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All-Around Athlete Workout

Most athletes participate in more then one sport. A high school athlete may play football, basketball and baseball and/or track. An average guy in the working world may run, play basketball and lift weights. An all-around athlete is one who is prepared to meet the demands of any physical activity.

This workout routine focuses on 2-3 days a week lifting on big power building movements with some key assistance exercises thrown in.

Many of the assistance exercises have been removed to combat overtraining and only the exercises that build the strength and endurance that martial artists need are included here.

In building strength and power for sports, it is necessary to analyze the muscular components involved in each sport and then apply the basic exercises for building strength in those areas. Only multi-joint, compound exercises do that. So with a few basic exercises and a couple of supplemental ones a great deal of power can be built.

Situps
Bench Press or Dips
Rows
Overhead Press
Pulldowns
Curls
Squats or Deadlifts
Calf Raises

Notes: Train consistently and use whatever set and rep scheme you feel comfortable with. It could be one or two sets to failure, 5 x 5, singles, doubles, triples – anything you want, so long as you’re consistent and work hard. If three days is too much, drop it to two days a week. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must!Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

athlete workout routine training weight lifting

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