strength as you age.
These strategies aren’t just about maintaining muscle mass—they’re about transforming your athletic prowess and ensuring your body continues to perform at its best, regardless of age.
And who came up with these 4 tips to increase and maintain athletic fitness? Dane Miller is a weightlifting coach and creator of Garage Strength. However, the information of this article is based on his video that was not shared on Garage Strengh’s YouTube channel, but rather EliteFTS.
Let’s dive right into these game-changing tips!
Top 4 Tips To Increase and Maintain Athletic Fitness
1. Backward Sled Pulls for Explosive Power and Cardiovascular Health
Source: Courtesy of CrossFit Inc.First on the list is the backward sled pull. This exercise is a powerhouse for enhancing cardiovascular health while simultaneously building strength in your quads. By incorporating backward sled pulls into your routine, you’re not only increasing your heart rate but also improving your lower body strength in a dynamic way. Aim for five to six sets of this exercise, ensuring that you’re really pushing your limits to elevate your heart rate and achieve that intense quad pump.
2. Cardio Before Strength Training to Boost Muscular Gains
Next up, we discuss the somewhat controversial, yet highly effective approach of integrating cardio before strength training. Recent studies, including one in 2023, have shown that engaging in light cardiovascular activities like cycling on an assault bike before hitting the weights can actually lead to greater muscular gains. This method, particularly when applied to leg workouts such as leg presses, can enhance muscle endurance and strength, preparing your muscles for more intense workouts and ensuring better overall athletic performance.
3. Dynamic Effort Training for Enhanced Athletic Fitness
Our third tip revolves around the concept of dynamic effort training. This method is particularly beneficial for those looking to maintain and even enhance their explosive power. By implementing exercises like explosive deadlifts or incorporating movements that stimulate fast-twitch muscle fibres, such as box jumps or kettlebell swings, you can significantly improve your explosive strength and conditioning. This type of training not only boosts your powerlifting capabilities but also contributes to your cardiovascular health.
4. Integrate Full-body Functional Movements for Comprehensive Fitness
Lastly, it’s crucial to include full-body functional movements into your routine. Setting aside just 30 minutes for a circuit-style workout can make a significant difference. Incorporate exercises like walking lunges, step-ups, and bodyweight squats to enhance stability, increase strength, and improve cardiovascular health. These movements engage multiple muscle groups, fostering better muscle coordination and overall body conditioning.
Watch the video below for more information about Miller’s 4 tips to increase and maintain athletic fitness that you should be incorporating to your training plan.
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