Train As an Athlete and Get Results

Feb 04, 2014
Train As an Athlete and Get Results

If you want results, then you must Train using a Program designed to get them

Walk around a typical gym setting these days. How many people do you see doing the typical training cycles and exercises? Have they changed their physique over the course of the weeks they have been training? Not really, right? Now, are you one of these guys or gals? I personally have friends who do the same thing. They are avid gym goers, and they train everyday, but they lack the structure of having a workout program that is geared to give them results. I know many have their programs that "work" for them and their favorite plans or routines, but that is the problem. A workout Program should be anything but "routine". A real program that gives you real results should be a plan that is ever changing based on the proper laws of pecific types of periodization for a specific goal in mind. Once you actually attempt and work one of these programs, the results will come out of nowhere. STOP doing your own routine and structure. Start doing a workout program that was designed for a specific reason based on your goals.

The below workout program is designed for athletes or those who want to train and or look like one. Many common movements are nixed from workout programs these days by Trainers and other experts because they truly do not know how to teach or perform the movements themselves. How many trainers and or other gym enthusiast perform Power Cleans, Dumbbell Squat, deadlifts or other un-traditional movements. How many people do you actually see ever squatting or squatting correctly (like going down parallel)? So for those that have yet to receive a proper evaluation and or instruction on how to do these certain movements, I have included a couple of instructional videos to help in the process before you take on the workout program.

Power Clean

The Power clean is typically stereotyped for those athletes such as football players and power lifters. However, ALL types of athletes no matter the sport even females should perform this crucial exercise. If the goal is to increase speed, power, and endurance throughout an athletic event, the clean must be apart of your program. The clean takes many attempts to maintain proper form and technique and must be administered by someone who knows how to perform this exercise perfectly.



Dumbbell Front Squat

Week 1

Day 1

Exercise Sets Reps Muscle Group
Box Jumps 3 10 Plyometrics
Power Clean 3 3 Olympic Lifts
Barbell Squat 3 15 Legs
Barbell Walking Lunge 3 6 Legs
Prone Machine Leg Curl Both Legs 3 10 Legs
Laying On Bench Overhead Pulldowns Both Arms 3 12 Back
Prone Cobras On Ground Without Band Both Arms 3 12 Back
Bent Over Cable Crunch 3 30 Abs

Day 2

Exercise Sets Reps Muscle Group
Barbell Bench Press On Bench With Band 3 8 Chest
Dumbbell Bench Press On Ball Alternating Arms 3 10 Chest
Standing High Cable Flys Both Arms 3 10 Chest
Standard Push Ups On Ground/Power Push Up 3 10 Chest
Standing Bicep Curl Dumbbell Both Arms 3 10 Arms
Laying On Bench Dumbbell Tricep Extension Both Arms 3 10 Arms
Standing Bicep Curl With Band Alternating Arms 3 20 Arms
Standing Kickbacks Both Arms With Band 3 20 Arms
Bent Over Cable Crunch 3 30 Abs

Day 3

Exercise Sets Reps Muscle Group
Box Jumps 3 10 Plyometrics
Standing Barbell Military Press 3 8 Shoulders
Seated On Ball Dumbbell Front Raise Alternating Arms 3 10 Shoulders
Standing Side Raise With Band Both Arms 3 10 Shoulders
Seated On Bench Bar Lat Pulldowns 3 8 Back
Dumbbell Bent Over Wide Grip Rows Alternating Arms 3 8 Back
Bent Over Cable Crunch 3 30 Abs

Day 4

Exercise Sets Reps Muscle Group
Hang Clean 3 3 Olympic Lifts
Dumbbell Front Squat 3 15 Legs
Adductor Side Steps 3 15 Legs
Barbell Side Lunge 3 12 Legs
Standing Bicep Curl Barbell With Band Both Arms 3 10 Arms
Standing Cable Triceps Extension Both Arms 3 15 Arms
Bent Over Cable Crunch 3 30 Abs

Day 5

Exercise Sets Reps Muscle Group
Box Jumps 3 10 Plyometrics
Dumbbell Sumo Squat With Ball 2 25 Legs
Barbell Incline Bench Press On Bench 1 40 Chest
Standing Shoulder Press With Band Both Arms 1 40 Shoulders
Standing Wide Grip High Rows With Band Both Arms 1 40 Back
Bent Over Cable Crunch 3 30 Abs
Laying On Ball Abdominal Crunch With Cable 3 20 Abs

Week 2

Day 1

Exercise Sets Reps Muscle Group
Box Jumps 3 10 Plyometrics
Power Clean 3 5 Olympic Lifts
Barbell Squat 3 8 Legs
Barbell Walking Lunge 3 8 Legs
Prone Machine Leg Curl Both Legs 3 10 Legs
Laying On Bench Overhead Pulldowns Both Arms 3 8 Back
Prone Cobras On Ground Without Band Both Arms 3 10 Back
Bent Over Cable Crunch 3 25 Abs

Day 2

Exercise Sets Reps Muscle Group
Barbell Bench Press On Bench With Band 3 10 Chest
Dumbbell Bench Press On Ball Alternating Arms 2 15 Chest
Standing High Cable Flys Both Arms 2 12 Chest
Standard Push Ups On Ground/Power Push Up 3 10 Chest
Standing Bicep Curl Dumbbell Both Arms 3 12 Arms
Laying On Bench Dumbbell Tricep Extension Both Arms 3 8 Arms
Standing Bicep Curl With Band Alternating Arms 3 15 Arms
Standing Kickbacks Both Arms With Band 3 20 Arms
Bent Over Cable Crunch 3 30 Abs

Day 3

Exercise Sets Reps Muscle Group
Box Jumps 3 10 Plyometrics
Standing Barbell Military Press 2 15 Shoulders
Seated On Ball Dumbbell Front Raise Alternating Arms 3 8 Shoulders
Standing Side Raise With Band Both Arms 3 10 Shoulders
Seated On Bench Bar Lat Pulldowns 3 10 Back
Dumbbell Bent Over Wide Grip Rows Alternating Arms 3 10 Back
Bent Over Cable Crunch 3 30 Abs

Day 4

Exercise Sets Reps Muscle Group
Hang Clean 3 5 Olympic Lifts
Dumbbell Front Squat 3 10 Legs
Adductor Side Steps 3 15 Legs
Barbell Side Lunge 3 8 Legs
Standing Bicep Curl Barbell With Band Both Arms 3 10 Arms
Standing Cable Triceps Extension Both Arms 3 15 Arms
Bent Over Cable Crunch 2 40 Abs

Day 5

Exercise Sets Reps Muscle Group
Box Jumps 3 10 Plyometrics
Dumbbell Sumo Squat With Ball 2 25 Legs
Barbell Incline Bench Press On Bench 1 40 Chest
Standing Shoulder Press With Band Both Arms 1 40 Shoulders
Standing Wide Grip High Rows With Band Both Arms 1 40 Back
Bent Over Cable Crunch 3 30 Abs
Laying On Ball Abdominal Crunch With Cable 3 20 Abs

Week 3

Day 1

Exercise Sets Reps Muscle Group
Box Jumps 3 10 Plyometrics
Power Clean 3 4 Olympic Lifts
Barbell Squat 3 10 Legs
Barbell Walking Lunge 3 10 Legs
Prone Machine Leg Curl Both Legs 3 10 Legs
Laying On Bench Overhead Pulldowns Both Arms 3 10 Back
Prone Cobras On Ground Without Band Both Arms 2 15 Back
Bent Over Cable Crunch 2 40 Abs

Day 2

Exercise Sets Reps Muscle Group
Barbell Bench Press On Bench With Band 3 15 Chest
Dumbbell Bench Press On Ball Alternating Arms 3 10 Chest
Standing High Cable Flys Both Arms 3 10 Chest
Standard Push Ups On Ground/Power Push Up 3 10 Chest
Standing Bicep Curl Dumbbell Both Arms 3 15 Arms
Laying On Bench Dumbbell Tricep Extension Both Arms 3 12 Arms
Standing Bicep Curl With Band Alternating Arms 3 10 Arms
Standing Kickbacks Both Arms With Band 3 10 Arms
Bent Over Cable Crunch 2 40 Abs

Day 3

Exercise Sets Reps Muscle Group
Box Jumps 3 10 Plyometrics
Standing Barbell Military Press 3 10 Shoulders
Seated On Ball Dumbbell Front Raise Alternating Arms 3 12 Shoulders
Standing Side Raise With Band Both Arms 3 12 Shoulders
Seated On Bench Bar Lat Pulldowns 3 15 Back
Dumbbell Bent Over Wide Grip Rows Alternating Arms 3 10 Back
Bent Over Cable Crunch 3 30 Abs

Day 4

Exercise Sets Reps Muscle Group
Hang Clean 3 4 Olympic Lifts
Dumbbell Front Squat 3 8 Legs
Adductor Side Steps 3 15 Legs
Barbell Side Lunge 3 10 Legs
Standing Bicep Curl Barbell With Band Both Arms 3 10 Arms
Standing Cable Triceps Extension Both Arms 3 15 Arms
Bent Over Cable Crunch 2 40 Abs

Day 5

Exercise Sets Reps Muscle Group
Box Jumps 3 10 Plyometrics
Dumbbell Sumo Squat With Ball 2 25 Legs
Barbell Incline Bench Press On Bench 1 40 Chest
Standing Shoulder Press With Band Both Arms 1 40 Shoulders
Standing Wide Grip High Rows With Band Both Arms 1 40 Back
Bent Over Cable Crunch 3 30 Abs
Laying On Ball Abdominal Crunch With Cable 3 20 Abs

Week 4

Day 1

Exercise Sets Reps Muscle Group
Box Jumps 3 10 Plyometrics
Power Clean 3 10 Olympic Lifts
Barbell Squat 3 6 Legs
Barbell Walking Lunge 3 5 Legs
Prone Machine Leg Curl Both Legs 2 15 Legs
Laying On Bench Overhead Pulldowns Both Arms 3 12 Back
Prone Cobras On Ground Without Band Both Arms 2 15 Back
Bent Over Cable Crunch 2 40 Abs

Day 2

Exercise Sets Reps Muscle Group
Barbell Bench Press On Bench With Band 3 6 Chest
Dumbbell Bench Press On Ball Alternating Arms 2 15 Chest
Standing High Cable Flys Both Arms 3 10 Chest
Standard Push Ups On Ground/Power Push Up 3 10 Chest
Standing Bicep Curl Dumbbell Both Arms 3 10 Arms
Laying On Bench Dumbbell Tricep Extension Both Arms 3 10 Arms
Standing Bicep Curl With Band Alternating Arms 3 10 Arms
Standing Kickbacks Both Arms With Band 3 12 Arms
Bent Over Cable Crunch 2 40 Abs

Day 3

Exercise Sets Reps Muscle Group
Box Jumps 3 10 Plyometrics
Standing Barbell Military Press 2 8 Shoulders
Seated On Ball Dumbbell Front Raise Alternating Arms 3 15 Shoulders
Standing Side Raise With Band Both Arms 3 10 Shoulders
Seated On Bench Bar Lat Pulldowns 3 10 Back
Dumbbell Bent Over Wide Grip Rows Alternating Arms 3 10 Back
Bent Over Cable Crunch 3 30 Abs

Day 4

Exercise Sets Reps Muscle Group
Hang Clean 3 10 Olympic Lifts
Dumbbell Front Squat 2 15 Legs
Adductor Side Steps 3 15 Legs
Barbell Side Lunge 3 6 Legs
Standing Bicep Curl Barbell With Band Both Arms 3 10 Arms
Standing Cable Triceps Extension Both Arms 3 15 Arms
Bent Over Cable Crunch 3 30 Abs

Day 5

Exercise Sets Reps Muscle Group
Box Jumps 3 10 Plyometrics
Dumbbell Sumo Squat With Ball 2 25 Legs
Barbell Incline Bench Press On Bench 1 40 Chest
Standing Shoulder Press With Band Both Arms 1 40 Shoulders
Standing Wide Grip High Rows With Band Both Arms 1 40 Back
Bent Over Cable Crunch 3 30 Abs
Laying On Ball Abdominal Crunch With Cable 3 20 Abs

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