Train As an Athlete and Get Results
Feb 04, 2014
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 |
