Build a Culture of Strength

Mighty Oak Athletic Podcast S1:E10 - Build a Culture of Strength

The Foundation for Sports Performance and Injury Prevention

Strength isn’t just about muscle mass or the numbers on a barbell. For student athletes, it’s about building a foundation of power, endurance, and resilience that directly improves sports performance and lowers the risk of injuries. But this culture of strength doesn’t happen by accident—it starts at the top with the head coaches and assistants, trickling down to every athlete. When strength training is seen as a priority by the entire organization, it’s understood that it’s not supplemental or elective. Instead, it becomes a mandatory, integral part of a team’s winning culture.

The Power of Strength in Sports Performance

Consistent strength training can have a profound impact on various aspects of athletic performance. For a football player, strength training can lead to explosive speed off the line and powerful tackles. For a basketball player, it means stronger jumps and quicker sprints. For soccer athletes, it translates to improved endurance, better balance, and greater agility on the field.

Each sport has unique demands, and building a strong foundation allows athletes to fine-tune their specific skills. Whether it’s increasing a sprinter’s power for a faster start or enhancing a wrestler’s grip strength for better control of their opponent, the benefits of strength training are universal across all sports.

Strength training doesn’t just enhance performance—it builds durability. When athletes consistently train for strength, they lower the risk of common sports injuries like sprains, strains, and ACL tears. By strengthening the muscles, tendons, and ligaments, they can better absorb the demands of their sport and avoid being sidelined by preventable injuries.

Camaraderie in the Weight Room

The weight room is more than just a place to build strength—it’s a place to build camaraderie. When athletes push themselves and each other in training, they form bonds that carry over to the field, court, or rink. The shared struggle of lifting heavier, working harder, and reaching new personal bests brings teammates together in a way that few other activities can.

This camaraderie isn’t just about cheering each other on during a tough set—it’s about accountability. Teammates in the weight room hold each other to high standards. They celebrate successes and challenge each other to keep pushing. This sense of community builds trust and a stronger connection that can translate to better teamwork in the sport itself.

Confidence On and Off the Field

There’s something powerful about being strong. Athletes who regularly participate in strength training gain a sense of confidence that extends far beyond the weight room. This confidence manifests in physical performance—whether it’s dominating in a game or executing a difficult skill. But it also shows up off the field, helping athletes stand taller, feel more capable, and develop mental toughness.

A strong athlete is a confident athlete. And that confidence fuels leadership, decision-making, and resilience, all of which are critical both in sports and in life.

The Importance of Leadership

Building a culture of strength starts at the top, but it’s crucial to remember that it doesn’t happen but from the top down. When head coaches and assistants prioritize strength training as a non-negotiable part of their program, athletes follow suit. If the leaders of a team treat strength training as something elective or secondary, the athletes will too. However, when strength training is ingrained in the team’s culture—seen as mandatory and essential—everyone understands its value.

This top-down leadership ensures that athletes view strength training not as an afterthought, but as an integral part of their training that drives winning. A team that prioritizes strength develops a mentality of preparation, hard work, and commitment. When strength is a central part of a team's culture, every athlete understands that being strong is part of being successful.

Barbell Strength Program

For teams with access to weight rooms, here’s a simple barbell strength training program that can be easily integrated into their practice schedule. Using only a single barbell, this program will target multiple muscle groups to enhance overall strength and performance:

1. Deadlifts – 3 sets of 8-10 reps

2. Barbell Rows – 3 sets of 8-10 reps

3. Front Squats – 3 sets of 8-10 reps

4. Overhead Presses – 3 sets of 8-10 reps

Perform these exercises twice a week, either before or after practice. This routine will build total body strength, improving athletic performance across sports.

Calisthenics Strength Program

For teams without access to a weight room, strength training doesn’t have to stop. Here’s a bodyweight program that will still provide the foundational strength needed for performance and injury prevention:

1. Glute Bridges – 3 sets of 15-20 reps

2. Chin-Ups – 3 sets of 5-8 reps (use bands if needed)

3. Bodyweight Squats – 3 sets of 15-20 reps

4. Push-Ups – 3 sets of 10-15 reps

This program can be done anywhere—on the field, in a gym, or even at home—and will still deliver key benefits to athletic performance.

Building a culture of strength is about more than just lifting weights—it’s about fostering a mindset of resilience, camaraderie, and confidence. Teams that prioritize strength training improve their performance, prevent injuries, and build bonds that strengthen their overall dynamic. But it’s up to the coaches and leaders to make strength a priority. When strength is seen as a crucial component of success, athletes will buy in, and the entire team will benefit.

By making strength training an integral part of your team’s program, you’re not just building strong athletes—you’re building a strong team.