Sports Specific Blast!
Dec 03, 2015
One of my favorite phases in the Sports Specific Lifestyle is this workout. Try it over the next 4 weeks!
Every now and then, I like to give my own personal workout for the day and give you a chance to try the entire program! I started the fist day today which was Legs, Chest, Arms and Abs. Sounds like a lot, but when you are training for a sports performance goal, the idea is to not overload these muscle groups with numerous exercises, yet hitting them with frequency during the whole week. Below is the intro to the first day and you can get the entire program below!
Enjoy!
Mike McErlane
Enjoy!
Mike McErlane
Week 1
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Box Jumps | 3 | 10 | Plyometrics |
| Power Clean | 3 | 5 | Olympic Lifts |
| Barbell Squat | 3 | 5 | Legs |
| Dumbbell Squat | 3 | 10 | Legs |
| Abductor Side Steps | 3 | 10 | Legs |
| Prone Machine Leg Curl Alternating Legs | 4 | 15 | Legs |
| Barbell Bench Press On Bench With Band | 3 | 8 | Chest |
| Dumbbell Bench Press On Bench Both Arms | 3 | 10 | Chest |
| Standing Bicep Curl Dumbbell With Band Both Arms | 4 | 15 | Arms |
| Standing Kickbacks Both Arms With Band | 4 | 20 | Arms |
| Standing Bicep Curl Dumbbell With Band One Arm | 3 | 12 | Arms |
| Standing Cable Tricep Extension One Arm | 3 | 15 | Arms |
| Laying On Ball Abdominal Crunch With Cable | 3 | 30 | Abs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Box Jumps | 3 | 10 | Plyometrics |
| Jump Rope | 3 | 30 | Cardio |
| Standing Barbell Military Press | 3 | 10 | Shoulders |
| Standing Side Raise With Band Both Arms | 3 | 12 | Shoulders |
| Standing Dumbbell Front Raise Alternating Arms | 3 | 12 | Shoulders |
| Seated On Bench Bar Lat Pulldowns | 3 | 8 | Back |
| Laying On Ball Abdominal Crunch With Cable | 3 | 30 | Abs |
| Laying On Ground Dumbbell Prone Cobras | 4 | 10 | Back |
| Laying on Ball Abdominal Crunches Hands Straight Up | 3 | 20 | Abs |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Jump Rope | 3 | 30 | Cardio |
| Jump Squat | 3 | 15 | Legs |
| Abductor Side Steps | 1 | 30 | Legs |
| Barbell Front Squat | 3 | 5 | Legs |
| Step Ups Alternating Legs | 3 | 10 | Legs |
| Barbell Incline Bench Press On Bench | 3 | 8 | Chest |
| Standing Incline Chest Fly With Band One Arm | 3 | 15 | Chest |
| Standard Grip Pushups Feet On Ball | 3 | 10 | Chest |
| Laying On Ball Abdominal Crunch With Cable | 3 | 30 | Abs |
| Deadlift | 2 | 10 | Olympic Lifts |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Seated On Ball Dumbbell Military Press Alternating Arms | 3 | 15 | Shoulders |
| Seated On Ball Dumbbell Front Raise Both Arms | 3 | 10 | Shoulders |
| Barrel Throws with Band | 3 | 10 | Shoulders |
| Laying on Ball Dumbbell Prone Cobras | 3 | 8 | Back |
| Standing Wide Grip Low Rows With Band Both Arms | 3 | 12 | Back |
| Standing Bicep Curl Barbell With Band Both Arms | 4 | 25 | Arms |
| Jump Rope | 2 | 60 | Cardio |
| Standing Cable Triceps Extension Both Arms | 4 | 20 | Arms |
| Dips | 3 | 25 | Chest |
| Laying On Ball Abdominal Crunch With Cable | 3 | 30 | Abs |
Day 5
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Walk Run Treadmill- 20-30 minutes | 1 | 1 | Cardio |
| Jump Rope | 3 | 30 | Cardio |
| Box Jumps | 3 | 10 | Plyometrics |
| Two Legged Broad Jump | 3 | 10 | Plyometrics |
| Dumbbell Squat | 3 | 6 | Legs |
| Standing Squat With Band | 3 | 10 | Legs |
| Close Grip Push Ups | 3 | 10 | Chest |
| Wide Grip Push Up | 3 | 10 | Chest |
| Standing Chest Fly With Band One Arm | 3 | 10 | Chest |
| Laying On Ball Abdominal Crunch With Cable | 3 | 30 | Abs |
Week 2
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Power Clean | 3 | 3 | Olympic Lifts |
| Barbell Squat | 3 | 6 | Legs |
| Abductor Side Steps | 3 | 10 | Legs |
| Prone Machine Leg Curl Alternating Legs | 3 | 10 | Legs |
| Barbell Bench Press On Bench With Band | 3 | 12 | Chest |
| Dumbbell Bench Press On Bench Both Arms | 3 | 12 | Chest |
| Standing Bicep Curl Dumbbell With Band Both Arms | 4 | 15 | Arms |
| Laying On Ball Abdominal Crunch With Cable | 3 | 30 | Abs |
| Standing Kickbacks Both Arms With Band | 4 | 20 | Arms |
| Dips | 4 | 10 | Chest |
| Standard Push Ups On Ground/Power Push Up | 4 | 15 | Chest |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Box Jumps | 2 | 10 | Plyometrics |
| Box Jumps | 2 | 10 | Plyometrics |
| Jump Rope | 1 | 30 | Cardio |
| Standing Barbell Military Press | 3 | 10 | Shoulders |
| Standing Side Raise With Band Both Arms | 3 | 10 | Shoulders |
| Standing Dumbbell Front Raise Alternating Arms | 3 | 8 | Shoulders |
| Seated On Bench Bar Lat Pulldowns | 3 | 12 | Back |
| Laying On Ball Abdominal Crunch With Cable | 3 | 25 | Abs |
| Laying on Ball Abdominal Crunches Hands Straight Up | 3 | 30 | Abs |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Jump Rope | 2 | 30 | Cardio |
| Jump Squat | 1 | 20 | Legs |
| Abductor Side Steps | 1 | 20 | Legs |
| Barbell Front Squat | 3 | 6 | Legs |
| Alternating Front Lunge with Band attached in Front | 3 | 8 | Legs |
| Step Ups Alternating Legs | 1 | 20 | Legs |
| Barbell Incline Bench Press On Bench | 3 | 10 | Chest |
| Standing Incline Chest Fly With Band One Arm | 3 | 12 | Chest |
| Laying On Ball Abdominal Crunch With Cable | 3 | 30 | Abs |
| Standing Incline Chest Press Alternating Arms | 3 | 15 | Chest |
| Plank | 3 | 30 | Abs |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Seated On Ball Dumbbell Military Press Alternating Arms | 3 | 8 | Shoulders |
| Seated On Ball Dumbbell Side Raise Both Arms | 3 | 12 | Shoulders |
| Seated On Ball Dumbbell Front Raise Both Arms | 3 | 10 | Shoulders |
| Laying on Ball Dumbbell Prone Cobras | 2 | 12 | Back |
| Standing Wide Grip Low Rows With Band Both Arms | 3 | 8 | Back |
| Jump Rope | 2 | 30 | Cardio |
| Laying On Ball Abdominal Crunch With Cable | 3 | 20 | Abs |
| Laying on Ball Abdominal Crunches Hands Straight Up | 3 | 30 | Abs |
| Walk Run Treadmill- 20-30 minutes | 1 | 1 | Cardio |
Day 5
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Walk Run Treadmill- 20-30 minutes | 1 | 1 | Cardio |
| Jump Rope | 1 | 30 | Cardio |
| Box Jumps | 3 | 8 | Plyometrics |
| Two Legged Broad Jump | 3 | 10 | Plyometrics |
| Dumbbell Squat | 3 | 15 | Legs |
| Standing Squat With Band | 3 | 15 | Legs |
| Close Grip Push Ups | 2 | 12 | Chest |
| Wide Grip Push Up | 2 | 12 | Chest |
| Standing Chest Fly With Band One Arm | 1 | 40 | Chest |
| Laying On Ball Abdominal Crunch With Cable | 3 | 30 | Abs |
Week 3
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Power Clean | 3 | 3 | Olympic Lifts |
| Barbell Squat | 3 | 10 | Legs |
| Abductor Side Steps | 3 | 15 | Legs |
| Barbell Bench Press On Bench With Band | 3 | 15 | Chest |
| Dumbbell Bench Press On Bench Both Arms | 2 | 8 | Chest |
| Standing Bicep Curl Dumbbell With Band Both Arms | 3 | 20 | Arms |
| Standing Kickbacks Both Arms With Band | 3 | 12 | Arms |
| Laying On Ball Abdominal Crunch With Cable | 3 | 30 | Abs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Box Jumps | 1 | 10 | Plyometrics |
| Jump Rope | 2 | 60 | Cardio |
| Standing Barbell Military Press | 3 | 6 | Shoulders |
| Standing Side Raise With Band Both Arms | 3 | 10 | Shoulders |
| Standing Dumbbell Front Raise Alternating Arms | 3 | 10 | Shoulders |
| Seated On Bench Bar Lat Pulldowns | 3 | 12 | Back |
| Laying On Ball Abdominal Crunch With Cable | 3 | 30 | Abs |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Jump Rope | 1 | 30 | Cardio |
| Jump Squat | 3 | 12 | Legs |
| Barbell Front Squat | 3 | 15 | Legs |
| Alternating Front Lunge with Band attached in Front | 3 | 10 | Legs |
| Step Ups Alternating Legs | 3 | 10 | Legs |
| Barbell Incline Bench Press On Bench | 3 | 15 | Chest |
| Standing Incline Chest Fly With Band One Arm | 3 | 15 | Chest |
| Standard Grip Pushups Feet On Ball | 2 | 10 | Chest |
| Laying On Ball Abdominal Crunch With Cable | 3 | 30 | Abs |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Seated On Ball Dumbbell Military Press Alternating Arms | 3 | 10 | Shoulders |
| Seated On Ball Dumbbell Side Raise Both Arms | 3 | 6 | Shoulders |
| Seated On Ball Dumbbell Front Raise Both Arms | 3 | 6 | Shoulders |
| Laying on Ball Dumbbell Prone Cobras | 3 | 10 | Back |
| Standing Wide Grip Low Rows With Band Both Arms | 3 | 6 | Back |
| Jump Rope | 1 | 100 | Cardio |
| Laying On Ball Abdominal Crunch With Cable | 3 | 30 | Abs |
Day 5
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Walk Run Treadmill- 20-30 minutes | 1 | 1 | Cardio |
| Jump Rope | 3 | 30 | Cardio |
| Box Jumps | 3 | 10 | Plyometrics |
| Two Legged Broad Jump | 3 | 12 | Plyometrics |
| Dumbbell Squat | 1 | 30 | Legs |
| Standing Squat With Band | 1 | 30 | Legs |
| Close Grip Push Ups | 3 | 10 | Chest |
| Wide Grip Push Up | 3 | 10 | Chest |
| Laying On Ball Abdominal Crunch With Cable | 3 | 30 | Abs |
Week 4
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Power Clean | 3 | 4 | Olympic Lifts |
| Barbell Squat | 3 | 8 | Legs |
| Abductor Side Steps | 3 | 10 | Legs |
| Prone Machine Leg Curl Alternating Legs | 3 | 8 | Legs |
| Barbell Bench Press On Bench With Band | 3 | 5 | Chest |
| Dumbbell Bench Press On Bench Both Arms | 3 | 8 | Chest |
| Standing Bicep Curl Dumbbell With Band Both Arms | 4 | 10 | Arms |
| Standing Kickbacks Both Arms With Band | 4 | 12 | Arms |
| Laying On Ball Abdominal Crunch With Cable | 3 | 30 | Abs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Box Jumps | 3 | 8 | Plyometrics |
| Jump Rope | 3 | 30 | Cardio |
| Standing Barbell Military Press | 3 | 10 | Shoulders |
| Standing Side Raise With Band Both Arms | 3 | 8 | Shoulders |
| Standing Dumbbell Front Raise Alternating Arms | 3 | 8 | Shoulders |
| Seated On Bench Bar Lat Pulldowns | 3 | 10 | Back |
| Laying On Ball Abdominal Crunch With Cable | 3 | 30 | Abs |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Jump Rope | 1 | 30 | Cardio |
| Jump Squat | 1 | 20 | Legs |
| Abductor Side Steps | 1 | 20 | Legs |
| Barbell Front Squat | 3 | 8 | Legs |
| Alternating Front Lunge with Band attached in Front | 3 | 10 | Legs |
| Step Ups Alternating Legs | 1 | 15 | Legs |
| Barbell Incline Bench Press On Bench | 3 | 8 | Chest |
| Standing Incline Chest Fly With Band One Arm | 3 | 8 | Chest |
| Standard Grip Pushups Feet On Ball | 3 | 8 | Chest |
| Laying On Ball Abdominal Crunch With Cable | 3 | 30 | Abs |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Seated On Ball Dumbbell Military Press Alternating Arms | 3 | 8 | Shoulders |
| Seated On Ball Dumbbell Side Raise Both Arms | 3 | 15 | Shoulders |
| Seated On Ball Dumbbell Front Raise Both Arms | 3 | 15 | Shoulders |
| Barrel Throws with Band | 3 | 12 | Shoulders |
| Laying on Ball Dumbbell Prone Cobras | 2 | 12 | Back |
| Jump Rope | 1 | 30 | Cardio |
| Laying On Ball Abdominal Crunch With Cable | 3 | 30 | Abs |
Day 5
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Walk Run Treadmill- 20-30 minutes | 1 | 1 | Cardio |
| Jump Rope | 3 | 30 | Cardio |
| Box Jumps | 3 | 10 | Plyometrics |
| Two Legged Broad Jump | 3 | 10 | Plyometrics |
| Dumbbell Squat | 3 | 10 | Legs |
| Standing Squat With Band | 3 | 10 | Legs |
| Close Grip Push Ups | 3 | 8 | Chest |
| Wide Grip Push Up | 3 | 8 | Chest |
| Standing Chest Fly With Band One Arm | 3 | 8 | Chest |
| Laying On Ball Abdominal Crunch With Cable | 3 | 30 | Abs |
