The Exercises Which Must Be Included In Muscle-Building Athletic Training Workouts

For athletes regardless of the nature of sports they do, strong muscles are needed. If you are not an athlete but you want to build muscles and be shredded like an athlete, you know that you need full body exercises, isolation exercises, cardio exercise, abs exercises, strength training exercises, resistance training exercises…name them!

In short, every sort of exercises out there is recommended to the athletes and you may get confused as to really that which should be included in the athletic training workouts. To ensure that you realize your desired gaols faster, you should focus on the exercises which need coordination, speed, power, stability and strength in order to ensure you quickly build athletic muscle slabs to your body.

Here below are some three important exercises you need to include in the athletic training exercises.

1. Sprint:

In athletes, speed is very important and sprints help improve it. In addition to improving strength, speed and power, it also helps shred the body fats, improve the overall body condition and build muscles. For maximum effectiveness, do sprinting which needs high velocity contraction of the muscles in order to generate rapid force and propel your body forward.

Note that jogging is not a substitute for sprints in athletic training. Sprints alone can even cause the body to stimulate testosterone and HgH hormones. They can also help the body repair the damage to the muscles after the workouts. To reduce the risk of injuries, get training from an expert on how to sprint properly if you want to get athlete body.

2. Power clean:

This is one of the best exercises to become a stronger athlete. Because of its explosive triple extension of your ankles, knees and hips, it helps improve the power performance in explosive, coordinated pattern. This movement is very important as it stimulates the extension in the sprints and jumps. No single sport in this world cannot be improved through this exercise technique. Beginners can start with Hackey Pull, an exercises which offers powerful expression of the hips. To the muscle builders, the power clean works on the forearms, deltoids, traps, spinal erectors, glutes, hamstrings, quads, calves and all the core muscles which are used for stabilizing the spine and in the transfer of power during the movement.

3. Cardio and Strength Training:


These are very important for those who need to get an athletic body. Scientific studies have found that in athletic training and when fighting off fats is one of your goals, both anaerobic workouts and resistance exercises are very important. When the body gains muscles, it causes a rise of the body metabolic rate, and this helps burn fats faster. Independent studies and research also show that doing both cardio and strength exercises offers more benefits than doing each of these exercises alone.

4 Principles Taught by Professional Athletic Trainers


There is a huge difference between a personal trainer and an athletic trainer. The latter is a specialist in sport-specific workout programs while a personal trainer can coach anybody seeking general fitness. A unique thing about athletic training is that it aims at producing winner and not just physically fit individuals. If you want to pursue a career in athletics, these are the lessons you will encounter in your training.

A.Training should transform both the physique and psychology

Typical training focus majorly on two things: exercises and diet. The mental well- being must not be ignored as it is part of fitness and active life. Athletes need discipline and self-control I dieting and training. To establish a profound mental robustness, diligence is the key. The ideal athletic Workout program presents limitless chances of developing healthy mind. If every chance is taken seriously, and an athlete moves from his comfort zone, positive changes begin to prevail. Things learnt from the gym like self-esteem, ethics, and determination start to emerge in every aspect of one’s life.

B.Training is an everyday activity

Professional athletes do not train because it is a must; they do it because they are impassioned with sporting activities which are part and parcel of their lifestyles. To train like an athlete, one needs to find time even when there’s no time literally. The routines must fit in their daily activities no matter what. Training as a lifestyle means that even when competitions are through, an athlete keeps on staying fit. Exercising should be made compulsory just like brushing teeth twice a day to achieve long-term fitness.

C.An athlete reaps what he sows

If you do not turn up in a gym, you won’t benefit from athletic training programs. Consequently, it will be hard to overcome athletic struggles. It should be known that practice overcomes challenges: what seems hard at first soon becomes a habit as exercising dominates one’s lifestyle. In as much as you have to be in the gym physically, your mind must not wander somewhere else. The mind controls the body and if you command the body not to give up, there is so much to gain from a program.

D.Training practice must be applied in the real games

If you can’t make it in your rehearsals, there are higher chances that you will fail during the competitions. Winning should be the biggest motivation. Discipline is the foundation of positive outcomes and so, if you desire better gym results, there is no other option other than working for them.

Athleticism is all about getting better each passing day and the improvements are reflected during competitions.

Tips for Choosing A Professional Athletic Trainer


One thing that all fitness experts agree is that there are many benefits of exercising with a professional athletic trainer. When you have a personal trainer who will show you the right way to pull-up, deadlift and plank, it is possible to improve on your fitness and strength gains. This will also go a long way in helping you stick to your exercise routine. However, with so many personal trainers out there with different specializations, approaches and specializations, can be a bit difficult making a choice of a professional athletic trainer. Here are a few factors that can help you to make the right choice.

3d render

The Right Credentials:

Whether you have a goal of improving on speed, shedding some pounds or building strength, it is always a good idea to ensure that you have someone with the right certifications. Ask the professional where their certifications are from.


What is Their Kind and Level of Experience?

There is a common belief that when you do the same thing for 10,000 hours, you will become an expert in it. However, this nuance has been overtaken by another one that suggests that smart practice makes perfect. Therefore, it is not only about doing something over and over again, there is need to do it in the right way in order to become perfect. The quality of time that you spend doing a thing will be better than the number of hours that you log.

Probably, you may be wondering what this has to do with your prospective professional athletic trainer. Trainers should be able to understand whether their training methods work or not and make adjustments where necessary in order to help their clients reach their fitness goals. Consider also the period of time that the trainer has been in the game.

How do They Prevent and Deal with Injuries:

Most of us have had to deal with nagging aches, & pains and recurring injuries and we aren’t sure how a good workout can prevent a flareup. In case you have an old injury, a professional trainer can adjust your workout to ensure that the injury doesn’t get worse. If there are new injuries, the professional will recommend that you see a physician.

Education & Certification:

Most of the successful personal trainers don’t have a degree is exercise science. Instead, most trainers are certified by different organizations that meet down the training requirements.

Reference: Blogger


Why Masters Programs in Athletic Training Is Not Popular


It is time to enroll for masters programs in athletic training if you intend to go professional and be able to train others using modern techniques and approaches. This is because athletic training is dynamic and sport-specific that general strategies are no longer efficient and don’t work at all. If approached to develop a workout program for various categories of gym users, you need to have that knowledge of what is required, what is effective and what will not work out in the schedule. That is why you need the knowledge to be able to point out such. Despite the benefits of such training, very few people want to take up the courses. Even with many people wanting the professional training, no one is ready to learn the necessary skills and teach others. The following three reasons have contributed to few people wanting to enroll in masters programs in athletic training because of the negative perception.

Long Working Hours:

The dynamic nature of athletic training makes learning a continuous process that makes takes up much of trainers time to learn and pass the knowledge to their learners. On a typical day, the coach can attend to several athletes who come in as per their schedule and timetable. That means you can work throughout the day at weird hours, unlike other professions that got particular working timelines in a week. As other are enjoying their weekend, it is now the busiest day of your schedule.

Inadequate Salary:

Factoring in the amount of time athletic trainers work, it is not equated to the salary they earn. At first, athletic training was regarded more like a passion over a career that makes you gain something in the end. Very few are willing to pay something decent as they still picture it as a passion and not a profession. It is regarded as a part-time gig, and you won’t survive long if you are relying on it alone. No one considers that you paid fees to be trained as an athletic trainer and people can’t get the clear picture of why you should pay for something regarded as passion in the first place.

Family Conflict issue:

With long hours in the field and the gym, little is left to spend and focus on your family. Active trainers are only available before getting married when they have to balance the available time now, or risking destroying the family fabric.

A Beginner’s Guide To Athletic Muscle Building


Do you desire to gain some reasonable amount of lean muscle in practically less than one month? Yes, less than a month. Believe you me; it is possible. Ask me how?

Most individuals have often found it more than difficult to find just the perfect muscle building workout for athletes and others who just desire the right amount of muscle. Well, numerous athletes have different professional athlete workout routines, therefore, more probably what work for one athlete might may not completely work on another especially during strength training for athletes.

In most instances, the muscle building workout for an athletic body is often surrounded by lots of confusion on which particular exercise plan should a professional athlete to the novices in workout follow.

The three day a week routine is a full body workout routine. Every single day of exercise is usually followed by a day of rest. The last workout which is the third practice is then followed by two days which if well planned will fall on a weekend.

This routine is best for those who are just beginning to work out and desire to attain the strength of athletes. This athletic player workout plan involves full body exercises.

It is best suited for beginners because of the following whys and wherefores

  • It is a slow and incremental technique that adapts well to the body as you keep repeating the routine through the week.

  • The muscles of beginners are not yet adapted to severe strength levels as those of experienced athletes. Therefore, it is beneficial to trigger the muscles in such a way that will not cause so much harm that can bring complications during repair and recovery.

  • It is the natural way that as a beginner, the body gains more by actually practicing less. Amazing? Is it not? Well, take full benefit of this period of “beginner gains.”

A typical three-day routine will involve

In the first day, you can start with barbell squats then proceed to bench press, pull-ups, military presses, curls and Abs roller each four sets, eight reps.

Take a day of rest

On the third day, second of practice, proceed to deadlifts, bent over barbell row, incline dumbbell press, side lateral rise, standing dumbbell triceps extension then hammer curls each five sets, five reps.

The fourth day is a rest day

The fifth day, the third day of practice, continue with dumbbell lunges, dips, chin ups, double kettlebell push press, seated calf rise and plate twist each three sets, twelve reps except the plate twist which is plate only a set.

The sixth and seventh day are of rest then continue with the routine.

See you in a month.

Three Qualities That Influence Exercises For Jumping Higher in Athletic


Every workout at the gym comes up for a purpose with a set goal to achieve after the set period. Even with most drills concentrating on the body, there are exercises for jumping higher in athletic. Even though it involves various exercises to achieve with no specific one, it calls for consistency and hardwork on your part everytime you are at the gym. Only two factors will determine your level of jumping, your strength, and speed. The two levels must be good if you want to attain that height you are working to reach at. Take a look at the following qualities likely to influence your strength that is necessary for exercises for jumping higher in athletic:


Limit Strength: this is the force your muscles can apply irrespective of time and the speed involved. To test your limit strength capacity, lift maximal weights like performing one repetition max of a bench press or squat. To get that higher jump, attention should be given to developing limit strength in the muscles of glutes, hamstrings, quadriceps and the lower back. The muscles constitute ‘run faster and jump higher’ muscles.


The Explosive Strength: this is the ability to develop maximum force in a short period without using the plyometric stretch-reflex. The jump originates from a paused position, and therefore you don’t have the luxury of utilizing any plyometric ability like getting momentum like doing a short run before jumping. This strength relies on your starting strength which acts as a ‘turn on’ where you use much force at first microseconds of the movement.

To get that maximal force to jump high in minimal time, you must, therefore, have enough raw energy or strength to tap into quickly. That is why the limit strength serves as the foundation on which you build on the explosive strength. You need to achieve them in that sequence to get that high jump you are after.


Reactive Strength: this is the last quality that will influence your strength. This is displayed when the muscles are stretched before contracting that is also known as reversal strength, rebound strength, or the plyometric strength. This power is evident when you quickly perform a bend down before jumping up. This is because on bending, the tendons on your lower body part are stretched. The stretch allows the muscles and the tendons to gather a lot of energy. That will propel you higher when you jump now. The faster and greater the stretch downwards, the higher the jump.

The above three qualities will significantly influence the exercises for jumping higher in athletic you engage in. Apply them in that sequence, and you won’t be disappointed.

How To Prepare Effective Weightlifting Workouts For Athletic Players


The need for that for an athlete to lose fat, build that muscle, improve their body shape and increase their strength is what pushes him/her to engage in weightlifting workout routines at the gym. Being professional, they require a trainer and instructor to ensure that they have a complete athletic training program that covers essential parts in the course of the workouts. The entire training is centered on the body you want to achieve, your experience level and the objective to attain after weightlifting. Be careful on the weightlifting workouts for athletic players you settle for because there are thousands of them available that most cannot lead you to the desired goals. For a perfect workout guide, consider looking out for these two factors:

The Frequency of The Exercise:
Even though you need that strength, you will not go on working out forever. That is why you need a weekly routine spelling out the sequence of the workout that will ensure full body exercise is achieved. Three to four times a week is the best option with resting days in between to allow the muscles to grow well. With several muscle groups to work on in each session, beginner athletes should work on each muscle at least three times each week. Those advanced with set goals of gaining muscles or just improving their looks should train two times a week. Gain the entire body workout with every muscle getting toned as the days go by.

The Best Exercise Intensity:
This is concerned whether light or heavy weights are used in the lifting. The weights depend on the type of sport the athlete is engaged in. Those on track events and rugby will carry different weights keeping in mind the nature of sporting activities they engage in. Those doing heavy weights can do fewer reps but with a higher intensity compared to lightweights who do more reps at a lower intensity. In overall, doing 1-6 reps is ideal for increasing your strength, 5-12 for building muscles and 10-20 for a stable muscular endurance. The intensity should be incorporated in the weightlifting workouts for athletic players depending on the goal to achieve individually. That is why it makes it hard to have one workout routine for every athlete. Let your coaches and instructors ensure you get enough reps that will fit your athlete category without overworking in the gym or doing fewer exercises as per the required standards.

The two factors above ensure that every workout is done right from the start, at recommended levels for better results.

What You Need To Know About Full Body Athlete Workout


Long before athletes started using steroids they would use the athletic full body workout training program. In fact the full body athlete workouts were the norm then. Then things changed and they began to use training splits. This is on top of the fact that steroids entered the scene and body builders found that it was possible to train for longer periods and be able to recover fast. This is the reason why steroid users started using split training causing the science behind those body workouts for athletes to be forgotten.

However, it is important for athletes to discover that the full body routines aren’t outdated. It is important for all natural body builders to take them seriously. Even though the full body workout routine many not be the best option for you, you may never know the fact until you have tried.

There are several ways in which full body workouts are different from the training splits. With the former, you will be working out every muscle group during the training day. This could either be directly or indirectly. However, you will have to perform fewer sets on a daily basis. This is due to the fact that full body workout can be quite taxing just because you will be hammering the entire body. However, you will need to resist adding more training days. Some of the other issues that you need to know about the full body training include:

Frequency of training. In most full body workout program, you will need to exercise 3 times in a week. This could be on Monday, Wednesday and Friday. It is not advisable to engage in full body workouts every day.

Choice of exercises. The full body exercise focus on using heavy compound lifts. When you become strong with major lifts, not only will you be stimulating the growth of muscles without having to use various exercises for each part of the body.

Minor group of muscles. Do not feel as if the full body workout isn’t effective because you are not working the forearms, abs, rear delts and many more.

Mental connection. There are trainees who will struggle in making a mental connection with the full body training. There are some who will engage in split training who will be left wondering if they are doing the right thing. For others, when they see the people around them engage in split training, they are left wondering whether it is worth the effort engaging in split training. You should bear in that just because full body workouts are old school, it doesn’t mean that the lifter didn’t know what they were doing.


5 Major Benefits of Full Body Athletes Workouts

Even when athletes have the best intentions, their commitment to the strength workout on top of mobility, cardio and other athlete workouts can be difficult. However, with the full body athlete workout, there is hope. When done at least 3 to 4 days in a week, the workouts that rely on the complex movements of different joints can engage different groups of muscles at the same time on top of the core.


Therefore, the complex multi joint movements are able to engage different groups of muscles at the same time on top of the core. This means that even when the countless bicep curls can seem to be the ticket to a gun show, the chin ups can also be used to target similar muscle groups while at the same time working the abs and back. Even if you have a goal of building strength, shedding pounds or even becoming an athlete who is well round, it is advisable to increase the complexity of the movements to result in some greater cardiovascular and neuromuscular challenge on top of the greater gains.

There are many benefits of the total body workouts and these include:

  • Burning more calories and in less time. We try to get time efficiency in nearly every area of our lives. There is no reason why we should not take a similar approach at the gym. When you engage in the full body workout rather than just a shoulder or arm day, you will be able to burn more calories.
  • Build more muscles. Even though isolation work helps in the muscular hypertrophy, this may not be necessary for any person. With full body workouts, it is possible to build more muscles.
  • Increase strength. If your goal is to get stronger, you will need to perform movements that make it possible for you to use the most weight. Some of the popular compound movements include squats, bench press and deadlifts. These are variations of the full body movement and need the full body movement in order to be executed. When you make these exercises to be the mainstay of your workouts, it will be possible for you to keep challenging your body and ensure that you are able to build strength in an effective way.
  • Maximize your workout efficiency. In case you only have some 30 minutes that you need to spare, when you focus on the key multijoints, it will be possible to stimulate same muscles when you use one exercise instead of multiple workout machines.

    Therefore, there are many benefits of full body workouts.

Good Exercises For Athletic Players

There are many athletes out there who develop some pet lifts and ensure that they stick with them no matter the condition. There are also some dudes who have been training for the past 10 years but they are still repeating the same routine. Even though it is important to rotate various exercises to avoid getting used, there are some old exercises that we can add to an exercise regimen and ensure that we get the best.

Dead lifts
Probably you have been told that Deadlifts aren’t good for your back. However, such information is plain bullshit. When Deadlifts are done in the right way, it can be the best exercise to build speed and strength. However, it may also be important to add some variation to the exercise rather than doing the same thing over a period of several months. There are several reasons why Deadlifts are important. They are able to build some great starting strength.

Many athletes don’t have the ability to apply strength fast and get explosive. With Deadlifts, it is possible to strengthen the posterior chain, build more strength and power in hamstring, calves, glutes and your whole back. Just like the squats, Deadlifts can help to build a lot of strength in the hip. They also help to build some muscle slabs.

Box squats
Box front squats and box squat are key in building tremendous strength of the legs as well as explosiveness while removing the stress from the knees. There are many athletes who have noted that it is possible to gain a lot of flexibility by box squatting when you go lower than what is normally possible or by using that wider stance.

Clean & jerk
There was a time when training programs were all about Olympic lifting. This later fell out of favor and there was another brigade that advocated for the anti-Olympic lifting. However, the truth of the matter is that Olympic lifting are still important to athletes and nothing beats the clean and jerk. This lift can help to increase toughness, identify weaknesses and needs power, strength and determinations. All these are traits that are needed for an athlete.

Box front squats
This is another exercise that is supremely important. Athletes will require some stronger quads for jumping, sprinting and many more areas. A good way would be to train the front squats which can be better than the back squats for athletes particularly for football players.