The strength and conditioning world has been dominated by Bodybuilding and Powerlifting since it's inception. Both these methods are great for getting better at those sports. But they're not ideal for athletes.
Too often we fall into the trap of training like one or the other. We want to get as big as we physically can or as strong as we possibly can. Doing so with no regard to the other athletic qualities is hurting your performance.
In sport, there's basically 10 components of fitness. 11 if you count body composition.
They are strength, muscular endurance, stamina, flexibility/mobility, speed, accuracy, power, balance, coordination and agility.
Then you have to worry about your sport on top of this. This means you have to be the right size and shape to perform for your position and sport. I honestly think that accuracy, agility, coordination and balance are improved at your skills training (although they can be helped in the gym). So we need to focus on the others in our S&C work.
Getting as big as you possibly can doesn't fit into this. Although adding size at different times of the year can be beneficial. And adding weight to someone that is undersized is also useful. But don't make it your whole training plan.
Get as strong as you possibly can is also detrimental because you're compromising mobility, stamina, muscular endurance, coordination and agility. Yes, you want to get stronger, but it shouldn't be your only focus.
So how can you train like an athlete?
1. Drop the bodybuilder split.
Back and bi's don't belong in your program. Separate your training into full-body, upper body/lower body, or push/pull/lowers at different points of the year.
This depends on ho