The Perfect Sports Strength and Conditioning Workout
To maximize your strength and conditioning in sports, your strength and conditioning workout needs to be well-rounded. Also, it needs to be filled with sport-specific and functional-based movements.
It is best to do strength training for about four weeks to build strength first. Then, after that, you can condition it. You want to have a high level of strength because, with conditioning training, you will lower the weight to about 50 to 70%. So, the higher your strength, the more force you will condition. And the more power you will create.
Resistance training and body weight movements alternating and rotating through exercises with little to no rest is the best way.
How to Perform Strength and Conditioning Training
Flow is essential when it comes to conditioning because you don’t waste time. The purpose is to transition through the exercises at pace. It is about building your foundation to resistance first. After that, you want to have all the necessary equipment and be ready to go. That’s why kettlebells work great! No need to unload the weights. Just pick up or transition and go.
The routine flow I have prepared for you works from upper to lower body. First, it is a great way to improve your blood flow. Energy depends on fast blood can get to your muscles. And secondly, the exercises are prepared in an agonist and antagonist way to train your push and pull movements biomechanically and naturally.
Do the exercises at your pace or a little faster than your pace. The purpose is to increase the power of your nervous and cardiorespiratory systems to function at a higher level.
How to Do It?
Do eight reps of each exercise. Or you can do them for 10-15 seconds. You can mix time and reps as well. It is up to you. Remember, the idea is to make it difficult but not to the point you are heavy breathing and need to stop.
Complete each exercise. Rest for 2 minutes after all the exercises are completed. Apply extra rest in between exercises if needed until you build up your stamina. Perform 3-5 sets.
These workout programs are designed for any sport to develop a high level of conditioning.
Functional Movement Routine
Perform each for 8-10 reps or 12 to 15 seconds each exercise. Do the circuit for 3-5 sets.
- Deadlift
- Pullup
- Lunge
- Shoulder Press
- Squat
- Bent Over Row
- Pushup
- REST 2 minutes
Kettlebell Routine
Perform each for 8-10 reps or 12 to 15 seconds each exercise. Do the circuit for 3-5 sets.
- Snatches
- Renegade Rows
- Swings
- Pullups
- Squat
- Presses
- Rack Hold Lunges
- REST 2 minutes
Barbell Dumbbell Mix Routine
Perform each for 8-10 reps or 12 to 15 seconds each exercise. Do the circuit for 3-5 sets.
- Squat Clean Press
- Burpees
- Deadlift High Pull
- Renegade Rows
- Lunges
- Mountain Climbers
- Snatches
- REST 2 minutes
Construct your own exercises and work vs. rest ratios. Find your pace and stick to it! These routines are about developing high levels of endurance.
RECOMMENDED FOR YOU
MOST POPULAR
The Perfect Sports Strength and Conditioning Workout
To maximize your strength and conditioning in sports, your strength and conditioning workout needs to be well-rounded. Also, it needs to be filled with sport-specific and functional-based movements.
It is best to do strength training for about four weeks to build strength first. Then, after that, you can condition it. You want to have a high level of strength because, with conditioning training, you will lower the weight to about 50 to 70%. So, the higher your strength, the more force you will condition. And the more power you will create.
Resistance training and body weight movements alternating and rotating through exercises with little to no rest is the best way.
How to Perform Strength and Conditioning Training
Flow is essential when it comes to conditioning because you don’t waste time. The purpose is to transition through the exercises at pace. It is about building your foundation to resistance first. After that, you want to have all the necessary equipment and be ready to go. That’s why kettlebells work great! No need to unload the weights. Just pick up or transition and go.
The routine flow I have prepared for you works from upper to lower body. First, it is a great way to improve your blood flow. Energy depends on fast blood can get to your muscles. And secondly, the exercises are prepared in an agonist and antagonist way to train your push and pull movements biomechanically and naturally.
Do the exercises at your pace or a little faster than your pace. The purpose is to increase the power of your nervous and cardiorespiratory systems to function at a higher level.
How to Do It?
Do eight reps of each exercise. Or you can do them for 10-15 seconds. You can mix time and reps as well. It is up to you. Remember, the idea is to make it difficult but not to the point you are heavy breathing and need to stop.
Complete each exercise. Rest for 2 minutes after all the exercises are completed. Apply extra rest in between exercises if needed until you build up your stamina. Perform 3-5 sets.
These workout programs are designed for any sport to develop a high level of conditioning.
Functional Movement Routine
Perform each for 8-10 reps or 12 to 15 seconds each exercise. Do the circuit for 3-5 sets.
- Deadlift
- Pullup
- Lunge
- Shoulder Press
- Squat
- Bent Over Row
- Pushup
- REST 2 minutes
Kettlebell Routine
Perform each for 8-10 reps or 12 to 15 seconds each exercise. Do the circuit for 3-5 sets.
- Snatches
- Renegade Rows
- Swings
- Pullups
- Squat
- Presses
- Rack Hold Lunges
- REST 2 minutes
Barbell Dumbbell Mix Routine
Perform each for 8-10 reps or 12 to 15 seconds each exercise. Do the circuit for 3-5 sets.
- Squat Clean Press
- Burpees
- Deadlift High Pull
- Renegade Rows
- Lunges
- Mountain Climbers
- Snatches
- REST 2 minutes
Construct your own exercises and work vs. rest ratios. Find your pace and stick to it! These routines are about developing high levels of endurance.