Skyrocket Your Sports Performance With This 3-Week Workout Plan

4/13/2019 Skyrocket Your Sports Performance With This 3-Week Workout Plan
Search articles, products, brands
Skyrocket Your Sports Performance With This 3-Week

Workout Plan
C.J. Sower
January 22, 2019 • 12 min read
Want to hit harder, cut quicker, jump higher, race faster and run longer? This intense workout plan will transform you
from athlete to ath-elite.
I'm 5'5, I have asthma, and I… am an athlete.
Put me in the game and I'll flat-back receivers, pick pockets on the dribble, reject rocket shots in goal, pass people
on the run, serve aces, win face-offs, and spike volleyballs in the faces over the net.
How does the short, scrappy guy with a puffer do the above? I train. I train specifically for maximum sports
performance. It's not about gender or genetics; it's about conditioning. If you want to hit harder, cut quicker, jump
higher, race faster and run longer, then I've got the program for you.
https://www.bodybuilding.com/fun/skyrocket-your-sports-performance-3-week-plan.html 1/18
60+ PREMIUM FITNESS PLANS, ONLY $8.99/MONTH LEARN MORE
Fire Up Your Four Cores

It's designed to improve the key areas required for holistic and consistent performance: speed, agility, strength, and
endurance. I call these areas the Four Cores. The goal of this program is to turn you into an ath-elite. By training the
Four Cores, you can perform quickly, powerfully, and continuously.
In this program, you'll perform a variety of workouts using multiple training techniques to promote total body
performance. As such, the program is dynamic enough to help you train for any sport. This is physical training, not
skills training, so it's not sport-specific.
FREE Shipping on Orders Over $79 Learn More
25% OFF $99 | 20% OFF $79 | 10% OFF $49 USE CODE: BIGDEALS
Eyes on the prize — a body that functions as well as it looks. And it'll look damn good.
Twisted Techniques
To train the Four Cores and ensure maximum response, you'll utilize the following training combinations:
High AND Low Reps
High Intensity AND Low Intensity Training
Heavy AND Light Weight
Individual AND Compound Muscle Movement
Explosiveness AND Endurance Training
Think of each combo as a spectrum - training both sides of each spectrum produces a body that can fulfill the
requirements of multiple sport environments.
Before I take a puff off the ol' inhaler and we get to work, remember to follow these ground rules:
1. Don't talk about fight club (duh).
1. Always increase weight between sets and try to reach failure on the last 1-2 reps of every set.
1. Do dynamic stretches and light warm-ups before training to prevent injury.
1. Focus on proper technique for every exercise.
1. Eat healthy - this means lean protein, complex carbs, and plenty of vegetables.
1. Drink up - water, and plenty of it.
1. No cheating! This is a full 3-week workout cycle, and every exercise has a purpose.
1. Write everything down. Stats, weights, reps: record it all and then try to crush those numbers.
1. Use codenames:
Week 1 - "CHEETAH"
Week 2 - "KOMODO DRAGON"
Week 3 - "HERCULES BEETLE"
We warned you about talking about fight club.
Animal Instinct
Based on the names, it's easy to see that each week is its own beast - the exercises are different and so is the
primary focus per week. However, all 3 weeks include:
Dynamic stretching and warm-up for flexibility and injury prevention

Complete body circuits for speed and agility
Swimming, cycling, and running for cardiovascular and muscular endurance
Full-body weight training for power and explosiveness
If you're short on time and a game is afoot, you can definitely benefit from performing one 3-week routine. However,
if you're looking for maximum off-season performance improvement, I'd recommend completing the 3-week routine
4 times to make a mind-blowing 12-week workout.
Your newly fit body will work as well in the water as it does on land.
Puff, puff, pass: let's hit the gym!
Week 1 - Cheetah | Week 2 - Komodo Dragon | Week 3 - Hercules Beetle
The cheetah is one quick kitty. As the fastest land mammal, it's been clocked at over 70mph. It has responsive
muscles trained to bring down prey fast, and we're shooting to steal some of that sweet speed.
Your weight training this week will consist of lighter weight combined with fast, controlled repetitions. If you want to
perform fast, you have to train fast. For each resistance exercise, perform the concentric (positive) portion of the rep
with explosive, controlled speed, and then slowly perform the eccentric (negative) move to keep the muscle tense
for at least 2 seconds.
In addition, you have agility drills this week to work complete body quickness. You've also got running and
swimming for cardiovascular endurance.
Day 1 - Upper Body
Hand Agility Circuit: 2 sets of 10 yards, each exercise
Front-Front, Back-Back Lateral Crawl:

Move sideways while facing a line on all-fours, planting your hands in front of the line, then behind the line, in
an alternating fashion.
Only one hand should move at a time - the pattern should be FRONT-FRONT-BACK-BACK - while moving
your body down the line.
Bear Crawls:
Move as fast as you can on all fours.
Keep your legs wide and your hands close together.
Ickey Shuffle with Hands:
Straddle a line or rope on all fours.
Use a wide leg stance and do the ickey shuffle drill with your hands.
The pattern should be Left IN/Right IN/Left OUT, followed by Right IN/Left IN/Right OUT. Repeat. Move
forward while doing this for 10 yards.
Check out this great hand agility video to get a visual feel for how these agility drills work!
Upper Body:
Plyometric Pushups: 4 sets of 12-20 reps

Pull Ups: 4sets of 12 reps
Kettlebell thrusters: 4 sets of 12 reps
Face Pulls: 4 sets of 12 reps
Bench Dip: 4 sets of 12 reps
Barbell Curl 21's: 3 sets of 7 reps
Running (sprint pace): 15 minutes
Printable Page PDF Document
Day 2 - Core and Lower Body
Ladder Circuit: 3 sets of each drill
Sprint and Backpedal Ladders:
Perform the ladder exercise while facing the same direction the entire time. Sprint to the line, plant your feet,
then backpedal to the baseline.
Proceed to the next line, sprinting forward again.
Continue until ladder is finished.
Sprint Ladders:
Sprint to the first line. Plant your right foot on the line and touch the line with your right hand. Turn and sprint
back to the baseline.60+ Plant your leftFITNESS
PREMIUM foot and touchONLY
PLANS, your left hand to theLEARN
$8.99/MONTH baseline.
MORE
Continue to each successive line, sprinting back and forth.
The X Drill: Perform 3x with 30-60 sec rest between drills
X Drill: Place markers at the corners of a 10, 15, or 20 yard square. The larger your square, the longer your
drill.
Lower Body:
Pendlay Rows: 4 sets of 12 reps

Back Extensions: 4 sets of 12 reps
Flat Bench Lying Leg Raise: 4 sets of 12 reps
Reverse Incline Dumbbell Flyes: 4 sets of 12 reps
Plate Twists: 4 sets of 20 reps, each side
Exercise Bike (moderate pace): 30 minutes
Day 3 - Lower Body
Foot Agility Circuit: 2 set of 20 yards, each exercise
Carioca: 2 sets of 20 yds

Karaoke: 2 sets of 20 yds
Ickey Shuffle Drill: 2 sets of 20 yds
90-degree jumps: 2 sets of 20 yds
Line Circuit: 3 sets of 60 sec each
Perform this exercise on a straight line, whether on a basketball court, ladder, sidewalk, or over a rope in the
gym. Any line will do!
Front-Front, Back-Back Toe Drill:
Pump your arms and run in place, stepping twice in front of the line, then twice behind the line.
(You will basically run back-and-forth over the line, facing forward the entire time.)
Double-Leg Front and Back Line Jumps:
Jump in front of a line, then behind, with your feet together.
Double Leg Side-to-Side Line Jumps:
Look down the line. Jump to the left side, then over to the right side, with your feet together.
Lower Body:
Squats: 4 sets of 12 reps

Smith Machine Calf Raises: 4 sets FITNESS
60+ PREMIUM of 20 reps
PLANS, ONLY $8.99/MONTH LEARN MORE
Alternating Barbell Lunges: 4 set of 12 reps, both legs
Standing Hamstring Curls: 4 sets of 12 reps
Floor Bridge: 4 sets of 12 reps, both legs
Day 4 - Full Body
Full Body:
Dumbbell Split Squats: 4 sets of 12 reps, each leg

Turkish Get Ups: 4 sets of 12 reps, both arms
Push Press: 4 sets of 3-5 reps
Hang Cleans: 4 sets of 3-5 reps
Form Running with Dumbbells (in place): 4 sets of 60 sec continuous reps
Dumbbell Box Jumps Circuit:
Box Jumps:
Small Box: 3 sets of 20 reps

Medium Box: 3 sets of 15 reps
Big Box: 3 sets of 10 reps
Day 5 - Swimming
Swimming Drills:
Slow freestyle warm up: 200 meters

Freestyle stroke (arms only) with flotation device between knees: 150 meters
Flutter Kick (legs only) using kickboard: 150 meters
Complete Freestyle stroke: 300 meters
Breast stroke (arms only) with flotation device between knees: 150 meters
Frog/Butterfly Kick (legs only) using kickboard: 150 meters
Complete Breast Stroke: 300 meters
Back stroke cool down: 200 meters
Day 6 - Endurance Cardio
Cardio:
Hill Running: 45 minutes
Day 7 - Rest Day

The devastating Komodo dragon [shiver] - one of the most versatile beasts around. These lizards can run, climb, and
swim like Olympic death-machines. Komodo dragons are big and strong, but also fast and agile. That's this week's
theme - versatility and diversity.
You'll be doing low reps and high reps in your weight training to encourage complete strength performance. Your
running will require different intensities for complete cardiovascular performance, while swimming will work the
body in multiple ways. You've also got plenty of agility training to take you from draggin' to DRAGON.
Day 1 - Lower Body

Lower Body:
One Legged Barbell Squat: 5 sets of 12, 10, 8, 6, 4 reps

Romanian Deadlift: 4 sets of 12, 10, 8, 6 reps
Barbell Hip Thrust: 3 sets of 8 reps
Single Leg Calf Press: 20, 15, 12, 10

X-Band Walk: 3 x 10 60+
eachPREMIUM
leg FITNESS PLANS, ONLY $8.99/MONTH LEARN MORE
Plate or Sled Push: 3 x 10 yards
Day 2 - Middle Body
Sprint Ladders:
back to the baseline. Plant your left foot and touch your left hand to the baseline.
drill.
Middle Body:
Rack Pull: 5 sets of 12, 10, 8, 6, 4 reps

Renegade Row: 3 sets of 10 reps, each side
High Pull: 4 sets of 8, 6, 4, 4 reps
One-arm farmer's carry: 3 sets of 30 seconds, each arm
Decline Crunch: 30, 25, 20, 15
Toe Touches: 4 sets of 30, 25, 20, 15 reps
Treadmill: 40 minutes (moderate pace)
Day 3 - Upper Body
Bear Crawls:
Upper Body:
Bench Press: 5 sets of 20, 12, 8, 6, 4 reps

Incline Dumbbell Press: 4 sets of 20, 15, 12, 8 reps
Face Pull: 3 sets of 20, 15, 10 reps
Lat Pulldown: 4 sets of 20, 15, 12, 8 reps
Tricep Pushdowns: 3 sets of 15, 12, 8 reps
Alternating Dumbbell Curl: 3 sets of 15, 12, 8 reps
Exercise bike: 20 minutes (fast pace)
Day 4 - Full Body
Full Body:
Dumbbell Split Squats: 12, 10, 8, 6, 5, 4 reps, each leg

Power Cleans: 4 sets of 6, 5, 4, 2 reps
Push Press: 4 sets of 8, 6, 4, 2 reps
Hang Cleans: 4 sets of 8, 6, 4, 2 reps
Turkish Get Ups: 4 x 12 reps, both arms
Box Jumps:
Small Box: 4 sets of 25, 20, 15, 10 reps

Medium Box: 4 sets of 25, 20, 15, 10 reps
Big Box: 4 sets of 25, 20, 15, 10 reps
Day 5 - Swimming
Swimming Drills:

Backstroke cool down: 300 meters

Slow jog for warm-up: 1 mile
30-60-90 drill:
Slow jog with heels off the ground for 30 seconds

Sprint for 30 seconds
50 yard Gasser circuits:
1 Gasser = running 50 yards and back 3 times (300 total yards)

1 Gasser circuit = performing 3 gassers with 30 seconds rest between gassers
1st gasser run lightly (75% of full-speed)

2nd gasser full sprint
3rd gasser try to beat the 2nd gasser's time
30-60-90 drill:


Slow jog with heels off
60+the groundFITNESS
PREMIUM for 30 seconds
PLANS, ONLY $8.99/MONTH LEARN MORE
Slow jog for cool down: 1 mile
Day 7 - Rest Day
"A flippin' beetle, are you serious?" Yes, I am. Deadly. Pound-for-pound, this little beetle is the strongest beast
around, able to lift 850 times its bodyweight.
This week, we're lifting big, mean, and ugly: low reps and heavy weight. Remember, this also means crucial
attention to form, and I definitely suggest lifting with a partner. Of course, you've still got plenty of endurance
running, swimming, and agility training to back up your resistance work.
Pushing yourself beyond what you normally think you can do. Keep a positive mindset and you'll surprise yourself.
Day 1 - Middle Body
Sprint Ladders:
back to the baseline. Plant your left foot and touch your left hand to the baseline.
drill. 60+ PREMIUM FITNESS PLANS, ONLY $8.99/MONTH LEARN MORE
Middle Body:
Deadlift: 6 sets of 5,3,2,2,2,1 reps

Barbell Row: 3 sets of 5 reps
Dumbbell Row: 3 sets of 8 reps
Lat Pulldown: 3 sets of 8 reps
Air Bike: 3 sets of 40 reps
Knee-Hip Raise: 3 sets of 20 reps
Day 2 - Upper Body

Bear Crawls:
Upper Body:
Decline Bench Press: 6 sets of 5,3,2,2,2,1 reps

Standing Military Press: 5 sets of 3 reps
Close Grip Barbell Bench: 3 sets of 8 reps
Dumbbell Incline Fly: 3 sets of 8 reps
Barbell Curl: 3 sets of 8 reps
Day 3 - Lower Body


Lower Body:
Squats: 6 sets of 5,3,2,2,2,1 reps

Overhead Squat: 3 sets of 5 reps
Leg Press: 3 sets of 8 reps
Standing Leg Curl: 3 sets of 8 reps
Calf Press: 5 sets of 8 reps
Day 4 - Full Body

Full Body:
Dumbbell Split Squats: 4 sets of 8, 6, 5, 4 reps, each leg

Power Cleans: 4 sets of 6, 4, 2, 1 reps
Push Press: 3 sets of 6, 4, 2 reps
Hang Cleans: 3 sets of 6, 4, 2 reps
Turkish Get Ups: 4 sets of 12 reps
Box Jumps:
Small Box: 4 sets of 10 reps

Medium Box: 4 sets of 8 reps
Big Box: 4 sets of 6 reps

Day 5 - Swimming
Swimming Drills:

Continuous swim (any style, feel free to switch styles while swimming): 1600 meters
Backstroke cool down: 200 meters

Cardio:
Jogging: 1 hour, flat-land
Day 7 - Rest Day
Access Your True Potential
Get access to over 45 premium fitness plans from the world's best
trainers, athletes, and experts for only $8.99 a month!
GO NOW
ABOUT THE AUTHOR
C.J. Sower
C.J. Sower is a local health nut with an addiction to life and fitness. It's this enthusiasm that
keeps his head up and training hard...
View All Articles By This Author
1 COMMENT 60+ PREMIUM FITNESS PLANS, ONLY $8.99/MONTH LEARN MORE
Log in to comment
Please keep comments positive and constructive.
Help the community by reporting inappropriate comments. Inappropriate comments may be reported and/or removed.
Please log in to comment.
POST COMMENT
I'm not a robot
reCAPTCHA
Privacy - Terms
Comments
SeaChild67
Whoa! I am starting this today.
January 21st, 2013 • Report • Reply
JOIN OUR NEWSLETTER
Be the first to receive exciting news, features, and

special offers from Bodybuilding.com!
SEND
NEED HELP? ORDERS & SHIPPING
Help Center Order Status
Email Support Returns/Exchanges
Live Chat Shipping Support
Gift Certificates
Send Us Feedback
CONNECT WITH US
Careers Terms of Use Privacy Policy

About Us Site Map Affiliates
Advertise With Us Help
© 2019 Bodybuilding.com. All rights reserved. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com.
Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or
taking any dietary supplement. The content on our website is for informational and educational purposes only
and is not intended as medical advice or to replace a relationship with a qualified healthcare professional.
© Bodybuilding.com,
5777 N. Meeker Ave. Boise ID 83713 USA
1-866-236-8417

Skyrocket Your Sports Performance With This 3-Week Workout Plan

Загружено:

Сведения о документе

Авторское право

Доступные форматы

Поделиться этим документом

Поделиться или встроить документ

Параметры публикации

Этот документ был вам полезен?

Это неприемлемый материал?

Авторское право:

Доступные форматы

Skyrocket Your Sports Performance With This 3-Week Workout Plan

Загружено:

Авторское право:

Доступные форматы

4/13/2019 Skyrocket Your Sports Performance With This 3-Week Workout Plan

Search articles, products, brands

Skyrocket Your Sports Performance With This 3-Week

I'm 5'5, I have asthma, and I… am an athlete.

60+ PREMIUM FITNESS PLANS, ONLY $8.99/MONTH LEARN MORE

Fire Up Your Four Cores

FREE Shipping on Orders Over $79 Learn More

1. Don't talk about fight club (duh).

1. Do dynamic stretches and light warm-ups before training to prevent injury.

1. Focus on proper technique for every exercise.

1. Drink up - water, and plenty of it.

60+ PREMIUM FITNESS PLANS, ONLY $8.99/MONTH LEARN MORE

We warned you about talking about fight club.

Dynamic stretching and warm-up for flexibility and injury prevention

60+ PREMIUM FITNESS PLANS, ONLY $8.99/MONTH LEARN MORE

Puff, puff, pass: let's hit the gym!

Week 1 - Cheetah | Week 2 - Komodo Dragon | Week 3 - Hercules Beetle

Day 1 - Upper Body

Hand Agility Circuit: 2 sets of 10 yards, each exercise

Front-Front, Back-Back Lateral Crawl:

Move as fast as you can on all fours.

Keep your legs wide and your hands close together.

Ickey Shuffle with Hands:

Straddle a line or rope on all fours.

Plyometric Pushups: 4 sets of 12-20 reps

Printable Page PDF Document

Day 2 - Core and Lower Body

Ladder Circuit: 3 sets of each drill

Sprint and Backpedal Ladders:

Proceed to the next line, sprinting forward again.

Continue until ladder is finished.

Continue to each successive line, sprinting back and forth.

Continue until ladder is finished.

The X Drill: Perform 3x with 30-60 sec rest between drills

Pendlay Rows: 4 sets of 12 reps

Printable Page PDF Document

Day 3 - Lower Body

Foot Agility Circuit: 2 set of 20 yards, each exercise

Carioca: 2 sets of 20 yds

Line Circuit: 3 sets of 60 sec each

Front-Front, Back-Back Toe Drill:

Double-Leg Front and Back Line Jumps:

Jump in front of a line, then behind, with your feet together.

Double Leg Side-to-Side Line Jumps:

Squats: 4 sets of 12 reps

Printable Page PDF Document

Day 4 - Full Body

Dumbbell Split Squats: 4 sets of 12 reps, each leg

Dumbbell Box Jumps Circuit:

Small Box: 3 sets of 20 reps

Printable Page PDF Document

Slow freestyle warm up: 200 meters

Printable Page PDF Document

Day 6 - Endurance Cardio

Hill Running: 45 minutes

Day 7 - Rest Day

Day 1 - Lower Body

Foot Agility Circuit: 2 set of 20 yards, each exercise

Carioca: 2 sets of 20 yds

Line Circuit: 3 sets of 60 sec each

Front-Front, Back-Back Toe Drill:

Double-Leg Front and Back Line Jumps:

Jump in front of a line, then behind, with your feet together.

Double Leg Side-to-Side Line Jumps: