Sports and Fitness Routine
This routine will increase your power, explosiveness, speed, and overall fitness and cardiovascular efficiency.
MONDAY
Warm up:
- 10 minutes on treadmill on 4.5 speed and 2.5 elevation
- dumbbell punches holding 8 pound dumbbells 3 sets x 35 reps, resting 30 seconds between sets.
- leg press 3 sets x 20 reps
- light lower body stretching
Actual workload:
- plyo jumps. do 4 sets x 15 jumps trying to jump onto a higher box each set (if possible) get low into squat position then EXPLODE upwards landing onto the box and immediately squat down and jump up and off the box and repeat, rest 30-40 seconds between sets
- barbell squats pausing for 2 seconds at the bottom then EXPLODING upwards and not locking the knees out 4 sets x 10 reps, progressively going heavier each set, rest 40-50 seconds between sets
- jumping lateral lunges no weight 3 sets x 20 paces, resting 40-50 seconds between sets
- deadlifts 3 sets x 15 reps, progressively going heavier each set and resting only 40-50 seconds between sets
- jumping squats in selectorized leg press, the one that mimics a hack squat, not the horizontal one. do 3 sets x 12 reps, progressively going heavier each set and resting 30-40 seconds between sets
- calf raise on leg press 4 sets x 20 reps, rest 30 seconds between sets keep the weight the same, but do each rep explosively and contract hard at the top for 3-4 seconds.
- planks 3 sets x failure
- active stretching of muscles worked
TUESDAY
Moderate intensity cardio 30-40 minutes
WEDNESDAY
Warm Up:
- Warm up for 10 minutes on stationary bike on level 6.0
- 1-dumbbell punches holding 8 pound dumbbells 3 sets x 35 reps
- 2-light stretching
Actual workload:
- incline dumbbell presses 4 sets x 10 reps, progressively going heavier each set and resting 40-50 seconds between sets
- push ups on a bo su with plates added to the back for extra resistance. 3 sets x 12-15 reps resting 40-50 seconds between sets
- hand step ups 3 sets x 30 steps with hands, 15 leading with right arm, 15 leading with left using as high a riser as possible, resting 40 seconds between sets
- barbell clean and press 4 sets x 10 reps resting 40-50 seconds between sets
- side laterals 3 sets x 15 reps, resting 30-40 seconds between sets
- squats into shoulder presses using dumbbells 3 sets x 12 reps, EXPLODING on the upward motion, using the quads and shoulders to power the dumbbells up
- medicine ball slams for abs, bring ball overhead and as the ball is coming down, slightly crunch down and SLAM the ball into the ground so it bounces back up and repeat. 3 sets x 20 reps, resting 30-40 seconds between sets
- planks 2 sets x failure
- leg raises on upright ab chair 3 sets x 25 reps, resting 30 seconds between sets
- active stretching of muscles worked
Cardio-interval training. Warm up 5 minutes then jog for one minute followed by sprinting for one minute, do that back and forth for 20 minutes. You can do this outside or inside.
THURSDAY
25 minutes of jumping rope
FRIDAY
Warm Up:
- 1-10 minutes on elliptical on level 5
- 2-dumbbell punches using 8's, 3 sets x 35 reps
- 3-light stretching
Actual workload:
- dumbbell plank rows 3 sets x 10 reps each side, resting 40-50 seconds each side
- weighted hyperextensions 3 sets x 20 reps, resting 30-40 seconds between sets
- rack deads from the knees up, EXPLODING on the positive portion of the rep and focusing on lowering under control 4 sets x 10 reps, resting 60 seconds between sets
- inverted pull ups 4 sets x failure, contracting 4 seconds per rep
- mountain climbers 3 sets x 30 reps, rest just enough in between to catch breathe
- run over to treadmill and sprint for 4 minutes
- smith machine bench throws 3 sets x 12 reps, rest 40 seconds between sets
- rope crunches 3 sets x 25 reps, rest 40-50 seconds between sets
- swiss ball crunches 3 sets x 30 reps, resting 30-40 seconds between sets
- active stretching of muscles worked
Cardio: treadmill set on 4.0 difficulty and bring incline up between 7.0-9.0 , do 25-30 minutes
SATURDAY (an easier day)
Warm up:
- dumbbell punches using 8 pound dumbbells 3 sets x 35 reps
- light stretching
Actual workload:
- e-z curl bar curls 4 sets x 12 reps, rest 40-50 seconds between sets
- super set incline dumbbell curls with dumbbell hammer curls 3 rounds x 10 reps each set, no rest from one exercise to the other but rest 40-50 seconds after each completion
- close grip smith machine presses 4 sets x 8 reps, rest 60 seconds between sets
- rope pressdowns 4 sets x 15 reps, rest 30-40 seconds between sets
- diamond push ups 3 sets x failure
- bent over dumbbell laterals 3 sets x 15 reps, rest 30 seconds between sets
- toe jumps calf raise 3 sets x 20 jumps, rest 30-40 seconds between sets
Cardio: 35 minutes moderate intensity cardio
SUNDAY
no workout
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