8-Week Max Athletics Performance Workout

Cristiano Ronaldo
8-Week Max Athletics Performance Workout

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This max athletics performance workout will push you to improve your sports and athletics performance. In this workout, focus on weight training with higher levels of intensity, explosiveness and effectiveness.

Train with intensity: Your training sessions should be efficient and focused on building maximal amounts of strength, speed and endurance. Lift heavy. Take shorter rests between your sets. Superset exercises. For cardio, do hill sprints or 100 meter sprints.

Train with explosiveness: Increase the tempo of movement in your core lifts – squats, deadlifts, bench press, back rows, pull ups, etc. For example, on the bench press, as you lower the weight, do it slow and
controlled, pause, and then from the bottom explode it back up again.

Train effectively: To maximize athletic performance, develop the muscles that contribute the most to athletic performance. These are primarily the muscles on the backside of your body – the upper and lower back, glutes and hamstrings as well as the shoulders and quadriceps on the front of the body.

Athletics-Performance weight training routine:

Day 1 (72 hour between training days):

Power cleans – 5 sets x 5 reps
Barbell squats – 5 sets x 5 reps
Incline bench press – 5 sets x 5 reps
Barbell bent over rows – 5 sets x 5 reps
Parallel bar dips – 5 sets x failure
Dumbbell back rows – 5 sets x 5 reps
Pull ups – 5 sets x failure
Cable seated rows – 5 sets x 5 reps

Day 2 (72 hours after day 1):

Romanian deadlift – 5 sets x 5 reps
Leg press – 5 sets x 8 reps
Push ups / pull ups supersets 5 sets x failure
Hamstring curls – 5 sets x 10 reps
Cable seated rows 5 sets x 6-8 reps
Cable lat pulldowns 5 sets 6-8 reps
Dumbbell shoulder press 5 sets x 6-8 reps
Dumbbell back rows 5 sets x 6-8 reps

Days 3 (72 hours after day 2):

Dumbbell lunges 5 sets x 10 reps
Barbell front squats 5 sets x 5 reps
Barbell bent over rows 5 sets x 5 reps
Dumbbell incline bench press 5 sets x 5 reps
Cable seated rows 5 sets x 6-8 reps
Overhead shoulder press 5 sets x 6-8 reps
Dumbbell back rows 5 sets x 6-8 reps
Pull ups 5 sets x failure

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