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Soccer Workout

The national sport of Europe of course is football, unless you live here in the United States where it’s known by the name of soccer.

Soccer is a fast-growing sport here in the U.S. as well and many youths are signing up in droves to play soccer at the youth and high school level.

This routine is for anyone, at any level, who’s involved in soccer and wants to get better, stronger and faster playing the game. As always, this routine can be used by anyone – you don’t have to be a soccer player to benefit from it.

Soccer of course, requires strength and endurance/stamina, especially in the lower limbs, with the ability to cope with body contact and both short sprints and sustained effort.

The routine below will address all those needs and more.

Hyperextensions
Overhead Press
Squats
Pullovers (immediately after squats)
Calf Raises
Abs

Notes: Train consistently 2-3 days per week 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. 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.

Overall Fitness Routine

This is a nice workout that will build solid muscle and get you in good physical condition as well. The routine is used for overall fitness, power and muscle building all in one package.

You perform the exercises in a traditional rep/set scheme or you could do them in a circuit.

Circuit training differs from the bodybuilders usual set system in that just ONE set of each exercise is performed, following immediately by the next exercise, progressing from exercise to exercise until the ‘circuit’ has been completed. After which, the whole sequence is followed through again, perhaps two to four circuits according to experience and capability.

Progress is made by adding more circuits, adding more weight or beating your previous time to preform the circuit.

Classic Volleyball Workout

This is a basic, volleyball workout routine that focuses on three days a week lifting on big power building movements.

The workout was taken from the book, “The Complete Weight Training Book,’ published in 1976.

Many of the assistance exercises have been removed to combat overtraining and only the exercises that build the strength, jumping ability and endurance that volleyball players need are included here.

The modified routine revolves around core power exercises that you’ll train 2-3 days a week on. Of course all of these specific sports workouts can be used by everyone. A good workout is a good workout no matter what type of lifter or athlete you are. The workout has been modified so you can add your own set and rep scheme to the mix as well.

The primary advantage of weight training for volleyball is improvement of vertical jumping ability.

Power Cleans
Pulldowns
Pressdowns
Overhead Press
Squats
Calf Raises
Situps

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.

workout training weightlifting volleyball

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

Classic Martial Arts Workout II

This is another basic, martial arts routine that focuses on 2-3 days a week lifting on big power building movements with some key assistance exercises thrown in.

This workout was taken and modified from the book, ‘The All Sports Training Manual,’ published in 1982.

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.

The modified routine revolves around core power exercises that you’ll train 2-3 days a week on. Of course all of these specific sports workouts can be used by everyone. A good workout is a good workout no matter what type of lifter or athlete you are. The workout has been modified so you can add your own set and rep scheme to the mix as well.

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.

martial arts training workout strength training

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