The Top 3 Training Exercises We Use for All Our Cedar Park Athletes

Here at Barbell Coalition in Cedar Park, we specialize in making athletes stronger, faster, and more powerful.

While one size doesn't always fit all, there are a selection of staple movements that we use for all of our Cedar Park/Leander athletes, regardless of the sport they're training for.

1: Rear-Foot Elevated Split Squat

These are also often called "Bulgarian splits squats.

99% of all sports are played on one foot at a time, so it's important that athletes are able to produce force through one side of the body while staying coordinated.

The RFE split squat trains exactly this.

It builds unilateral leg strength, improves balance, and reduces injury risk by eliminating compensations that can occur in traditional squats.

How It Benefits Athletes:

• Develops single-leg strength for acceleration and agility

  
  

• Increases mobility in the hips and ankles

  
  

• Reinforces stability, which translates to better control on the field, court, or in the pool

2: Deficit Push-Up

The deficit push-up takes the standard push-up to the next level by increasing the range of motion, leading to greater strength gains and improved shoulder health.

Once athletes master bodyweight, we can then progress the movement further with a weighted vest.

How It Benefits Athletes:

• Builds upper body and core strength

  
  

• Improves shoulder mobility and stability

  
  

• Reduces overuse injuries from excessive barbell pressing

3: Trap Bar Jump

We prioritize explosive power in our athletes, and the trap bar jump is one of the best ways to develop it.

This movement teaches force production and absorption, making it essential for sprinting, jumping, and change of direction.

How It Benefits Athletes:

• Improves lower-body explosiveness

  
  

• Enhances landing mechanics, reducing injury risk

  
  

• Builds power without excessive joint stress

Our Training Turns Average Athletes into Elite Athletes, Right Here in Cedar Park!

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