Increase Your Strength and Sports Performance

Increase Your Sports Performance

BUILDING YOUR LEAN MACHINE

Want an athletic body? Train like an athlete! This performance-focused workout regimen is crafted to optimize your strength, agility and muscle mass.

Sometimes in life, we make things too complicated. It’s even more pronounced a problem in fitness circles, where people tend to stumble through unfocused, kitchen-sink-style training sessions that aren’t keyed into their actual goals.

Take the person who either (a) wants to improve their general athleticism or (b) wants to build the lean, muscular body worthy of an Olympian. To achieve that aim, it’s key to attack it with an expertly-focused routine that improves your physicality on multiple levels. In other words, you’ll jump higher, run faster, lift more and look more muscular than ever after just a month of this all-around program.

Whether getting ready for a marathon, mud run, softball season, or just your next sprint up the stairs, you’ll be ready for the challenge.

Note: Do the following five workouts each week, inserting two days of rest as dictated by your recovery needs or personal schedule.

Workout 1
Exercise Sets Reps Muscle
Leg Press 1 20 Legs
Adductor Side Steps 1 20 Legs
Standing Barbell Press 1 30 Shoulders
Jump Squatsuperset with 2 10 Legs
Box Jumps 2 12 Plyometrics/legs
Barbell Deadlift 4 3 Legs
Barbell Power Clean 4 3 Full Body
Barbell Squat 5 8 Legs
Barbell Straight Legged Deadlift 3 8 Legs
Seated Barbell Presssuperset with 4 8 Shoulders
Dumbbell Lateral Raise 4 6 Shoulders
Standing Barbell Upright Row 4 8 Shoulders
Swiss Ball Twisting Crunch 3 30 Abdominals
Russian Twists 3 15 Abdominals
Workout 2
Exercise Sets Reps Muscle
Barbell Bench Presssuperset with 2 25 Chest
Dumbbell Flye 1 20 Chest
Jump Rope 1 30 sec. Cardio
Barbell Incline Presssuperset with 4 8 Chest
Dumbbell Incline Flye 4 10 Chest
Jump Rope 1 30 sec. Cardio
Cable Crossoversuperset with 3 12 Chest
Medicine Ball Push-Ups 3 15 Chest
Parallel Bar Dip 3 15 Chest
High-Cable Biceps Curl 3 12 Biceps
Dumbbell Kickback 3 12 Triceps
Cable Pushdown 3 10 Triceps
Alternating Dumbbell Curl 3 15 Biceps
V-Up 3 20 Abs
Plank 3 30 sec. Abs
Swiss-Ball Crunch 3 30 Abs
Workout 3
Exercise Sets Reps Muscle
Adductor Side Step with Band on Feet 5 10 Legs
Alternating Dumbbell Step-Up 1 20 Legs
Box Jumps 1 20 Plyometrics
Jump Rope 1 60 sec. Cardio
Barbell Hang Clean 3 2 Legs
Barbell Overhead Squat 3 5 Legs
Barbell Front Squat 3 10 Legs
Lying Leg Curl 2 20 Legs
Wide-Grip Bent-Over Barbell Row 3 6 Back
Seated One-Arm Lat Pulldown 3 8 Back
Jump Rope 1 60 Cardio
V-Up 3 15 Abs
Feet-Up Crunch 4 30 Abs
Swiss-Ball Plank 3 30 sec. Abs
Workout 4
Exercise Sets Reps Muscle
Swiss-Ball Dumbbell Presssuperset with 4 8 Shoulders
Alternating Dumbbell Lateral Raise 4 12 Shoulders
Explosive EZ-Bar Upright Rowsuperset with 4 10 Shoulders
Cable Front Raise 4 10 Shoulders
Standing Cable Upright Row Both Arms 4 12 Shoulders
Dumbbell Overhead Lateral Raise 4 6 Shoulders
Seated Machine Press (Alternating Arms) 3 10 Shoulders
Standing Barbell Curl 4 12 Biceps
Overhead Triceps Cable Extension 4 15 Triceps
Lying EZ-Bar Extension on Swiss Ball 3 10 Triceps
One-Arm Dumbbell Preacher Curl 3 25 Biceps
Swiss-Ball Alternating Dumbbell Curl 3 15 Biceps
Close-Grip Barbell Bench Press 1 20 Triceps
Crunches (arms overhead) 4 30 Abs
Workout 5
Exercise Sets Reps Muscle
Jump Rope 3 30 Cardio
Adductor Side Step with Band on Feet 3 10 Legs
Barbell Squat 4 12 Legs
Seated Hamstring Curl 2 8 Legs
Wall Squat 3 8 Legs
Incline Barbell Presssuperset with 2 15 Chest
Incline Dumbbell Flye 2 15 Chest
Barbell Incline Bench Press On Bench 3 4 Chest
Jump Rope 1 30 Cardio
Push-up (feet on Swiss ball)superset with 3 12 Chest
Wide-Grip Push-Ups (feet on ball) 3 12 Chest
Machine Chest Press 3 8 Chest
High-Angle Cable Crossover 3 10 Chest
V-Up 3 15 Abs
Swiss-Ball Crunch (hands overhead) 3 20 Abs

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