So you might not get paid to be an athlete or maybe your best days in a sport are behind you. Nonetheless, you strive to play at your highest level whenever possible.
Whether it’s a pick-up game of basketball at the gym or whatever other sport you’re involved in, the point is your workout routine needs to be tailored towards agility, strength, speed and flexibility. So the mundane exercises everyone else seems to circulate through aren’t going to cut it.
To train like an athlete you have dissect the movements and key muscle groups used while playing. Then apply them to your workouts.
The following training routine will concentrate on developing the five major bio-motor abilities used in athletic training- mobility, technical efficiency, work capacity, strength and speed.
Monday/Wednesday/Friday
Dumbbell Snatch – 4 Sets/5 Reps
Start by standing with your feet shoulder-width apart and a dumbbell in one hand hanging towards the floor. Dip down to about a quarter-squat position then immediately bring your lower body/back towards the starting position, while simultaneously pulling the dumbbell up above your head. Make sure to keep you arm locked in a straightened position and avoid bending it. Drop the dumbbell back down, alternate hands and repeat.
Alternating Dumbbell Press – 4 Sets/8 Reps
Lying flat on a bench with a dumbbell in each hand, bring both arms to a 90 degree angle. Push one arm upwards while leaving the other at the starting position. After fully extending your arm, bring it back down. With each rep, alternate arms.
Pull-ups – 4 Sets/8 Reps
Dumbbell Squat Press – 4 Sets/8 Reps
Start by standing upright with your feet shoulder-width apart while holding a dumbbell in each hand. Slowly bend your knees until you are in a full squatting position. Then jump as high as possible, upon landing continue to the next rep.
Standing Calf Raises – 3 Sets/12 Reps
Russian Twist – 3 Sets/12 Reps
Start by sitting upright on the edge of a bench. Grasp a weight plate with both hands and hold in front of your chest with your elbows slightly bent. Rotate your torso from side to side, making sure to keep a steady and controlled motion.
Tuesday/Thursday
V-ups – 2 Sets/8 Reps
While lying face-up on the floor with your arms extended overhead, slowly bring your arms and legs up until they touch above your torso.
Back Hyperextension w/ Twist – 2 Sets/8 Reps
With your hands behind your head, lie face down on the floor. Raise your torso up as high as possible and twist to one side. Alternate sides with each rep.
Star Jumps – 2 Sets/8 Reps
Stand with your feet at hip-width and with your hands at your sides. Then squat down low, touch the floor and finish by jumping up as high as possible. During the jump, spread your legs and arms out and then land in the starting position.
180 Degree Jumps – 2 Sets/8 Reps
Standing upright with your hands behind your head, slowly squat down. From a squatting position, jump as high as possible. While in the air, turn 180 degrees.
Prone Overhead Back Toss – 2 Sets/8 Reps
Lying face down on the floor, fully extend your arms overhead while holding a medicine ball. Then throw the medicine ball straight up as high as you can and catch it.
Seated Obliques Twist Toss & Catch – 2 Sets/8 Reps
Start by sitting about five feet away from a wall. Position yourself so that one shoulder is facing the wall. Extend your arms out at shoulder level in the opposite direction, while holding a medicine ball. Twist towards the wall and throw the medicine ball. Catch the medicine ball as it bounces off the wall.
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Tags: agility, Strength Training
