A Two-Month Training Program For Athletes

Pro athlete physiques are enviable and great motivators of many people. The life of an athlete encompasses dynamic, progressive and powerful movements. If you are not an athlete but want to look and perform like one, you have no option but to plan for athlete games training program. Few people get an opportunity to interact with famous athletes who do particular sports and they can tell you that specific-sport training is very particular. For instance a football defender would perform different from a basketball guard. However, if your goal is to develop athletic skills, you must prioritize on the following factors.

• Complete the puzzle in all directions:

Generally, you are supposed to accomplish 3 athletic goals: strength, conditioning, and explosiveness. You can lift a heavy load and run, and there you will have attained the three. However, it is not as simple as it sounds and you need good strength training for workouts athletes. Start with building a strong body. You can’t simply get strong through calf raises or max out the big lifts every day. You must begin with simple movements like squats that offer total body strength.  Perform presses, deadlifts, and pull ups for additional strength. The other thing is to plan the routines that will stimulate strength gradually rather than crush the body with too many reps. The two important types of explosiveness are strength speed and speed strength. Explosiveness is very important because in maximizes development of type 2 fibers of the muscle. For these fibers to grow, it is not all about fast lifting

1) Speed strength: This entails use of lighter loads to move as fast as you can. E.g. medicine ball-throw.
 
2) Strength speed: It is the use of heavy weights to move in the fastest speed possible e.g. power clean.

The two tenets of explosiveness are equally important.
The last aspect of agreat training routine is conditioning. It is much more than jogging or tread-milling after weight training. In a nut shell, both the aerobic and anaerobic training must be covered. Aerobics are less intense exercises like cycling and jogging while anaerobic training involves more intense exercises like lifts and sprints.
 
1) Get it together:
The mentioned exercises are great but if they are not performed to challenge you, they will be of no use. When the objective is to hit 3 aspects of professional athlete workout routines, then the correct intensities and volumes must be applied.
 
2) Great training routine for athletes:
The exercises mentioned here are very familiar, only that they should be performed in a highly athletic perspective. The key is developing a program that leads to progressive gains, beginning at low sets and reps. The first month of training should encompass high volumes but of lower intensities. As the month goes by, workout volume should increase. During the second month, the main focus should be the establishment of stronger muscles. This is the month you start a proactive conditioning routine. Aerobic conditioning should be completed in higher volumes while the anaerobic training requires a higher intensity.

i) Lower Bodyworkout plan for athletes

• Squats
• Long jumps
• Deadlifts
• Barbell lunges
• Crunches
• Behind-the-neck press
• Power clean

 
ii) Upper body exercises

• Medicine ball chest pass
• Floor press
• Pull ups
• Overhead triceps extension
• Push jerk
• Bench press
• Incline Dumbbell curls
• Seated triceps press

The last week of every workout will require you to reduce intensity and volume. Giving the body a rest will enable it bounce back stronger than ever. Following this routine closely, will give you a new body in two months’ time. This is a training program guide for anyone who wants to develop athletic bodies or an athlete who is in their off-season. It will help you look great, move faster, and be stronger. It is an excellent program for bodybuilders too.