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Athlete Strength Training

Athlete off-season Strength Training Workout

The athlete strength training workout includes exercises for each muscle group, with a particular emphasis on compound exercises, to cause maximum muscle stimulation in athlete. There is equal emphasis on lower and upper-body exercises to build balanced muscle development. Moderate to heavy weights should be used and the prescribed sets and reps are designed to develop muscle strength and hypertrophy (muscle size).

You may change the exercises according to your particular athletic event. This program is more suitable for sprinting events but the amount of upper-body work should be increased and lower-body work reduced for events such as javelin or discus. Longer distance running events require more muscular endurance and less muscle mass, so the reps should be increased and the weights reduced.

Frequency: 3/week on non-consecutive days, alternating workout 1 (lower body) and workout 2 (upper body).

Workout Time: Apr. 45 min (excluding warm-up and stretching). Click for doing warm up and it's exercises.

Rest: 60-90 s between sets and 1-2 min between exercises.

Training Tempo: 2 counts for the concentric (lifting) action; 3 counts for the eccentric (lowering) action.

Athlete off-season Strength Training Workout 1 (lower body)

Athlete off-season Strength Training Workout 2 (upper body)

Athlete in-season Strength Training Workout

The athlete in-season strength training workout places more emphasis on isolation exercises and less on compound movements. As the goal shifts to strength and mass maintenance, and developing muscle endurance, the number of repetitions are increased and the total number of sets are reduced slightly. Like the athlete off-season strength training workout, the exercises are designed to promote balanced development of all muscle groups.

Frequency: 2/week on non-consecutive days, alternating workout 1 (lower body) with workout 2 (upper body).

Workout time: Apr. 30 min (excluding warm-up and stretching). Click for doing warm up and it's exercises.

Rest: 60-90 s between sets and 1-2 min between exercises.

Training Tempo: 2 counts for the concentric (lifting) action; 3 counts for the eccentric (lowering) action.

Athlete in-season Strength Training Workout 1 (lower body)

Athlete in-season Strength Training Workout 2 (upper body)