Two heads may be better than one, but this maxim often does not apply specifically to training the legs for sports performance – where training one at a time may be better than training two.

The power clean from the hang is a clean where the bar is received in a partial or semi-squat position only and starts from a hang position and not from the floor. This variant provides most of the benefits of the power snatch from the hang; however, as the bar is caught at the chest (or rack) position, more weight can be handled, which means more strength and power benefits.

The overhead squat is a weight training exercise which focuses on increasing the range of movement across the body. This exercise will encourage gains in strength, power, flexibility and coordination.

The barbell bench press is a fundamental upper body exercise for both men and women. The alternating and normal hammer curls are both good exercises for developing and keeping the biceps strong.

The barbell military press has no peer amongst other upper body shoulder exercises.

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It is recommended the cat and camel be the first exercise of the day. This movement is designed specifically toward keeping your low back flexible and supple.

The dumbbell military press is a fine exercise for women who desire strong triceps.

The stiff leg dead lift is a direct lower back exercise and one that is regularly used in gyms world wide. It's used because it is an effective lower back exercise.

Vince Gironda aka the iron guru was an old time strength and bodybuilding coach. This curl originated in Vince Gironda's fertile mind.

The high bar bench press is favored by the bodybuilders as they feel the impact on the pectoral muscles is greater. If you are a strength athlete you cannot afford to be doing this version of the bench press as ti puts your shoulders at a higher risk of injury. The video shows this being done with a bench that has safety bars attached. You can do these in the power rack and achieve the same degree of lifting safety. While in the power rack make certain the safety pins are placed just a little below the top portion of your chest so that if need be you can slide out from under the bar if you can't lift it.

The non supported dumbbell row develops not only the upper back but provides a stimulus for growth in the lower back.

The seated good morning is another variation of the standing version of this low back exercise.

The standing good morning is an excellent lower back exercise and one that I use with the majority of my trainees.

The supported dumbbell row takes the stress off the lower back while at the same time developing the upper back into a strong and powerful structure.

The under the legs low rope pull is a great exercise for your shoulders, not only does it feel good doing them but the benefits are also there in the way of improved shoulder health and increased power production.

The seated dumbbell shrug helps to eliminate a majority of lower body assistance to the movement.

The shoulder and upper body muscles contribute to around 30% of force production during running and have an important role in most sports, whether this by fending off opposition or performing a handstand the shoulders are an important part of the body. The Shoulder Press can be performed from two positions shown in the video and with varying loads can be used to train for power, strength and hypertrophy. The Shoulder Press is an important exercise and as such is another “core” exercise in many strength and conditioning programmes.

The Squat Push Press is an excellent exercise which challenges co-ordination and force transmission from the lower body to upper body. Similar to Olympic lifts it involves the recruitment of whole body muscles however the lift is less challenging and offers an excellent alternative to Olympic lifts. The exercise can be used to train power, strength and is great as a conditioning exercise to improve fitness.

Similar to the lunge this exercise is designed to develop uni-lateral strength. However, with the addition of the barbell pressed fully above the head for the duration of the exercise it challenges the athlete to maintain balance and develops “core” strength simultaneously.

The exercise is designed to improve the reactive ability and strength of the ankle musculature. Many athletic movements require rapid changes in direction when the lower body may not be in the optimum position to provide power for these movements. However, the ankle musculature can more often than not contribute to the change in direction by providing a powerful “push-off”. In addition, this exercise challenges the ankle musculature to limit the time spent on the ground thus reducing the energy lost when the foot comes into contact with the ground.

The exercise is similar to the bench press but with exception that resistance bands are secured around the bar to add an extra load. During the bench press the bar must decelerate as the bar reaches the top of the movement to prevent the arm and shoulder joints from injury. When the resistance bands are added the acceleration profile of the movement is changed, in that as the bar is pushed upwards the stretch on the bands increases as does the resistance. This means that the athlete must accelerate the bar throughout the motion. The advantage that this has is that the bands train the muscles to produce force throughout the entire range of motion.

The Calf-Raise is an important exercise in the development of the lower body. As one of the first links between the foot and the rest of the body a strong calf muscle is required for numerous functions among force transmission and injury prevention.

Another member of the “core-lifts” the Deadlift is seen as essential exercise within many strength and conditioning programmes. This is because the exercise recruits the major muscles of the lower body as well as the lower back and “core” musculature.

Foot wear will make or break a lifting session.

Similar to the Back Squat the Front Squat is a lower body exercise used to strengthen the leg muscles. Using varying loads it can be used for power, strength or hypertrophy training. The Front Squat is seen as an essential exercise to improve performance in a range of sports/events and for this reason is often a core exercise in many strength and conditioning programmes.

The Good Morning is an exercise that receives little attention but is an excellent way to develop the muscles of the posterior chain including the lower back, glutes and hamstrings. The lower back and hamstrings are susceptible to injuries during sport, using the Good Morning exercise can help strengthen these muscle groups to reduce the risk of injury and help improve force generation.

The back squat is a lower body exercise used to strengthen the leg muscles. Using varying loads it can be used for power, strength or hypertrophy training. The back squat is seen as an essential exercise to improve performance in a range of sports/events and for this reason is often a core exercise in many strength and conditioning programmes.