ALL-STRENGTH GUIDE: 3-DAY SPORTS CONDITIONING WORKOUT PLAN

ALL-STRENGTH GUIDE: 3-DAY SPORTS CONDITIONING WORKOUT PLAN

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The cookie-cutter weight-loss and weight-gain plans won’t cut it in the competitive sports world. Hitting the gym for 30-60 minutes, working traditional split routines, training for 10-12 reps, resting, and repeating might help you forge what looks like a battle-ready body—but it’s not necessarily the one that packs the punch you need on the field or court. While training for individual sports differ, there are many elements that carry over.

HOW IT WORKS

Kelvin Gary, N.S.C.A.-certified strength and conditioning coach and N.A.S.M. performance-enhancement specialist of Body Space Fitness, has designed the all-strength sports conditioning plan based off the following elements:

  • Core strength: Your athletic base and foundation
  • Mobility and agility: Your improvement of movement
  • Power and strength: Your ability to overwhelm the competitors
  • Speed and explosiveness: Your ability to output power in bursts
  • Endurance: Improving stamina to outwork the competitors
  • Injury prevention: Safeguarding joints, ligaments, and muscles

Each individual workout begins with a warmup and mobility work followed by core conditioning, then plyometrics, strength/power, and finishes with endurance.

DIRECTIONS

Perform workouts A, B, and C following a day on, day off structure.

Workout programming by Kelvin Gary, C.S.C.S.

WORKOUT A

EXERCISE WARMUP 1

FOAM ROLLING

Man foam rolling calve thumbnail
sets, 5-8 min.reps, rest

EXERCISE WARMUP 2

INCHWORM You’ll need: No Equipment How to

Inchworm thumbnail
sets, 10reps, rest

EXERCISE WARMUP 3

STANDING HURDLER STRETCH

Stretching thumbnail
sets, 10 breaths, each side, rest

EXERCISE WARMUP 4

BRETTZEL STRETCH How to

Brettzel Stretch thumbnail
sets, 10 breaths, each side rest, rest

EXERCISE 1

SWISS BALL ROLLOUT You’ll need: Swiss Ball, Mat How to

Swiss Ball Rollout thumbnail
sets, 10-12 reps, rest

EXERCISE 2

FARMER’S WALK You’ll need: Dumbbells How to

Farmer's Walk thumbnail
3 sets, 30 sec.reps, rest

EXERCISE 3

SQUAT JUMP How to

Squat Jump thumbnail
sets, rep, rest

EXERCISE 4

REVERSE SCOOP THROW How to

Reverse Scoop Throw thumbnail
sets, reps, rest

EXERCISE 5

BARBELL DEADLIFT You’ll need: Barbell How to

Barbell Deadlift thumbnail
sets, 8-12 reps, rest

EXERCISE 6

BARBELL BENCH PRESS You’ll need: Barbell, Bench How to

Barbell Bench Press thumbnail
sets, 8-12 reps, rest

EXERCISE 7

WALL BALL You’ll need: Medicine Ball How to

Wall Ball thumbnailsets, 6-8 reps, rest

EXERCISE 8

5-10-5 DRILL How to

The 20-Minute Workout thumbnail
sets, 10 reps, rest

WORKOUT B

EXERCISE WARMUP 1

FOAM ROLLING

Man foam rolling calve thumbnail
sets, 5-8 min.reps, rest

EXERCISE WARMUP 2

LAT HANG STRETCH

Lat Hang Stretch thumbnail
set, 8 breaths, rest

EXERCISE WARMUP 3

BAND PULL-APART

Band Pull-Apart thumbnail
sets, 10 breath, rest

EXERCISE WARMUP 4

BRETTZEL STRETCH How to

Brettzel Stretch thumbnail
sets, 10 breath each side, rest

EXERCISE 1

PLANK

Up-Down Plank thumbnail
sets, 60 sec.reps, rest

EXERCISE 2

FARMER’S WALKYou’ll need: Dumbbells How to

Farmer's Walk thumbnail
sets, 30 sec.reps, rest

EXERCISE 3

LATERAL BOUND How to

Lateral Bound thumbnail
sets, 8-10 reps, rest

EXERCISE 4

SINGLE-ARM DUMBBELL SNATCHYou’ll need: Dumbbells How to

Single-Arm Dumbbell Snatch thumbnail
sets, 6-8 reps, each arm, rest

EXERCISE 5

BULGARIAN SPLIT SQUAT

Bulgarian Split Squat thumbnail
sets, 8-12 reps, each side, rest

EXERCISE 6

ONE-ARM DUMBBELL ROWYou’ll need: DumbbellsHow to

One-arm Dumbbell Row thumbnail
sets, 8-12 reps, rest

EXERCISE 7

SINGLE-ARM DUMBBELL SNATCH You’ll need: Dumbbells How to

Single-Arm Dumbbell Snatch thumbnail
sets, 6-8 reps, each arm, rest

EXERCISE 8

ROWING MACHINE How to

Rowing Machine thumbnail
sets, 500 meters. rest

WORKOUT C

EXERCISE WARMUP 1

FOAM ROLLING

Man foam rolling calve thumbnail
sets, 5-8 min.reps, rest

EXERCISE WARMUP 2

STANDING HURDLER STRETCH

Stretching thumbnail
sets, 8 breaths, each side, rest

EXERCISE WARMUP 3

BRETTZEL STRETCH How to

Brettzel Stretch thumbnail
sets, 10 breaths, each side, rest

EXERCISE WARMUP 4

NECK ROTATIONS You’ll need: No Equipment How to

Pick Up Your Delts thumbnail
sets, 10 breaths, rest

EXERCISE 1

BARBELL LANDMINE

Barbell Landmine thumbnail
sets, 8-10 reps, each side, rest

EXERCISE 2

REVERSE SCOOP THROW How to

Reverse Scoop Throw thumbnail
sets, 6-8 reps, rest

EXERCISE 3

HIGH BOX JUMP You’ll need: Box How to

High Box Jump thumbnail
sets, 6-8 reps, rest

EXERCISE 4

5-10-5 DRILL How to

The 20-Minute Workout thumbnail
sets, reps, rest

EXERCISE 5

3-HURDLE DRILL How to

3-Hurdle Drill thumbnail
sets, reps, rest

EXERCISE 6

SPRINT

4 Tips to Fast-tracking Your Fitness Gains thumbnail
sets, 10-20 sec.reps, rest
*Perform this exercise with band resistance.
BY MIKE SIMONE