Workout Routines

The ultimate workout program to be an all-around athlete

With a combination of strength training, hardcore conditioning work, and "pre-hab" movements to keep you operation at 100%, this five-day program will hone your mind and body into an athletic marvel.

Man running with an iPod
Shutterstock
Shutterstock
Duration 30-45
Exercises 5-6
Equipment Yes

For all the focus on performance training and functional movement over the last 15 years, many guys still head to the gym and follow the familiar bodybuilding-based blueprint established by Arnold Schwarzenegger and his contemporaries 40 years ago.

These guys still hammer through “leg days” and “chest-and-back days,” as if the body were a collection of isolated parts rather than an integrated system of muscle, bone, and drive. Thankfully, that same dedication to lifting heavy iron can be applied to a more functional movement program that creates more power, endurance, mobility, and resistance to injury.

With this workout program designed for any sport, you’ll still end up with a lean physique—assuming you don’t out-eat your workout with a bunch of junk food. More importantly, you’ll become a better all-around athlete, able to thrive at weekend-warrior endeavors, whether that’s basketball, tennis, golf, cycling, backpacking, paddle sports, triathlon training, or obstacle course racing.

Elite athletes for years have tailored their conditioning to mimic the movements of their sports while reducing the risk of injury. By viewing your body as a collection of movements, rather than muscles and bones, you might come to think this way as well.

Here’s a five-day-a-week plan to best train to become an all-around athlete.

Directions

On Mondays, you'll start each workout with a "pre-hab" routine that will help warm up your body and prevent injury. Then you'll move into a circuit workout. Do 3 rounds of this circuit, resting 1 minute between rounds.

On Tuesdays, you'll begin with a 5-minute warmup of your choosing. Do a 30-minute interval workout of your choosing—run, bike, burpees, you name it—and then finish with a 5-minute cool down. The idea here is to build up your overall endurance and stamina, so you stay sharp no matter how long the game goes.

On Wednesdays, you'll start with a new "pre-hab" routine before doing another circuit workout. Just as on Monday, you'll do 3 rounds of this circuit, resting 1 minute between rounds.

On Thursdays, you'll begin with a pre-hab routine of your choice (Monday's or Wednesday's will work), then move into a circuit workout designed to improve elasticity, or your body’s ability to store and release energy. This translates into power and quickness, especially laterally, and translates well to sport. Do 3 rounds of this circuit, resting 1 minute between rounds.

On Fridays, you'll start with a pre-hab routine of your choice (Monday's or Wednesday's will work), and then do another circuit workout. As before, do 3 rounds of the circuit, resting 1 minute between rounds.

Pete Williams is a NASM-certified personal trainer and the author or co-author of a number of books on performance and training.

Monday: Warmup Pre-hab 1

Exercise 1.

Side Lunge How to
Side Lunge thumbnail
1 sets
10 (each side); hold for 2 sec. reps
-- rest

Exercise 2.

Leg Cradle You'll need: No Equipment How to
Leg Cradle thumbnail
1 sets
10 (each side) reps
-- rest

Exercise 3.

Glute Bridge How to
Glute bridge thumbnail
1 sets
10 reps
-- rest

Exercise 4.

Mini-Band External Knee Rotation You'll need: Elastic Band How to
How to do a Mini-Band External Rotation thumbnail
1 sets
10 (each leg) reps
-- rest

Monday: Workout Total-body strength & conditioning circuit 1 (do 3 rounds)

Exercise 1.

Alternating Dumbbell Bench Press You'll need: Dumbbells How to
Alternating Dumbbell Bench Press thumbnail
-- sets
10 reps
-- rest

Exercise 2.

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

Exercise 3.

Half-Kneeling Cable Chop You'll need: Cable Machine How to
Half-Kneeling Cable Chop thumbnail
-- sets
10 (each side) reps
-- rest

Exercise 4.

Medicine Ball Rotational Throw You'll need: Medicine Ball How to
Man Throwing Medicine Ball thumbnail
-- sets
10 (each side) reps
-- rest

Exercise 5.

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

Tuesday 30-minute interval training

Wednesday: Warmup Pre-hab 2

Exercise 1.

Cow/Cat Yoga Pose How to
Man does cat yoga pose thumbnail
1 sets
10 reps
-- rest

Exercise 2.

Swiss Ball Leg Curl You'll need: Swiss Ball How to
Swiss Ball Leg Curl thumbnail
1 sets
10 reps
-- rest

Exercise 3.

Side Plank You'll need: Medicine Ball How to
Side Plank thumbnail
1 sets
10 (each side); hold for 3 sec. each side reps
-- rest

Wednesday: Workout Total-body strength & conditioning circuit 2 (do 3 rounds)

Exercise 1.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
-- sets
10 reps
-- rest

Exercise 2.

Goblet Squat You'll need: Kettlebells How to
Goblet Squat thumbnail
-- sets
10 reps
-- rest

Exercise 3.

Farmer's Walk You'll need: Dumbbells How to
Farmer's Walk  thumbnail
-- sets
3 reps
-- rest
Walk 10 yards out and 10 yards back.

Exercise 4.

Pushup How to
Pushup  thumbnail
-- sets
10 reps
-- rest
Perform with a 6-ft dowel rod, balanced from your head down along your spine and then between your glutes, to maintain proper form.

Exercise 5.

Mountain Climber You'll need: Medicine Ball How to
Mountain Climber thumbnail
-- sets
20 (per side) reps
1 min. rest

Thursday: Warmup Repeat pre-hab routine 1 or 2

Thursday: Workout Power production circuit

Exercise 1.

Sprint start How to
The Whoop fitness tracker. Photo courtesy Whoop. thumbnail
-- sets
5 reps
-- rest
Rest for 30 sec. between reps.

Exercise 2.

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

Exercise 3.

"Over the Line" Jump Drill How to
Two-Legged Broad Jump thumbnail
-- sets
10 reps for first part, 30 sec. for lateral jumps reps
-- rest

Exercise 4.

5-10-5 Drill How to
5-10-5 Drill thumbnail
-- sets
10 reps
-- rest

Exercise 5.

Lateral Bound You'll need: No Equipment How to
Lateral Bound thumbnail
-- sets
10 (each side) reps
1 min. rest

Friday: Warmup Repeat pre-hab routine 1 or 2

Friday: Workout Total-body strength & conditioning circuit 3 (do 3 rounds)

Exercise 1.

Pushup How to
Pushup  thumbnail
-- sets
30 reps
-- rest
Do 10 pushups in each of three positions: hand facing straight ahead, hands pointing inside at a 45-degree angle, and hands facing out at a 45-degree angle. Keep your body straight from ear to ankle.

Exercise 2.

High Box Jump You'll need: Box How to
High Box Jump thumbnail
-- sets
10 reps
-- rest

Exercise 3.

One-Arm Dumbbell Row You'll need: Dumbbells How to
One-Arm Dumbbell Row thumbnail
-- sets
10 (each arm) reps
-- rest
Stand on one leg, grasping a stable surface in front of you such as a dumbbell rack. After 10 reps on one side, repeat with the opposite arm and leg.

Exercise 4.

Weighted Burpee You'll need: Dumbbells How to
Weighted Burpee thumbnail
-- sets
10 reps
-- rest
At the end of the burpee, lift the dumbbells overhead.

Exercise 5.

V-Up How to
How to do a v-up thumbnail
-- sets
10 reps
1 min. rest
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