High intensity interval training (HIIT) is an extremely effective way to prepare athletes for performance. Strength and speed training are important tools for athletic preparation. Athletes must be fit enough to be able to perform at a high level even when they’re tired. This article will show you how to incorporate metabolic conditioning workouts into your training program. In addition to getting you in shape and burning calories,the workouts will help you recover from difficult strength and speed training.

What follows is a six-day-a-week workout plan that develops athletic strength, power, speed and conditioning. It will keep you lean while making you strong and explosive.

What if you don’t have heavy ropes and kettlebells? Medicine balls or chains can be used to perform the heavy rope exercises. Instead of kettlebells, you can use dumbbells, although the exercise will be somewhat awkward.

RELATED: How to HIIT Without Getting Hurt

Day One

Strength training

• Back Squats: 3×[email protected]%
• Romanian Deadlifts: 3×4-8
• Bench Press: 3×[email protected]%
• Bent-Over Rows: 3×4-8
• Military Press: 3×4-8

Speed training

• Technique/mobility drills: 10-15 minutes
• Bounds: 3-5×20 meters
• Sprints: 3-5×20 meters

RELATED: 2 HIIT Workouts for End-of-Game Endurance

Day Two

Perform the exercises in the order listed, without resting between exercises. Repeat three times:

• Heavy Rope Slams: 30 seconds
• Jump Rope (two feet): 30 seconds
• Lunges: 20 yards
• Heavy Rope Woodchoppers: 30 seconds
• Jump Rope (side to side): 30 seconds
• Inchworms: 20 yards
• Heavy Rope Tows: 20 yards
• Jump Rope (front to back): 30 seconds
• Bear Crawls: 20 yards

Day Three

Strength training

• Power Snatch: 3×[email protected]%
• Power Clean + Push Jerk: 3×[email protected]%
• Snatch-Grip High Pulls: 3×[email protected]%

Speed training

• Technique/mobility drills: 10-15 minutes
• Stride length drills: 3-5×60-100 meters
• Sprints: 3-5×40-80 meters

Day Four

These workouts are organized into four blocks. Starting with the first block, perform each exercise for the duration listed. Repeat all the exercises in the block until you have performed the entire block three times. Then move on to the next block.

Block 1

• Two-Handed Kettlebell Swings: 30 seconds
• Burpees: 30 seconds
• Plank: 30 seconds

Block 2

• One-Handed Kettlebell Swings: 30 seconds each hand
• Squats: 30 seconds
• Side Plank: 30 seconds

Block 3

• Kettlebell Cleans: 30 seconds each hand
• Crab Walks: 20 yards
• Supine Plank: 30 seconds

Block 4

• Kettlebell Snatches: 30 seconds each hand
• Sprints: 40 yards
• Reverse Crunches: 30 seconds

Day Five

Strength training

• Kettlebell Snatches: 3×6-10 each arm
• Dumbbell Power Cleans: 3×4-6
• Front Squats: 3×[email protected]%
• Good Mornings: 3×6-10
• Incline Press: 3×[email protected]%
• Pull-Ups: 3xMax
• Dumbbell Shoulder Press: 3×6-10

Speed training

• Technique/mobility drills: 10-15 minutes
• Sprints: 3-5×300 meters

Day Six

These workouts are organized into six blocks. Starting with the first block, perform each exercise for the duration listed. Repeat all the exercises in the block until you have performed the entire block three times. Then move on to the next block.

Block 1

• Jump Rope (two feet): 30 seconds
• Sled Push: 20 yards

Block 2

• Push-Ups: 30 seconds
• Jump Rope (side to side): 30 seconds

Block 3

• Sled Pull: 20 yards
• Pull-Ups: 30 seconds

Block 4

• Jump Rope (front to back): 30 seconds
• Heavy Rope Slams: 30 seconds

Block 5

• Kettlebell Overhead Lunges: 30 seconds each leg
• Jump Rope (one leg): 30 seconds each foot

Block 6

• Heavy Rope Woodchopers: 30 seconds
• One-Legged Kettlebell Romanian Deadlifts: 30 seconds each leg

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