Special Strength Development for All Sports - Paperback

by Tom Barry (Author), Louie Simmons (Author)

Special Strength Development for All Sports shows you how to build the exact kind of strength that wins games, breaks records, and keeps athletes healthy season after season. Louie Simmons blends decades of Westside Barbell experimentation with Soviet and Eastern European sport science to create a practical system any serious coach or athlete can use.

Instead of chasing generic "strength" or random conditioning, Louie breaks strength down into specific qualities, explosive strength, speed-strength, strength-speed, reactive strength, starting strength, eccentric and isometric strength, and shows how each one drives performance in sprinting, jumping, throwing, team sports, combat sports, and weightlifting. You'll learn how to train these qualities with the Max Effort, Dynamic Effort, and Repetition Methods, how to use three-week waves, and how to pick the right intensities and volumes so progress never stalls.

A major focus of the book is the posterior chain and general physical preparedness (GPP). Louie details sled work, belt squats, non-motorized treadmill walking, wheelbarrow pushes, glute-ham raises, Reverse Hypers(TM), box jumps, kettlebell work, and more to build the hips, hamstrings, trunk, and back that drive all sport skills. Clear examples show how to replace "junk running" with targeted special exercises that improve acceleration, top speed, and the ability to resist deceleration late in a game or race.

Sport-specific chapters cover powerlifting, Olympic lifting, jump and sprint events, throwers, football, rugby, hockey, MMA and combat sports, with sample waves, loading charts, max-effort menus, and special exercise lists. You'll see exactly how to organize training within a week, across a season, and over multiple years using the Conjugate System, so technique and special strength improve together instead of fighting each other.

Later sections address endurance, sports nutrition and hydration, restoration and recovery methods, and age- and long-term planning, how to keep athletes progressing from youth through peak years while minimizing soft-tissue injuries.

Whether you coach a team, run a private facility, or train yourself, Special Strength Development for All Sports gives you a complete blueprint for turning weight-room strength into on-field performance.