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Strength and Speed Workouts For Athletes

By Alex On December 1, 2009 Under Speed Training Workouts

Funny story…

I’m walking back into my condo complex late last night, and I see the complex security guard, Steve, up ahead (his back is turned to me).

He doesn’t hear me, so I just figure I’ll just walk by, give him a shout-out and keep it movin’. So, I stroll along and right as I get about 2 steps from him, he quickly whips around, sees me, JUMPS back and shouts,” Holy s**t, you scared the hell out of me!”

LOL…I scared the security guard. The irony of this whole situation left me laughing, and frankly, a bit concerned about who my complex is willing to employ to guard our building…I mean, if I’m gonna freak him out, what’s next? (Steve’s name was changed here to help avoid the absolute and utter humilation he inevitably would hear from his fellow security guards….your welcome buddy)

Now, last time we talked about how friggin’ important strength is going to be for most of us as we try to get faster, quicker and more explosive. And now that that’s fully understood, I realized I didn’t really give you any examples of how to set up your training to rapidly improve your strength levels.

So, I figured I could fix that and give you a couple different sample workouts for strength.

Note that Workout A is for athletes who are younger and/or inexperiened when it comes to weight training and Workout B is for athletes who are a little older or more experiened when it comes to weight training.

WORKOUT A <<< for younger/more inexperienced athletes

Workout A1 (alternate between Workout A1 and A2 on an every other day basis, training 3x a week)

A. Bodyweight Isometric Bulgarian Split-Squats 3 x 30 seconds

B. Bodyweight Squats 3 x 25-50

C. Back Extensions 3 x 15

D1. Standing Calf Raises (off step) 2 x 20-30

D2. Planks 2 x 30-60 seconds

Workout A2

A. Push-up Variations (flat, incline, feet elevated, wide grip, close grip, etc…choose one and kill it!) 3 x 10-30

B. Inverted Row 3 x 10-20

C1. Dumbbell Overhead Press 3 x 10-15

C2.  Band-Assisted Chin-Ups (or Lat Pulldown) 3 x 10-15

D. Decline Sit-Ups 2 x 20-30

WORKOUT B <<<for more advanced athletes (at least 6 months of weight training experience)

Workout B1 (alternate between Workout B1 and B2 on an every other day basis, training 3x a week)

A. Deadlift 4 x 3

B. DB Step-Ups 3 x 6-8

C. Leg Curls 4 x 6-8

D1. Lying Hip Extension 2 x 25-50

D2. Weighted Decline Sit-Ups 2 x 15

Workout B2

A. Dumbbell Bulgarian Split-Squat 3-4 x 4-6

B. RDL 3-4 x 6-8

C. One-Legged Calf-Raises 3 x 10-20

D. Weighted Planks 2 x 30-45 seconds

Again, if you’re a younger athlete or one just getting into weight training, follow Workout A. If you have some expereince lifting (at least 4-6 months), then go ahead and give Workout B a shot…I think you’ll some major gains in your strength over the course of the next 4-5 weeks (which of course again means more speed, more power, more explosiveness, more vertical…more of everything).

Now, if you feel like you want more guidance with your weight training and want like a step-by-step program that’ll last you a lifetime and is guaranteed to do some cool things for you, then, as I said before, you should give Jason Ferruggia’s Muscle Gaining Secrets a shot.

Muscle Gaining Secrets <— my “diamond in the rough”

It works especially well for athletes who might have some trouble putting on some lean explosive muscle mass. Regardless, I really like it and definitely recommend it.

Hope that helps and I’ll be back soon as we move onto to the next part of becoming a superstar athlete after strength….what is it?

Check back in on Friday for more.

Talk soon,


Metabolic Cooking

6 comments - add yours

December 2, 2009

What does 3 x 25-30 suppose to means? 3 sets 25-30 reps? If so isn’t that too much for squats?

johnny graham

December 2, 2009

Will this work for an 11yr old child


December 2, 2009

@Gun- Yeah, 3 x 25-30 means sets and reps. It’s using your bodyweight so that many reps shouldn’t be a problem. Of course, if form completely falls off, then stop the set, but otherwise, you should be fine.

@Johnny Graham- Use Workout A1 and A2 for an 11-year old. If you’re asking about Ferruggia’s program, I’d say not yet. Wait a few years before putting him on a program like that.



December 3, 2009

What are RDL’s?


December 3, 2009

and lying hip extensions


December 6, 2009

@Tim, RDL’s are romanian deadlifts (http://www.youtube.com/watch?v=vy-OMgcPIKQ&feature=related) and lying hip extensions look like this: http://www.youtube.com/watch?v=lNM84-UO8Yg.