Routine stolen from my Professional trainer of MLB, NBA, NFL, USAT-been pumping same thing for a year using alterante exercises on odd weeks. Haven't plateaud and it gives quantifiable measures of gains from week to week. It's also got great variety after 58 weeks I'm still loving it. Oh yeah covers power, strength, endurance, cardio, plyometrics I have some bungee routines that we bring in once every 4-6weeks-for all you home users this is a plus. Goes through primary, secondary, tertiary exhaustion phases so you can bring most of your muscle fibers to failure-stimulating growth
Chest/Back #1 45mins-1hour Once-a-week
*a training partner will increase your intensity by helping you get those reps that are difficult and result in adaptation
*ALWAYS ALWAYS ALWAYS DO THE EXTRA REPS IF YOU GOT THEM---DON'T WASTE ALL THAT EFFORT TO GET TO THE GROWTH PHASE ONLY TO QUIT!!!
* INCREASE YOUR WEIGHT/REPS/SPEED on the track consistently most weeks you should make gains in one or all 3 areas--if NOT-Get more unprocessed foods-believe me entering a workout with the mentality that I've got GREEN power versus I've got Lucky charms power will be the mental/physical edge you need!!!
*All sets are supersets with abdominals added after each press/pull (15-25reps done quickly but w/ good form)--the added intensity will build your stamina quick!!!
ROUND 1 ROUND 1 ROUND 1 ROUND 1 ROUND 1 POWER
Warmup one set 10 reps light weight-then one set with heavier weight for 5 reps
BB Bench press descending sets(plus 2's/forced reps) Max weight for 1-2 reps w/ +2 reps assisted = 3-4 reps (drop weight 20lbs each set while reps will increase next set will 4 + 2 assisted reps…)
(Alternate Bench exercise every 4th week do all 4 sets at weight of 70-80% of max for 5 reps
Abs
Pullups (machine assisted or add weight for your level) 8-12reps----note last set I usually drop the 25lb strapped to my waist and do unweighted pullups
*Abs nerds add another set here
Rest till breathing is normal--Rinse and repeat this superset 4x (bench will drop weight each set. for me this looks like 205/2+2, 185/4+2, 165/6+2, 145/8+2---adding reps or weight clearly shows strength gains week to week)
ROUND 2 ROUND 2 ROUND 2 ROUND 2 ROUND 2 STRENGTH
BB Incline Bench press 6-8 reps gotta do 6 and don't worry second set is always better here so don't pull plates too soon
(Alternate Bench exercise every 4th week-DB Incline Bench 4sets a weight you struggle to get 6-8reps
Abs
DB One-Arm rows 8-12 reps each set(I hold onto the weight rack with a good angle instead of on flat bench-pulling from inside arch to my hip with "BIG chest" and flat lower back)
(Alternate Exercise cable lat-pulldowns vary grip from outer to inner bar as sets progress)
*Abs nerds add another set here
Rest till breathing is normal--Rinse and repeat this superset 4x
ROUND 3 ROUND 3 ROUND 3 ROUND 3 ROUND 3 ENDURANCE/PLYOMETRICS
Dumbell Flys 8-15 reps keep those hands wide and the elbows in locked angle-behind the weight
(Alternate exercise-Pec Deck machine as many as you can do!!!/alternate exercise One-arm DB bench press half your body on the bench one leg stabilizing one straight out other hand on tummy)
Pushups on medicine balls alternating on one leg every 2 reps--on the floor if you can't do balls or don't get at least 5 reps!!
Seated Cable Rows 8-12 reps
(Alternate exercise-one arm rows on plate loaded machine or cable machine)
*Abs nerds add another set here
Rest till breathing is normal--Rinse and repeat this superset 4x
COOL DOWN for 5-10minutes get some form of food/recovery liquid within 15-20minutes
Use a water bottle and towel to cut cheater recovery time at water fountain and to keep the stations you're working at available since most times using 2 stations at a time.
If doing double workout that day (am/pm) Use a Carbo/alkalizing drink during your workout or if you are going to workout for more than an hour
Use RICE---Rest, Ice, Compression, Elevation----KEEP your Recovery HIGH get your rest!!!
LEGS #1 45mins-1hour Once-a-week
*a training partner will increase your intensity by helping you get those reps that are difficult and result in adaptation
*ALWAYS ALWAYS ALWAYS DO THE EXTRA REPS IF YOU GOT THEM---DON'T WASTE ALL THAT EFFORT TO GET TO THE GROWTH PHASE ONLY TO QUIT!!!
* INCREASE YOUR WEIGHT/REPS/SPEED on the track consistently most weeks you should make gains in one or all 3 areas--if NOT-Get more unprocessed foods-believe me entering a workout with the mentality that I've got GREEN power versus I've got Lucky charms power will be the mental/physical edge you need!!!
*All sets are supersets *no rest with Abs are Optional
ROUND 1 ROUND 1 ROUND 1 ROUND 1 ROUND 1 POWER
Warm-up 5-10mins bike/run, 5-10mins stretch, 2 sets-light for 8reps then heavier for 4reps then load up your workout weight
BB Squat 5-8reps (example: freestanding 300lbsx5repsx4sets get a spotter)
DB front lunges/lateral lunges 10-15reps per leg Set 1-all left leg front lunges then right, Set 2-all left leg lateral lunges then right, Set 3-alternating front left/right lunges, Set 4-alternating lateral lunges
(Alternate exercise {switch these 2 exercises weekly, let your partner do this while you do the squat/lunges})
Leg Press 30-40degree angle sled 6-10reps (example:1000lbsx8repsx4sets go heavy have a partner help you get those last couple)
Lateral box jumps/step-ups 12-16reps per leg (I setup a step box 6 blocks high and jump across it without crossing over legs-start at 1-2 blocks high- step ups I alternate legs in the air jumping up vertically-start with one foot on the box and other on ground push off box foot vertically springing up switch feet so ground foot now lands on box and box foot now becomes ground foot)
Rest till breathing is normal--Rinse and repeat this superset 4x
ROUND 2 ROUND 2 ROUND 2 ROUND 2 ROUND 2 STRENGTH
Deadlifts 10-15reps
DB front lunges w/ one foot on bosu ball 10reps (get your rear foot back far enough so it's on the ball and move body straight up and down vertically-push toe into bosu ball on downmovement for stability
(Alternate exercise)
DB front step lunges 50feet 10-15reps a leg
Weighted pole across shoulders, in place, alternating jump lunges (alternate legs jumping in place from one lunge position right into the next) 10 reps per leg
Rest till breathing is normal--Rinse and repeat this superset 4x
ROUND 3 ROUND 3 ROUND 3 ROUND 3 ROUND 3 ENDURANCE/PLYOMETRICS/STABILITY/CARDIO
Machine Leg Extensions 8-12reps 4sec hold at the top on last rep
Side Lateral shuffle ankle bungees 2-4x alternating direction between 2 plates about 20 feet apart
Machine Hamstring curls assisted negative reps on last or 4sec hold at top on last rep
Rest till breathing is normal--Rinse and repeat this superset 4x
(Alternate exercise 1)
DB Step ups with a knee up on step box 10-15reps per leg (stepup with dumbells in hand drive alternate leg knee up then back then step back down with first foot)
Bungees-lateral shuffle, lateral bounce, zig zag squat walk, duck squat walk, knee ups with hands on wall,
Rest till breathing is normal--Rinse and repeat this superset 4x
(Alternate exercise 2)
Cardio circuit all 10 reps per leg-(lateral box jumps, front alt. Dumbell lunges, lateral skater jumps, kick-outs, lateral db lunges, mountain climbers) complete 2-3x
Rest till breathing is normal--Rinse and Repeat 2x (3x advanced)
(Alternate exercise 3)
One legged bench squats 12reps with 10second hold on last rep (stand on bench hold dumbells lower one leg off bench pause then come back up)
stability ball hamstring set-8reps 10secs up/2secs down stiff as a board heels pressing into ball hands on ground, 8 leg curls in-out, 8 10secs up/2secs down toe on ball legs curled in hands across chest,
Rest till breathing is normal--Rinse and Repeat 2x
Lower Back Roman Chair hyper extensions 16-25reps for 2 sets using a weighted plate
COOL DOWN for 5-10minutes get some form of food/recovery liquid within 15-20minutes
Use a water bottle and towel to cut cheater recovery time at water fountain and to keep the stations you're working at available since most times using 2 stations at a time.
If doing double workout that day (am/pm) Use a Carbo/alkalizing drink during your workout or if you are going to workout for more than an hour
Use RICE---Rest, Ice, Compression, Elevation----KEEP your Recovery HIGH get your rest!!!