Workout Routine For Athletes
By: Mitch Kramer
This workout is designed for athletes whose sports require rapid, brief, and powerful repetitions. It emphasizes engaging fast-twitch muscle fibers by performing several sets of intense repetitions with nearly maximal rest intervals. The exercises and rest periods outlined below aim to assist athletes in executing each power-specific movement with an effort similar to that of competition, simulating on-field performance.
Notes:
Supersets are two or more exercises completed together.
Sets are the number of times you will complete each exercise within the superset.
Reps are the number of times you will complete an exercise within a set.
Sets and reps are represented as a # “x” another #. (ex: 3 x 10)
Dynamic stretching means stretching while moving.
Equipment Needed:
Barbells
Dumbbells
Plyometric Box
Medicine Ball
Warm-Up:
Single-Leg Toe Touches: 10 each
Leg Swings: 10 each
Walking Lunges: 10 each
Quad Pull: 10 each
Side Lunges or Cossack Squats: 10 each
Walking Calf Raises: 15 yards
Pogo Hops: 15 seconds
Skips for Height and Distance: 15 yards each
Plank: 45 seconds
Workout:
1A. Barbell Hang or Power Clean 4 x 4
Rest: 30-45 seconds between exercises
1B. Quick Med Ball Slams 4 x 15 seconds
Rest: 2 ½ minutes between sets
2A. Med Ball Squat to Vertical Toss 3 x 6
Rest: 30-45 seconds between exercises
2B. Broad Jumps 3 x 2
Rest: 2 ½ minutes between sets
3A. Single-Leg Box Jumps 3 x 3 each leg
(make sure the box is short enough to accomplish and increase height only if needed/ completed easily)
Rest: 30-45 seconds between exercises
3B. Dumbbell Sprinter Step Ups
(The box height should be slightly lower than 90-degree flexion at the knee at the start)
Rest: 2 ½ minutes between sets
Post-Stretch
(Stretch and hold for 12-15 seconds each and complete two times each)
Grass Pickers
90/90 hip stretch
Wall Soleus stretch
Quad Pull
Frog Stretch
Crossover toe touches (left-over-right)
Cobra Stretch
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