The Best Athletic Training Workouts

by Rajiv Pratap Singh Digital Marketing Expert

Athletes have one body characteristic which is loved by all persons - they have a lean body, are strong and can perform most of the daily activities with relative ease. Their body is not as huge as that of the body builders and they are not as frail as persons who are on weight loss program. The good news is that you can have an athlete body if you train and live like one. The leading athletes do not spend long or many hours on stationary bike, elliptical machines or treadmill, as they try to pump up their muscles. If you need to get into an athletic training workout, you should ditch those old cardio workouts and get into more structured anaerobic, power and strength fitness routines.

The following are the vital exercises which must feature in almost all athletic training workout programs.

Lift heavy:

You must lift heavy if you want to gain muscle and body strength. To get an athlete body, you should move more weight and at the same time increase the intensity and load of the workouts. Work out hard and lift heavy but shorter bursts of time. Ensure that you push the body quite harder but for shorter durations. Cardio exercises are also important but if you do steady-slow state cardio you should upgrade it for the intensive cardio exercises which get your heart high and keep it pumping for a while. This should be followed by equal duration of recovery time.

This does not mean you need to try bench press weighing 275 lbs the way professional football players. It means you need to choose weight which you need quite some effort to lift, and ensure you do 5 reps at least. You should focus mostly on the large groups of muscles in the body which serve as the prime movers such as hamstrings, quadriceps, the chest region and the back. This does not mean you should not pay attention to the small muscles such as calves, triceps and biceps. These are equally important and you should work on them as well. You should alternate the days you do cardio with intervals of sprints at about 85% of your maximum heart rate. You should use heart rate monitor for monitoring you heart rate so as to ensure that you work at the right intensity.

When you have set your eyes on the ultimate prize of improved strength, more efficient cycling, faster marathon, improved athleticism and bigger muscles, you may get tempted to focus only on the workouts which a have been proved to help you get there. This is where the problem lies. While it is important to be spectacular in specific sport, activity, or training style, you also need to consider the fact that your body will eventually adapt and will become supper efficient regardless of the primary body movements you involve yourself in. When you neglect other body parts or systems, you increase the possibility of muscle imbalances from over training and overuse.

An easy effective fix is that you should break from your routine through cross training at least once per week. This change will boost your ability and enhance the overall results but without negatively affecting your speciality.

Hypertrophy:
If you want to build more body mass, you need to combine heavy lifting with other exercises in order to target specific body muscles. Ensure you work on at least two groups of muscles per day. Ensure you hit each one exercise at least once every week.

Cross training workout:
This should include high-rep, fast paced body weight functional circuit. Combining few supersets, for example, alternating lateral lunges and pushups will work on your body muscles while at the same time boost your heart rate and enhance the body metabolism for lean muscles mass and improved mobility.

Run faster:
Hill and speed work, tempo workouts, recover runs and long runs are very vital to your rep. The fast exercise will get your heart working faster and it is one of the best cardio exercises for athletes.