Professional Strength!

sports-conditioning

5 Day Sports Performance Workout Plan

A Hard-hitting Sports Performance Workout Even Pros Can Win With

Sports conditioning has come along way from the days when coaches and athletes actively avoided weight training for fear of becoming slow and less agile. Today’s sports science completely embraces weight training as an absolutely essential component of every successful athlete’s conditioning program. The only question that remains is: Which is the best sports performance workout? For most athletes at any level of play, I think the program below just might be the answer. It’s not easy, but winning rarely is.

With the adoption of strength training by so many types of athletes, thousands of different workout regimens have been developed, ranging from highly-effective to practically useless (and sometimes even flat-out dangerous).

I have used the workout plan included here with great success, and I believe it is truly one of the best sports performance workout programs you will ever try — it is also one of the most challenging. This regimen emphasizes every possible area that is required to be trained in order to enhance overall performance. If you’re unsure how to perform any of the movements, I have videos of most of them on YouTube so you can see proper exercise technique.

Performance can be defined differently for just about anyone. Some may see improving performance as being better at a particular sport, while some may see it as being better at simply walking up a flight stairs. In this particular case I am using the term performance to describe those who would like to be able to do just about any type of strenuous physical feat easily. If you want to improve your game, whether it’s mud runs, jumping sports, field sports or anything that requires athleticism, then this is the workout plan for you.

This program is design to be done on five consecutive days followed by two days of rest. If your schedule or physical ability requires, you can insert a rest day after two or three workout days, and then resume with the workout plan for the remaining two or three days of the cycle, then take another day off. This workout plan is hardcore, but follow it for at least four weeks before making any changes, and you’ll be on track to achieving world-class sport performance conditioning.

Day 1
Exercise Sets Reps Muscle
Machine Leg Press (both legs) 1 20 Legs
Adductor Side Steps 1 20 Legs
Standing Shoulder Press (both arms – with band) 1 30 Shoulders
SUPER-SET THE FOLLOWING 2 EXERCISES
Jump Squat 2 10 Legs
Box Jumps 2 12 Plyometrics
Barbell Deadlift 4 3 Legs
Power Clean 4 3 Olympic Lifts
Barbell Squat 5 8 Legs
Barbell Straight Legged Deadlift (with band) 3 8 Legs
SUPER-SET THE FOLLOWING 2 EXERCISES
Seated On Bench Barbell Military Press (with band) 4 8 Shoulders
Standing Dumbbell Side Raise (both arms) 4 6 Shoulders
Standing Barbell Upright Row 4 8 Shoulders
Laying on Ball Abdominal Crunches with a Twist (using band) 3 30 Abs
Russian Twists 3 15 Abs
Day 2
Exercise Sets Reps Muscle
Barbell Bench Press on Bench (with band)Super-Set With 2 25 Chest
SUPER-SET THE FOLLOWING 2 EXERCISES
One-arm Standing Chest Fly (with band) 1 20 Chest
Jump Rope 1 30 Cardio
SUPER-SET THE FOLLOWING 2 EXERCISES
Barbell Bench Press on Bench 4 8 Chest
Dumbbell Bench Press on Bench (both arms) 4 10 Chest
Jump Rope 1 30 Cardio
SUPER-SET THE FOLLOWING 2 EXERCISES
Standing Mid-cable Flyes (alternating arms) 3 12 Chest
Medicine Ball Push-Ups 3 15 Chest
Dips 3 15 Chest
Standing One-Arm High-Bicep Curls 3 12 Arms
Standing Kickbacks (both arms – with band) 3 12 Arms
Standing Cable Triceps Extension (both arms) 3 10 Arms
Standing Biceps Curl Dumbbell (alternating arms – with band) 3 15 Arms
V-Ups (with no equipment) 3 20 Abs
Prone Iso Abs (on ball) 3 30 Abs
Laying on Ball Abdominal Crunches (with hands by head – using band) 3 30 Abs
Day 3
Exercise Sets Reps Muscle
Adductor Side Steps 5 10 Legs
Step Ups Alternating Legs 1 20 Legs
Box Jumps 1 20 Plyometrics
Jump Rope 1 60 Cardio
Hang Clean 3 2 Olympic Lifts
Barbell Overhead Squat 3 5 Legs
Barbell Front Squat (with band) 3 10 Legs
Prone Machine Leg Curl (both legs) 2 20 Legs
Laying On Ground Dumbbell Prone Cobras 3 12 Back
Barbell Bent Over Wide Grip Rows (both arms) 3 6 Back
Seated On Bench Cable Lat Pulldowns (one arm) 3 8 Back
Jump Rope 1 60 Cardio
V-Ups (with wo equipment) 3 15 Abs
Laying on Ground Abdominal Crunches (feet up, hands straight up) 4 30 Abs
Prone Iso Abs (feet on ground, arms on ball) 3 30 Abs
Day 4
Exercise Sets Reps Muscle
Seated On Ball Dumbbell Military Press (seated on ball – both arms)Super-Set With 4 8 Shoulders
SUPER-SET THE FOLLOWING 2 EXERCISES
Standing Side Raise(alternating arms – with band) 4 12 Shoulders
Barrel Throws (with band) 4 10 Shoulders
SUPER-SET THE FOLLOWING 2 EXERCISES
Standing Cable Front Raise (both arms) 4 10 Shoulders
Standing Cable Upright Row (both arms) 4 12 Shoulders
Standing Dumbbell Full-Range Side Raise (alternating arms) 4 6 Shoulders
Machine Military Press (alternating arms) 3 10 Shoulders
Standing Bicep Curl Barbell (both arms) 4 12 Arms
Standing Triceps Extension (with both arms – using band) 4 15 Arms
Laying on Ball Bar Tricep Extension (with both arms – using band) 3 10 Arms
Standing Preacher Curls (one arm at a time) 3 25 Arms
Seated on Ball Bicep Curl (using band – with both arms behind) 3 15 Arms
Barbell Close Grip Bench Press (with bands) 1 20 Chest
Laying on Ground Abdominal Crunches Feet Up, Hands Straight Up (with band) 4 30 Abs
Day 5
Exercise Sets Reps Muscle
Jump Rope 3 30 Cardio
Adductor Side Steps 3 10 Legs
Standing Squat (with band) 4 12 Legs
Reverse Hamstring Curl (with band) 2 8 Legs
Barbell Squat (with ball) 3 8 Legs
SUPER-SET THE FOLLOWING 2 EXERCISES
Barbell Incline Bench Press on Bench (with band) 2 15 Chest
One-arm Standing Incline Chest Fly (with band) 2 15 Chest
SUPER-SET THE FOLLOWING 2 EXERCISES
Barbell Incline Bench Press (on bench) 3 4 Chest
Jump Rope 1 30 Cardio
SUPER-SET THE FOLLOWING 2 EXERCISES
Standard Grip Push-ups (feet on ball) 3 12 Chest
Wide Grip Push Ups (feet on ball) 3 12 Chest
Standing High Cable Chest Press (both arms) 3 8 Chest
Standing High Cable Flys (both arms) 3 10 Chest
SUPER-SET THE FOLLOWING 2 EXERCISES
V-Ups with No Equipment 3 15 Abs
Laying on Ball Abdominal Crunches – Hands Straight Up (with band) 3 20 Abs

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>