The Complete Athlete 1-Year Workout Plan: Strength Training

STACK Expert John Cissik provides a year-long workout plan for athletes. This article, the first of four, covers strength.

A new year means it's time for a fresh start and a new workout plan. To get you started, I've come up with a comprehensive program that adapts to your athletic needs throughout the year.

The program is divided into four parts: strength training, metabolic conditioning, speed/agility, and power training. (This article, the first of four, covers strength training.) Each part is divided into off-season, pre-season, in-season and a recovery period after your season. Some parts of the year are divided into multiple blocks of training. Blocks should last four to six weeks. Each block is divided into days of the week.

The programs overlap each other, and you have to put all the parts together for a comprehensive program. For example, you may be lifting weights and doing speed/agility drills on Day 1 of an off-season block, performing metabolic conditioning on Day 2 and performing power and strength training on Day 3.

With that in mind, what follows is the annual plan for strength training. Off-season builds your foundation all-around. Pre-season peaks your strength and power. In-season maintains all that strength and power. The recovery period gives you a chance to mentally and physically heal.

Off-Season

Block 1

Day 1

  • Back Squats: 3x8-12@70-80%
  • Romanian Deadlifts: 3x8-12
  • Bench Press: 3x8-12@70-80%
  • Bent-Over Rows: 3x8-12
  • Standing Military Press: 3x8-12

Day 3

  • Power Clean: 3x4-6@60-70%
  • Clean Pulls: 3x4-6@70-80%
  • Push Jerk: 3x4-6@60-70%

Day 5

  • Superset: Front Squats & Pull-Ups: 3x12-15@60-70% & 3x12-15
  • Superset: Lunges & Dips: 3x12-15 each leg & 3x12-15
  • Superset: Good Mornings & Dumbbell Shoulder Press: 3x12-15 & 3x12-15
  • Giant set: Front Raises & Side Raises & Rear Deltoid Raises: 3x10 each

Block 2

Day 1

  • Back Squats: 3x6-10@75-85%
  • Deadlifts: 3x6-10
  • Incline Press: 3x6-10@75-85%
  • One-Arm Dumbbell Rows: 3x6-10 each arm
  • Seated Military Press: 3x6-10

Day 2

  • Power Snatch, Hang, above the knee: 3x4-6
  • Power Clean + Push Jerk: 3x4-6@65-75%
  • Clean Pulls: 3x4-6@75-85%

Day 4

  • Front Squats: 3x8-12@70-80%
  • Split Squats: 3x8-12@50% each leg
  • Good Mornings: 3x8-12
  • Reverse Hyperextensions: 3x12-15

Day 5

  • Dumbbell Bench Press: 3x8-12
  • Dumbbell Rows: 3x8-12
  • Dumbbell Shoulder Press: 3x8-12
  • Superset: Biceps and Triceps: 3x8-12

Block 3

Day 1

  • Back Squats: 3x4-8@80-90%
  • Good Mornings: 3x4-8
  • Bench Press: 3x4-8@80-90%
  • Bent-Over Rows: 3x4-8
  • Kettlebell Press: 3x4-8 each arm

Day 2

  • Power Snatch, Hang, knees: 3x3-4@70-80%
  • Power Clean + Push Jerk: 3x3-4@3-4@70-80%
  • Clean Pulls: 3x4-6@80-90%

Day 4

  • Split Squats: 3x6-10@50-60% each leg
  • Lunges: 3x6-10 each leg
  • Seated Good Mornings: 3x6-10
  • Reverse Hyperextensions: 3x12-15

Day 5

  • Incline Press: 3x6-10@70-80%
  • Close-Grip Bench Press: 3x6-10@70-80%
  • Pull-Ups: 3x6-10
  • Kettlebell Rows: 3x6-10
  • Dumbbell Shoulder Press: 3x6-10

Pre-Season

Day 1

  • Back Squats: 3x3-6@85-95%
  • Romanian Deadlifts: 3x3-6
  • Bench Press: 3x3-6@85-95%
  • One-Arm Dumbbell Rows: 3x3-6 each arm
  • Seated Military Press: 3x3-6

Day 2

  • Power Snatch, Hang, below the knees: 3x3-4@75-85%
  • Power clean + Push Jerk: 3x3-4+2-3@75-85%
  • Clean Pulls: 3x3-4@85-85%

Day 4

  • Pause Squats: 3x4-6@60-70%
  • Split Squats: 3x4-8@60-70% each leg
  • Good Mornings: 3x4-8
  • Reverse Hyperextensions: 3x12-15

Day 5

  • Snatch Pulls: 3x4-6@85-95%
  • Pause Close Grip Bench Press: 3x4-6@50-60%
  • Kettlebell Rows: 3x4-6
  • Dumbbell Shoulder Press: 3x4-6

In-Season

Block 1

Day 1

  • Power Clean: 3x2+4@90+60%
  • Complex: Back Squats & Vertical Jump: 3x3-6@85-95% & 10 jumps
  • Complex: Romanian Deadlifts & MB Throw, Front: 3x3-6 & 5 throws
  • Bench Press: 3x3-6@85-95%
  • Pull-Ups: 3xMax

Day 4

  • Snatch Pull + Power Snatch: 3x3-4+1-2@70-80%
  • Complex: Front Squats & Box Jumps: 3x3-6@80-90% & 10 jumps
  • Complex: Deadlifts & MB Throw, Rear: 3x3-6@80-90% & 5 throws
  • Incline Press: 3x3-6@85-95%
  • Bent-Over Rows: 3x3-6

Block 2

Day 1

  • Power Clean + Front Squat: 3x2-3+6-8@85-95%
  • Good Mornings: 3x4-8
  • Complex: Bench Press + MB Throws: 3x3-6@80-90% + 5 throws
  • Complex: Bent-Over Rows + MB Throw, Rear: 3x3-6+5 throws
  • Standing Military Press: 3x3-6

Day 2

  • Snatch-Grip Deadlift + Power Snatch: 3x3-6+2-3@80-90%
  • Complex: Eccentric Squats + Squat Jumps: 3x2-4@70-80%+5 jumps
  • Complex: Romanian Deadlifts + Box Jumps: 3x3-6+5 jumps
  • Pause Bench Press: 3x3-6@70-80%
  • Pause Bent-Over Rows: 3x3-6

Recovery

Day 1

  • Kettlebell Front Squats: 3x15-20
  • Kettlebell Romanian Deadlifts: 3x15-20
  • Dips: 3xMax
  • Pull-Ups: 3xMax
  • Kettlebell Press: 3x15-20

Day 4

  • Goblet Squats: 3x15-20
  • Reverse Hyperextensions: 3x15-20
  • Push-Ups: 3xMax
  • Chin-Ups: 3xMax
  • 3-in-1 Shoulders: 3x20 each


Photo Credit: Getty Images // Thinkstock

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