Wanna be a Corporate Athlete? Here are 7 Exercises You Need to Be Doing!

Do you consider yourself one of the athletes in the office? Do you look around and think you’d dominate the company softball team? Maybe you’re the self-proclaimed LeBron of Thursday night intramural basketball, or you’re religiously training for a half marathon in a few months. However you showcase your athleticism, I want to put it to the test. I’ve developed a few metrics to aim for as a corporate athlete aged 20 to 40. (For those outside this age range, these movements are still relevant, but goals and measurements may need to be adjusted.)

1. Pull-Ups

(Men: 6 reps, Women: 1 rep)
Pull-ups are a fantastic (though challenging) exercise for strengthening the back and serving as a key indicator of overall upper body strength. According to Rhea and Alvar (2004), bodyweight exercises like pull-ups significantly improve upper body strength and muscular endurance, which is beneficial for shedding defenders and fighting for position in games. If you find pull-ups difficult, try the lat pulldown with a weight that's less than your body weight or perform eccentric pull-ups, focusing on the eccentric or lowering portion for about 6 to 10 seconds for both exercises. 

2. Broad Jump

(Men: 1.2x height, Women: 1.05x height)

(Measured from the starting position at the toe to the landing at the heel) 
Whether you're a corporate athlete or not, jumping is essential. Many people stop jumping at a young age, but the ability to leap not only showcases athleticism but is also a key indicator of long-term muscle and bone health (Faulkner et al., 2000). Sayers et al. (1999) established a strong link between vertical jump performance and overall athletic ability, highlighting the significance of explosive power, which impacts all fast-twitch movements in sports. To enhance leg power and jumping ability, incorporate double-leg jumping in all directions and advance to plyometrics like squat jumps and single-leg hopping.

3. Bench Press

(Men: 1.1x bodyweight, Women: 0.75x bodyweight)
The bench press is the ultimate assessment of overall upper body strength. It targets the pecs, shoulders, and triceps, and Faigenbaum and Myer (2010) emphasize its role in developing strength for contact sports. The pushing strength developed here translates well to improving your ability to create space from defenders while maintaining stability through contact. To further enhance this movement, include push-ups, dips, and dumbbell presses in your routine.

4. One Mile Run

(Men: Under 8 minutes, Women: Under 9 minutes)
Muscular endurance and aerobic capacity are crucial for sports performance. Chaddock et al. (2010) indicate that higher levels of cardiovascular fitness are associated with improved athletic performance, making the one-mile run an effective cardiovascular assessment. Aim for 75 to 150 minutes of moderate to intense cardiovascular exercise each week to maintain sport performance. Running, swimming, biking, or participating in a HIIT class are all excellent ways to get your cardio in.

5. Squats

(Men: 1.4x bodyweight, Women: 1.2x bodyweight)
Squats are excellent for strengthening the quads and glutes. McBride et al. (2009) found that different squat depths impact muscle activation, significantly enhancing lower body strength. A study by Smith et al. (2008) emphasized that squatting also enhances overall balance and coordination, key factors in sports performance. There’s a wide variety of squats to choose from including standing up from your desk, goblet squats, barbell back squats, and more. 

6. Deadlift

(Men: 1.6x bodyweight, Women: 1.25x bodyweight)
Often hailed as one of the best indicators of full-body strength, the deadlift is key for improving hamstring, glute, and back strength. Stone et al. (2007) highlight that deadlifts enhance hip hinge mechanics, leading to improved jumping, sprinting, and core strength. Often demonized for causing lower back pain, the real culprit is hunching over your desk for 40+ hours a week without strengthening the lower back through exercises like deadlifting. Like squats, deadlifts have many variations, including single kettlebell deadlifts, dumbbell Romanian deadlifts, and trap bar deadlifts.

7. Plank

(1 minute)
The plank is the ultimate core exercise, testing the abdominals' ability to brace while also challenging mental fortitude. Gilleard and McMeeken (2007) found that core stability exercises like the plank significantly improve balance and functional movement, which are crucial for overall athletic performance, enabling you to brace through contact and move precisely on the court or field. You can perform the plank on your hands or elbows, and on your feet or knees.

Now Get After It!!

These exercises are essential for your performance both inside and outside the office. If you can’t meet some of these metrics, that’s okay! They serve as standards to strive for. Regardless of age, each of these exercises will enhance your performance in that Thursday night game, on that softball team, or for that half, in turn propelling you into office lore. Try these out for yourself and see where you can improve your game, your coworkers might just be inspired to join you.