How to Build Athletic Strength: Training Like a Sportsperson

By Zerxus Team  |  Strength Training

There is a difference between gym strength and athletic strength. Gym strength is your maximal force output in specific, fixed movements. Athletic strength is force production in dynamic, multi-directional, real-world movements. Athletes train both — and the result is a body that is not just strong on a platform but powerful, resilient, and capable in sport and life. Here is how to build it.

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The Components of Athletic Strength

• Maximal strength: The foundation — how much force you can produce. Built primarily through heavy compound lifting (squat, deadlift, bench, press)
• Power: Force × velocity — how quickly you can produce force. Built through explosive movements (jumps, throws, Olympic lifts, plyometrics)
• Reactive strength: The ability to rapidly absorb and redirect force — critical for changes of direction, landing, and throwing. Developed through plyometrics and landing mechanics
• Unilateral stability: Single-leg strength and stability — the foundation of all locomotion. Built through split squats, single-leg deadlifts, and step-ups
• Core stiffness: Transferring force efficiently between upper and lower body. Built through anti-rotation and loaded carry work (see core training guide)

The Compound Foundation

Athletic training begins with maximal strength. You cannot develop power without a foundation of strength to express it from. Prioritise squats, deadlifts, bench press, and overhead press as primary strength builders. Apply progressive overload consistently. Athletes who have developed strong compound lifts develop power more rapidly when explosive training is added.

Adding Power Development

Jumps

Box jumps, broad jumps, and jump squats develop lower body power. Perform them at the start of training sessions when the nervous system is fresh — never at the end when fatigued. 3–5 sets of 3–5 reps with maximum intent. Quality over quantity: every rep should be maximally explosive.

Medicine Ball Throws

Rotational and overhead throws develop upper body power and rotational force production — critical for most sports. Perform against a wall or into the ground (slam). 3–5 sets of 5–8 reps with maximum explosive intent.

Trap Bar Deadlift Jumps / Jump Squats

With light load (20–40% of 1RM), perform deadlifts or squats explosively — accelerating through the full range of motion and leaving the floor on the jump variation. These “loaded jumps” bridge the gap between maximal strength and unloaded jumping power.

Sample Athletic Training Week

• Monday: Heavy squat + deadlift (strength), box jumps (power), core work
• Wednesday: Heavy press + row (strength), medicine ball throws (upper power), single-leg work
• Friday: Trap bar deadlift jumps (power), loaded carries (conditioning + core), conditioning circuit
• Cardio: 2 sessions of zone 2 conditioning on other days

Frequently Asked Questions

Can recreational athletes train like professionals?

Yes — scaled appropriately. The same training principles apply; the difference is volume, intensity, and the amount of time dedicated to recovery. A recreational athlete training 3–4 days per week can use the same compound lifts, power development methods, and conditioning approaches used by professionals, at lower total volumes.

Should sport-specific training replace gym training?

No — they are complementary. Gym training builds the physical qualities (strength, power, resilience) that sport practice then channels into sport-specific skills. More gym strength makes you a better learner of sport skills, not a worse one. Reduce gym volume during high competition periods, but do not eliminate it.

Is Olympic weightlifting useful for athletic development?

Extremely — the clean, jerk, and snatch develop power, coordination, and full-body athleticism simultaneously. However, they have a steep learning curve. Simpler power movements (jumps, loaded carries, medicine ball throws) produce similar athletic benefits with far less coaching investment — a better starting point for most recreational athletes.

Zerxus Coaching Team

Certified Strength & Conditioning Coaches

The Zerxus coaching team combines qualified personal trainers, certified strength coaches, and evidence-based sports science to build programmes that actually work. Every article is grounded in peer-reviewed research and practical coaching experience — no fads, no shortcuts.