Every strength and conditioning program has specific goals including increasing athleticism, reducing the potential for injuries and increasing overall toughness. The program uses various exercises, drills and movements, such as ground-based movements, to achieve these training goals.
Function
Most sports involve standing movements where your feet are on the ground in proper balance to generate speed and power. As a result, the main function of ground-based movements in strength training is to improve the speed and power in this starting position. The specific movements recruit multiple muscle groups, joints, bones and tendons, which results in total body strength and coordination along with balance and proprioception.
Movements
Ground-based movements in strength training train movements, not individual muscles. The basic ground-based movements used in strength and conditioning programs include Olympic lifts such as the power clean, power snatch, hang clean and push jerk. Other barbell lifts include the deadlift, back squat and shoulder press. Body-weight and agility ground-based movements include handstand pushups, cone drills, sled pulls and ladder drills.
Workout
Every workout session should include two to three ground-based movements. The selection of movements depends on the overall goal of the individual workout session. For example, a workout designed to build lower-body strength may include deadlifts and back squats, while a power session may include the power snatch and hang clean. You can alternate between using barbells, kettlebells, dumbbells and machines for different workouts.
Training
A strength and conditioning program includes numerous training phases that rotate throughout the year. The different phases coordinate with the time of year according to the competitive season. The traditional phases include hypertrophy, maximal strength and power training. For the hypertrophy phase, perform ground-based movements using sub-maximal weights for a higher number of repetitions. Increase the weight for a lower number of repetitions during the maximal strength phase, and then focus on speed and explosiveness during the power training phase.
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