Question: Do you have to squat, bench press and deadlift to become a better athlete?

Answer: Absolutely not.

Athletes need to get stronger and more explosive. They also need to improve mobility, dynamic flexibility and agility.

Speed position players and weight class athletes need to minimize bodyfat. Many athletes need to improve conditioning, and often times they need to build muscle.

You can accomplish all of those tasks without any of the lifts you mentioned.

Athletes are not powerlifters so why would we assume that the three powerlifts are the best exercises for them?

Many times [...]

There are at least an equal amount of people who ruin their athleticism through their strength training efforts, as there are people who improve it.

The majority of guys who have been training for more than a decade have worse athletic ability than they did ten years earlier. It’s sad but true.

Many typical training protocols will slowly but surely ruin your athleticism. The overemphasis on maximal strength, the shortened ranges of motion, the imbalances created, the injuries accumulated…

It all adds up and one day before you know it you tear [...]

Question: Jay, wrestling season is almost over and I have a few guys lined up to come in after the season. I have a general idea of what I want to do with them, but just wanted to see if you have any special considerations for these guys.

Right now, my plan of attack is:

3-4 week recovery period with lots of SMR, stretching, rehabbing nagging injuries and imbalances, and bodyweight work

Off-season training- work a lot of strength work with submaximal weights, explosiveness with jumps, med ball work, and Olympic lifts [...]