There are fewer disappointments to a collegiate strength coach than an incoming freshman who arrives to late-summer workouts with the inability to squat proficiently. Proficiency is not to be confused with the ability to push weight. Proficiency is an elevated level of confidence through a skill-set or movement pattern that demands satisfactory results. Without proficiency, only one thing is certain — injury.
If you’re preparing for collegiate advancement, there are three movements you will need to be proficient in. I can’t say I agree they are the most beneficial for your development, but I assure you, you will be tested, measured and judged the most frequently based on your strength development, mobility, power output and movement pattern proficiency as you progress through your collegiate career.