Workout Routines

All-Strength Guide: 3-day sports conditioning workout plan

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

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 burts
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 progamming by Kelvin Gary, C.S.C.S.

Workout A

Exercise Warmup:

Brettzel Stretch You'll need: No Equipment How to
How To Do A Brettzel Stretch thumbnail
1 sets
10 breaths (each side) reps
-- rest

Exercise 1.

Swiss Ball Rollout You'll need: Swiss Ball 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.

Jump Squat You'll need: No Equipment How to
Jump squat thumbnail
3 sets
8 reps
-- rest

Exercise 4.

Reverse Scoop Throw You'll need: Medicine Ball How to
How To Do A Reverse Scoop Throw thumbnail
3 sets
6 reps
-- rest

Exercise 5.

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

Exercise 6.

Bench Press You'll need: Barbell How to
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
5-10-5 Drill thumbnail
3 sets
10 reps
-- rest

Workout B

Exercise Warmup:

Brettzel Stretch You'll need: No Equipment How to
How To Do A Brettzel Stretch thumbnail
1 sets
10 breaths (each side) reps
-- rest

Exercise 1.

Plank You'll need: No Equipment How to
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 You'll need: No Equipment How to
Lateral Bound thumbnail
3 sets
8-10 reps
-- rest

Exercise 4.

One-arm dumbbell snatch You'll need: Dumbbells How to
Cross-body clean and press thumbnail
3 sets
6-8 (each arm) reps
-- rest

Exercise 5.

Bulgarian Split Squat You'll need: Dumbbells How to
Bulgarian Split Squat thumbnail
4 sets
8-12 (each side) reps
-- rest

Exercise 6.

One-Arm Dumbbell Row You'll need: Dumbbells How to
One-Arm Dumbbell Row thumbnail
4 sets
8-12 ( each arm) reps
-- rest

Exercise 7.

One-arm dumbbell snatch You'll need: Dumbbells How to
Cross-body clean and press thumbnail
4 sets
6-8 (each arm) reps
-- rest

Exercise 8.

Rower You'll need: No Equipment How to
Rower thumbnail
3 sets
Row 500 meters reps
-- rest

Workout C

Exercise Warmup:

Neck Rotation Stretch You'll need: No Equipment How to
How To Do A Neck Rotation Stretch thumbnail
1 sets
10 breaths (each side) reps
-- rest

Exercise 1.

Barbell Landmine You'll need: Barbell How to
Barbell Landmine  thumbnail
3 sets
8-10 (each side) reps
-- rest

Exercise 2.

Reverse Scoop Throw You'll need: Medicine Ball How to
How To Do A 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
5-10-5 Drill thumbnail
4 sets
3 reps
-- rest

Exercise 5.

3-Hurdle Drill You'll need: 2-4 Inch Board How to
3-Hurdle Drill thumbnail
4 sets
3 reps
-- rest

Exercise 6.

Forward Sprint How to
Forward Sprint thumbnail
4 sets
10-20 sec. reps
-- rest
Perform this exercise with resistance.
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