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

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

1 sets, 5-8 min.reps, rest

EXERCISE WARMUP 2

INCHWORM You’ll need: No Equipment How to

1 sets, 10reps, rest

EXERCISE WARMUP 3

STANDING HURDLER STRETCH

1 sets, 10 breaths, each side, rest

EXERCISE WARMUP 4

BRETTZEL STRETCH How to

1 sets, 10 breaths, each side rest, rest

EXERCISE 1

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

3 sets, 10-12 reps, rest

EXERCISE 2

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

3 sets, 30 sec.reps, rest

EXERCISE 3

SQUAT JUMP How to

3 sets, 8 rep, rest

EXERCISE 4

REVERSE SCOOP THROW How to

3 sets, 6 reps, rest

EXERCISE 5

BARBELL DEADLIFT You’ll need: Barbell How to

4 sets, 8-12 reps, rest

EXERCISE 6

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

4 sets, 8-12 reps, rest

EXERCISE 7

WALL BALL You’ll need: Medicine Ball How to

4 sets, 6-8 reps, rest

EXERCISE 8

5-10-5 DRILL How to

3 sets, 10 reps, rest

WORKOUT B

EXERCISE WARMUP 1

FOAM ROLLING

1 sets, 5-8 min.reps, rest

EXERCISE WARMUP 2

LAT HANG STRETCH

1 set, 8 breaths, rest

EXERCISE WARMUP 3

BAND PULL-APART

1 sets, 10 breath, rest

EXERCISE WARMUP 4

BRETTZEL STRETCH How to

1 sets, 10 breath each side, rest

EXERCISE 1

PLANK

3 sets, 60 sec.reps, rest

EXERCISE 2

FARMER’S WALKYou’ll need: Dumbbells How to

3 sets, 30 sec.reps, rest

EXERCISE 3

LATERAL BOUND How to

3 sets, 8-10 reps, rest

EXERCISE 4

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

3 sets, 6-8 reps, each arm, rest

EXERCISE 5

BULGARIAN SPLIT SQUAT

4 sets, 8-12 reps, each side, rest

EXERCISE 6

ONE-ARM DUMBBELL ROWYou’ll need: DumbbellsHow to

4 sets, 8-12 reps, rest

EXERCISE 7

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

4 sets, 6-8 reps, each arm, rest

EXERCISE 8

ROWING MACHINE How to

3 sets, 500 meters. rest

WORKOUT C

EXERCISE WARMUP 1

FOAM ROLLING

1 sets, 5-8 min.reps, rest

EXERCISE WARMUP 2

STANDING HURDLER STRETCH

1 sets, 8 breaths, each side, rest

EXERCISE WARMUP 3

BRETTZEL STRETCH How to

1 sets, 10 breaths, each side, rest

EXERCISE WARMUP 4

NECK ROTATIONS You’ll need: No Equipment How to

1 sets, 10 breaths, rest

EXERCISE 1

BARBELL LANDMINE

3 sets, 8-10 reps, each side, rest

EXERCISE 2

REVERSE SCOOP THROW How to

3 sets, 6-8 reps, rest

EXERCISE 3

HIGH BOX JUMP You’ll need: Box How to

3 sets, 6-8 reps, rest

EXERCISE 4

5-10-5 DRILL How to

4 sets, 3 reps, rest

EXERCISE 5

3-HURDLE DRILL How to

4 sets, 3 reps, rest

EXERCISE 6

SPRINT

4 sets, 10-20 sec.reps, rest

*Perform this exercise with band resistance.