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

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

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  • 45 min.

  • 10

  • Yes

Close-Up Of Football Lying On Field Next To Football Players
Shutterstock
Close-Up Of Football Lying On Field Next To Football Players
Shutterstock

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>>

Routine

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Workout A

Exercise
Equipment
Sets
Reps
Rest
Exercise 2 of 10

Inchworm

Equipment
No Equipment
Sets
1
Reps
10
Rest
--
Exercise 3 of 10

Standing Hurdler Stretch

Equipment
Sets
1
Reps
10 breaths
Rest
--
*each side
Exercise 4 of 10

Brettzel Stretch

Equipment
Sets
1
Reps
10 breaths
Rest
--
*each side
Exercise 5 of 10

Swiss Ball Rollout

Equipment
Mat, Swiss Ball
Sets
3
Reps
10-12
Rest
--
Exercise 6 of 10

Farmer’s Walk

Equipment
Dumbbells
Sets
3
Reps
30 sec.
Rest
--
Exercise 8 of 10

Reverse Scoop Throw

Equipment
Sets
3
Reps
6
Rest
--
Exercise 9 of 10

Barbell Deadlift

Equipment
Barbell
Sets
4
Reps
8-12
Rest
--
Equipment
Barbell, Bench
Sets
4
Reps
8-12
Rest
--
Exercise 11 of 10

Wall Ball

Equipment
Medicine Ball
Sets
4
Reps
6-8
Rest
--
Exercise 12 of 10

5-10-5 Drill

Equipment
Sets
3
Reps
10
Rest
--

Workout B

Exercise
Equipment
Sets
Reps
Rest
Exercise 14 of 10

Lat Hang Stretch

Equipment
Sets
1
Reps
8 breaths
Rest
--
Exercise 15 of 10

Band Pull-Apart

Equipment
Sets
1
Reps
10 breaths
Rest
--
Exercise 16 of 10

Brettzel Stretch

Equipment
Sets
1
Reps
10 breaths
Rest
--
*each side
Exercise 17 of 10

Plank

Equipment
Sets
3
Reps
60 sec.
Rest
--
Exercise 18 of 10

Farmer’s Walk

Equipment
Dumbbells
Sets
3
Reps
30 sec.
Rest
--
Exercise 19 of 10

Lateral Bound

Equipment
Sets
3
Reps
8-10
Rest
--
Equipment
Dumbbells
Sets
3
Reps
6-8
Rest
--
*each arm
Exercise 21 of 10

Bulgarian Split Squat

Equipment
Sets
4
Reps
8-12
Rest
--
*each side
Exercise 22 of 10

One-arm Dumbbell Row

Equipment
Dumbbells
Sets
4
Reps
8-12
Rest
--
Exercise 24 of 10

Rowing Machine

Equipment
Sets
3
Reps
500 meters
Rest
--

Workout C

Exercise
Equipment
Sets
Reps
Rest
Exercise 26 of 10

Standing Hurdler Stretch

Equipment
Sets
1
Reps
8 breaths
Rest
--
*each side
Exercise 27 of 10

Brettzel Stretch

Equipment
Sets
1
Reps
10 breaths
Rest
--
*each side
Exercise 28 of 10

Neck Rotations

Equipment
No Equipment
Sets
1
Reps
10 breaths
Rest
--
Exercise 29 of 10

Barbell Landmine

Equipment
Sets
3
Reps
8-10
Rest
--
*each side
Exercise 30 of 10

Reverse Scoop Throw

Equipment
Sets
3
Reps
6-8
Rest
--
Exercise 31 of 10

High Box Jump

Equipment
Box
Sets
3
Reps
6-8
Rest
--
Exercise 32 of 10

5-10-5 Drill

Equipment
Sets
4
Reps
3
Rest
--
Exercise 33 of 10

3-Hurdle Drill

Equipment
Sets
4
Reps
3
Rest
--
Exercise 34 of 10

Sprint

Equipment
Sets
4
Reps
10-20 sec.
Rest
--
*Perform this exercise with band resistance.
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