Workout Routines

All-Strength Guide: 3-Day Sports Conditioning Workout Plan

One-up your competition with dominating power, size, strength, and speed.

by
Close-Up Of Football Lying On Field Next To Football Players
Shutterstock
Shutterstock
Duration 45 min.
Exercises 10-12
Equipment Yes

The cookie-cutter weight-loss and weight-gain plans won’t cut it in the competitive sports world. Hitting the gym for 30-60 minutes, working traditional split routines, training for 10-12 reps, resting, and repeating might help you forge what looks like a battle-ready body—but it’s not necessarily the one that packs the punch you need on the field or court. While training for individual sports differ, there are many elements that carry over.

HOW IT WORKS

Kelvin Gary, N.S.C.A.-certified strength and conditioning coach and N.A.S.M. performance-enhancement specialist of Body Space Fitness, has designed the all-strength sports conditioning plan based off the following elements:

  • Core strength: Your athletic base and foundation
  • Mobility and agility: Your improvement of movement
  • Power and strength: Your ability to overwhelm the competitors
  • Speed and explosiveness: Your ability to output power in bursts
  • Endurance: Improving stamina to outwork the competitors
  • Injury prevention: Safeguarding joints, ligaments, and muscles

Each individual workout begins with a warmup and mobility work followed by core conditioning, then plyometrics, strength/power, and finishes with endurance.

DIRECTIONS

Perform workouts A, B, and C following a day on, day off structure.

Workout programming by Kelvin Gary, C.S.C.S.


Return to the All-Strength Guide to Sports Training>>

Workout A

Exercise WARMUP 1

Foam Rolling
How to Make Sure You're Foam Rolling Correctly thumbnail
1 sets
5-8 min. reps
-- rest

Exercise WARMUP 2

Inchworm You'll need: No Equipment How to
Inchworm thumbnail
1 sets
10 reps
-- rest

Exercise WARMUP 3

Standing Hurdler Stretch
Stretching thumbnail
1 sets
10 breaths reps
-- rest
*each side

Exercise WARMUP 4

Brettzel Stretch How to
Brettzel Stretch thumbnail
1 sets
10 breaths reps
-- rest
*each side

Exercise 1

Swiss Ball Rollout You'll need: Swiss Ball, Mat How to
Swiss Ball Rollout thumbnail
3 sets
10-12 reps
-- rest

Exercise 2

Farmer's Walk You'll need: Dumbbells How to
Farmer's Walk thumbnail
3 sets
30 sec. reps
-- rest

Exercise 3

Squat Jump
Man doing jump squat.  thumbnail
3 sets
8 reps
-- rest

Exercise 4

Reverse Scoop Throw How to
Reverse Scoop Throw thumbnail
3 sets
6 reps
-- rest

Exercise 5

Barbell Deadlift You'll need: Barbell How to
Barbell Deadlift thumbnail
4 sets
8-12 reps
-- rest

Exercise 6

Barbell Bench Press You'll need: Barbell, Bench How to
Barbell Bench Press thumbnail
4 sets
8-12 reps
-- rest

Exercise 7

Wall Ball You'll need: Medicine Ball How to
Wall Ball thumbnail
4 sets
6-8 reps
-- rest

Exercise 8

5-10-5 Drill How to
The 20-Minute Workout thumbnail
3 sets
10 reps
-- rest

Workout B

Exercise WARMUP 1

Foam Rolling
How to Make Sure You're Foam Rolling Correctly thumbnail
1 sets
5-8 min. reps
-- rest

Exercise WARMUP 2

Lat Hang Stretch
Lat Hang Stretch thumbnail
1 sets
8 breaths reps
-- rest

Exercise WARMUP 3

Band Pull-Apart
Band Pull-Apart thumbnail
1 sets
10 breaths reps
-- rest

Exercise WARMUP 4

Brettzel Stretch How to
Brettzel Stretch thumbnail
1 sets
10 breaths reps
-- rest
*each side

Exercise 1

Plank
Up-Down Plank thumbnail
3 sets
60 sec. reps
-- rest

Exercise 2

Farmer's Walk You'll need: Dumbbells How to
Farmer's Walk thumbnail
3 sets
30 sec. reps
-- rest

Exercise 3

Lateral Bound How to
Lateral Bound thumbnail
3 sets
8-10 reps
-- rest

Exercise 4

Single-Arm Dumbbell Snatch You'll need: Dumbbells How to
Single-Arm Dumbbell Snatch thumbnail
3 sets
6-8 reps
-- rest
*each arm

Exercise 5

Bulgarian Split Squat
Bulgarian Split Squat thumbnail
4 sets
8-12 reps
-- rest
*each side

Exercise 6

One-Arm Dumbbell Row
RHC 2017 One-arm DB Row thumbnail
4 sets
8-12 reps
-- rest

Exercise 7

Single-Arm Dumbbell Snatch You'll need: Dumbbells How to
Single-Arm Dumbbell Snatch thumbnail
4 sets
6-8 reps
-- rest
*each arm

Exercise 8

Rowing Machine
Switch Up Your Cardio With Rowing thumbnail
3 sets
500 meters reps
-- rest

Workout C

Exercise WARMUP 1

Foam Rolling
How to Make Sure You're Foam Rolling Correctly thumbnail
1 sets
5-8 min. reps
-- rest

Exercise WARMUP 2

Standing Hurdler Stretch
Stretching thumbnail
1 sets
8 breaths reps
-- rest
*each side

Exercise WARMUP 3

Brettzel Stretch How to
Brettzel Stretch thumbnail
1 sets
10 breaths reps
-- rest
*each side

Exercise WARMUP 4

Neck Rotations You'll need: No Equipment How to
Pick Up Your Delts thumbnail
1 sets
10 breaths reps
-- rest

Exercise 1

Barbell Landmine
Barbell Landmine thumbnail
3 sets
8-10 reps
-- rest
*each side

Exercise 2

Reverse Scoop Throw How to
Reverse Scoop Throw thumbnail
3 sets
6-8 reps
-- rest

Exercise 3

High Box Jump You'll need: Box How to
High Box Jump thumbnail
3 sets
6-8 reps
-- rest

Exercise 4

5-10-5 Drill How to
The 20-Minute Workout thumbnail
4 sets
3 reps
-- rest

Exercise 5

3-Hurdle Drill How to
3-Hurdle Drill thumbnail
4 sets
3 reps
-- rest

Exercise 6

Sprint
4 Tips to Fast-tracking Your Fitness Gains thumbnail
4 sets
10-20 sec. reps
-- rest
*Perform this exercise with band resistance.
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