Increase Your Strength and Sports Performance
Aug 27, 2012
Here is One of the best Sports Performance Workout Programs you will every try.
This Workout Program happens to be one of the best plans that is in MONTH 20 Of the Advanced Sports Specific Lifestyle that I am currently doing. This workout emphasizes Every possible area that is required to be trained in order to enhance overall performance.
I hope you all enjoy
Tak care,
Mike McErlane
Just what is performance?
Performance can be defined differently for just about anyone. Some may see performance as being better at a sport, but some may see it as being better as simply walking up stairs. In this particular case I am using the term performance to describe those that would like to be able to physically do just about anything type of strenuous physical feat easily. Walking, running, jumping, mud runs, or anything that requires some athleticism then this is the workout plan for you. Below I outline the first week of the 4 week workout, so feel free to give it a try.If you are logged in as a member then click Here to get access to more workouts
Non-Members Click here are try the website FREE for 7 days and get as many workout programs as you like!
I hope you all enjoy
Tak care,
Mike McErlane
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Machine Leg Press Both Legs | 1 | 20 | Legs |
| Adductor Side Steps | 1 | 20 | Legs |
| Standing Shoulder Press With Band Both Arms | 1 | 30 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Jump Squat | 2 | 10 | Legs |
| Box Jumps | 2 | 12 | Plyometrics |
| Barbell Deadlift | 4 | 3 | Legs |
| Power Clean | 4 | 3 | Olympic Lifts |
| Barbell Squat | 5 | 8 | Legs |
| Barbell Straight Legged Deadlift With Band | 3 | 8 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Seated On Bench Barbell Military Press With Band | 4 | 8 | Shoulders |
| Standing Dumbbell Side Raise Both Arms | 4 | 6 | Shoulders |
| Standing Barbell Upright Row | 4 | 8 | Shoulders |
| Laying on Ball Abdominal Crunches With a Twist With Band | 3 | 30 | Abs |
| Russian Twists | 3 | 15 | Abs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Bench Press On Bench With Band | 2 | 25 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Chest Fly With Band One Arm | 1 | 20 | Chest |
| Jump Rope | 1 | 30 | Cardio |
| SUPER-SET | 0 | 0 | TIPS |
| Barbell Bench Press On Bench | 4 | 8 | Chest |
| Dumbbell Bench Press On Bench Both Arms | 4 | 10 | Chest |
| Jump Rope | 1 | 30 | Cardio |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Mid Cable Flys Alternating Arms | 3 | 12 | Chest |
| Medicine Ball Push-Ups | 3 | 15 | Chest |
| Dips | 3 | 15 | Chest |
| Standing High Bicep Curls One Arm | 3 | 12 | Arms |
| Standing Kickbacks Both Arms With Band | 3 | 12 | Arms |
| Standing Cable Triceps Extension Both Arms | 3 | 10 | Arms |
| Standing Biceps Curl Dumbbell With Band Alternating Arms | 3 | 15 | Arms |
| V-Ups With No Equipment | 3 | 20 | Abs |
| Prone Iso Abs On Ball | 3 | 30 | Abs |
| Laying on Ball Abdominal Crunches Hands by Head With Band | 3 | 30 | Abs |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Adductor Side Steps | 5 | 10 | Legs |
| Step Ups Alternating Legs | 1 | 20 | Legs |
| Box Jumps | 1 | 20 | Plyometrics |
| Jump Rope | 1 | 60 | Cardio |
| Hang Clean | 3 | 2 | Olympic Lifts |
| Barbell Overhead Squat | 3 | 5 | Legs |
| Barbell Front Squat With Band | 3 | 10 | Legs |
| Prone Machine Leg Curl Both Legs | 2 | 20 | Legs |
| Laying On Ground Dumbbell Prone Cobras | 3 | 12 | Back |
| Barbell Bent Over Wide Grip Rows Both Arms | 3 | 6 | Back |
| Seated On Bench Cable Lat Pulldowns One Arm | 3 | 8 | Back |
| Jump Rope | 1 | 60 | Cardio |
| V-Ups With No Equipment | 3 | 15 | Abs |
| Laying on Ground Abdominal Crunches Feet Up, Hands Straight Up | 4 | 30 | Abs |
| Prone Iso Abs Feet On Ground Arms On Ball | 3 | 30 | Abs |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Seated On Ball Dumbbell Military Press Both Arms | 4 | 8 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Side Raise With Band Alternating Arms | 4 | 12 | Shoulders |
| Barrel Throws with Band | 4 | 10 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Cable Front Raise Both Arms | 4 | 10 | Shoulders |
| Standing Cable Upright Row Both Arms | 4 | 12 | Shoulders |
| Standing Dumbbell Full Range Side Raise Alternating Arms | 4 | 6 | Shoulders |
| Machine Military Press Alternating Arms | 3 | 10 | Shoulders |
| Standing Bicep Curl Barbell Both Arms | 4 | 12 | Arms |
| Standing Triceps Extension With Band Both Arms | 4 | 15 | Arms |
| Laying On Ball Bar Tricep Extension With Band Both Arms | 3 | 10 | Arms |
| Standing Both Legs Preacher Curls One Arm | 3 | 25 | Arms |
| Seated On Ball Bicep Curl With Band Both Arms Behind | 3 | 15 | Arms |
| Barbell Close Grip Bench Press with bands | 1 | 20 | Chest |
| Laying on Ground Abdominal Crunches Feet Up, Hands Straight Up with Band | 4 | 30 | Abs |
Day 5
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Jump Rope | 3 | 30 | Cardio |
| Adductor Side Steps | 3 | 10 | Legs |
| Standing Squat With Band | 4 | 12 | Legs |
| Reverse Hamstring Curl With Band | 2 | 8 | Legs |
| Barbell Squat With Ball | 3 | 8 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Barbell Incline Bench Press On Bench With Band | 2 | 15 | Chest |
| Standing Incline Chest Fly With Band One Arm | 2 | 15 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Barbell Incline Bench Press On Bench | 3 | 4 | Chest |
| Jump Rope | 1 | 30 | Cardio |
| SUPER-SET | 0 | 0 | TIPS |
| Standard Grip Pushups Feet On Ball | 3 | 12 | Chest |
| Wide Grip Push Ups Feet On Ball | 3 | 12 | Chest |
| Standing High Cable Chest Press Both Arms | 3 | 8 | Chest |
| Standing High Cable Flys Both Arms | 3 | 10 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| V-Ups With No Equipment | 3 | 15 | Abs |
| Laying on Ball Abdominal Crunches Hands Straight Up With Band | 3 | 20 | Abs |
