Bulletproof Athletes

About the Author: Eric Cressey

Nick Grantham:

I like to develop what we call ‘bulletproof’ athletes – men and women that can take to the field and cope with what the sport and their opponents throws at them. What would be your main tips for making a ‘bullet proof’ athlete – what areas should we focus our attention on and what exercises could we use?

Eric Cressey:

1. Adequate hip mobility.

2. Stability of the lumbar spine, scapulae, and glenohumeral joint.

3. Posterior chain strength and normal firing patterns

4. Loads of posterior chain strength.

5. More pulling (deadlifts, rows, and pull-ups) than pushing (squats, benches, and overhead pressing)

6. Greater attention to single-leg movements

7. Prioritization of soft-tissue work in the form of foam rolling, ART, and massage

8. Attitude (being afraid when you’re under a bar is a recipe for injury)

9. Adequate deloading periods

10. Attention to daily posture (you have 1-2 hours per day to train, and 22-23 to screw it up in your daily life)

Eric Cressey