1. Blood Flow Restriction (BFR) Training

Blood Flow Restriction (BFR) Training involves using restrictive bands on your limbs to limit blood flow during exercise. By doing so, muscles are forced to work harder, leading to significant strength gains with low weights. This method can be particularly useful for athletes recovering from injuries, as it allows for effective strength training with reduced risk of further injury. An example of its application includes using BFR bands during bicep curls or leg extensions.

2. Eccentric Overload Training

Eccentric Overload Training focuses on the contraction phase of a movement, which is when the muscle lengthens. This technique is often overlooked but is crucial for building muscle strength and size. To perform this, you can use heavier weights than usual and slow down the negative phase of the movement. For example, in a bench press, you would slowly lower the bar to your chest, taking 3-5 seconds for the descent.

3. Isometric Exercises

Isometric exercises involve holding a position under tension without movement. These exercises enhance muscle stability and endurance. Popular among athletes, isometric exercises can include wall sits, planks, and static lunges. The key is to maintain the position for an extended period, aiming for up to a minute or longer, depending upon your fitness level.

4. Sandbag Training

Sandbag training might not be mainstream, but it’s incredibly effective. Unlike traditional weights, sandbags shift and move, forcing athletes to engage multiple muscles for stability. Sandbags can be used for a variety of exercises, such as sandbag squats, deadlifts, and carries. This type of training is also very functional, mimicking real-life activities and enhancing overall strength and resilience.

5. Odd Object Lifting

Odd Object Lifting is about lifting surprisingly shaped and heavy objects. This method often uses stones, logs, or homemade equipment, which not only boosts strength but also improves grip and functional fitness. For example, lifting an atlas stone to shoulder height or carrying a heavy log for a set distance can provide a unique and challenging workout, often used in strongman competitions.

6. Animal Flow

Animal Flow integrates elements of bodyweight training with ground-based movements inspired by animal actions. It enhances mobility, flexibility, and full-body strength. Movements such as the crab walk, bear crawl, and ape reach are central to this technique. Athletes incorporate these movements into workouts to improve coordination and dynamic strength.

7. Accommodating Resistance

Accommodating Resistance involves using bands or chains to provide variable resistance throughout an exercise's range of motion. As you extend the movement, the resistance increases, promoting muscle growth and strength. For example, adding chains to a bench press will make the lift harder as you press the bar upwards, ensuring you work through the entire motion effectively.

8. Suspension Training

Suspension training, popularized by TRX systems, uses bodyweight and suspension straps to work against gravity. This method enhances core stability, flexibility, and functional strength. Athletes perform a variety of exercises, like TRX rows or single-leg squats, to engage stabilizer muscles that are often missed in traditional strength training.

9. Plyometric Training

Plyometric training emphasizes explosive movements to develop power and speed. Exercises such as box jumps, clap push-ups, and squat jumps are common in this training technique. These high-intensity movements improve muscular performance and are essential for athletes who need to increase their explosive power for sports like basketball or football.

10. Strongman Training

Strongman training incorporates exercises used in strongman competitions, such as tire flipping, farmer's walks, and yoke carries. This multifaceted approach targets various muscle groups and enhances overall strength and endurance. Athletes appreciate strongman training for its practical, full-body benefits, with each exercise mimicking real-world lifting and carrying tasks.

10 Unconventional Strength Training Techniques Athletes Swear By

1. Use Blood Flow Restriction (BFR) Bands: Apply BFR bands to your limbs during exercises like bicep curls and leg extensions.

2. Focus on Eccentric Overload: Use heavier weights and slow down the descent phase of movements like bench presses.

3. Incorporate Isometric Exercises: Hold positions like planks and wall sits for extended periods.

4. Engage in Sandbag Training: Perform exercises like sandbag squats and deadlifts.

5. Lift Odd Objects: Use stones, logs, or homemade equipment to enhance grip and functional fitness.

6. Practice Animal Flow: Integrate bodyweight movements inspired by animal actions.

7. Try Accommodating Resistance: Use bands or chains for variable resistance in exercises like bench presses.

8. Utilize Suspension Training: Employ bodyweight and suspension straps for exercises like TRX rows and single-leg squats.

9. Perform Plyometric Exercises: Focus on explosive movements with box jumps and clap push-ups.

10. Adopt Strongman Training: Incorporate tire flipping and farmer's walks into your routine.