Phenomenal Individual Athletic Workouts For Guards

The guards are expected to perform as athletes and it is paramount that they get some technical athletic training. When a guard’s body is built for athleticism, it attracts attention and enables an individual to perform well.  An athletic body is based on swiftness, acceleration, power, agility, and explosion. An important point to note is that athletic exercises engage most muscles of the body. In other words, they are compound body movements as opposed to isolated muscle movements. In whatever kind of an athletic program applied, strength and conditioning must be parts of it if optimum results are to be reached. It must also be ensured that the right diet is taken and enough time allowed for recovery. Most importantly, consistency should be maintained. If you are looking for a perfect body shape here are the most effective workouts that provide athletic build for guards.

Power Cleans
These refer to full-body workouts. They engage most body muscles e.g. hamstrings, calves, glutes, biceps and triceps, spinal muscles etc. Total body workouts provide explosiveness and power for an athletic trainer.

Squats
Squats are ideal for lower body fitness. It is so embarrassing to find a guard who is well built on the upper torso while having some chicken legs. Squats enhance the lower body power and strength. If you perform hard squats, they are sure to work out the core, glutes, and the thighs.

Bench Press
A guard must have strong arms and powerful chest so as to be efficient. Bench press works for the upper body part, specifically the pectoral region, the triceps, shoulders, and abs. Bench pressing is commonly performed using the barbell or the dumb bells.

Sprints
Sprinting normally improves the speed of an athlete. Speed is a great asset for any guard. It is also a good aerobic for fat burning.

 Pull-ups
These types of exercises should be an integral part of a guard’s training so as to enhance the pulling capacity.

Shoulder Press
This is a must exercise for any guard who wants to build powerful shoulders. They work for the triceps as well to produce an athletic body form.

Pallof Press
This is a type of movement that helps a guard resist rotation while taking care of the lower back, abs, adobliques.

Hips Extension
It is commonly known as hip thrust and it is a good strength training workout for the glutes.


Rows
A guard should know how to wrestle professionally, and rows are strength training exercises that build power for pulling. They work for the biceps, shoulders, and lats.

Farmer’s Carry
This should be an all-time workout for a guard. It facilitates mass building, improves endurance and increases the grip strength. As a guard, you can make a habit of carrying things around say water buckets, heavy sacks, dumbbell, or any other heavy material of your choice. 

Lunges
Lunges are meant to put the lower back in shape. They also strengthen the glutes, hips, and quadriceps.

Plyometrics
Plyometrics are a type of jumping exercises that increases speed and agility of an athletic body. They are very critical, require someone with some athletic experience, and caution should be taken to avoid injuries.

Push-ups
Push- ups may seem so simple but they are great exercises for the upper body. They engage the core muscles and shoulders.

Strength training exercises are among the most important aspects of body fitness for athletes. Remember that muscles become less and less stronger as someone ages, so, guards must work on strength all the time. The advantages of strength training include improvement of the range of movements, prevention of osteoporosis, and acting as an aerobic workout  for weight loss.