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:

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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:

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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:

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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.

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Split Exercises To include In Effective Workout Program for Athletic Body

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We all admire the qualities of professional athletes because of their lean body and other vital fitness qualities. The challenge lies in choosing the workout program for athletic body that will provide the greatest benefits to your fitness goals. Although compound exercises work well for most athletes, there are split exercises which you need to focus on.

Upper & lower training split:

These exercises can be described as novel progression for the full body training splits for those who want to allow faster recovery and bigger training volume. The exercises also allow greater efficiency for training for purposes of quicker mastery and learning while at the same time allowing significant leading. There are moderate training frequency exercises for the starters and also moderate high volume exercises for those who want to attain hypertrophy in the fastest way possible.

It is important to ensure the hybrid training workout is properly balanced such that no split exercise takes longer than the other. Some few focus on the upper body split than the lower body split and this is wrong. The advantage of these exercises in athletic workout is that they offer shorter period of recovery between the training sessions when compared to the other body part splits and this may hinder the pace of recovery if you do not get adequate sleep, work on the quality of tissue or eat enough of steak.

TAKE NOTE that lower body training exercises for athletes tend to be brutal and even doing it twice a week could turn out to be too much for you. A typical schedule if you want train like an athlete may be as follows –

Monday – upper body exercises with focus on pull strength.
Tuesday – lower body exercises.
Wednesday – resting to allow recovery.
Thursday – upper body exercises with focus on pull strength.
Friday – Lower body exercises with focus on pull hinge pattern strength.
Saturday and Sunday – rest.

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Total body training split:

These exercises are also very important if you want to build an athletic body. The advantage of these exercises is that they offer maximum benefits to the body by training the whole body as unit instead of its component parts. Expert studies show that total body splits tend to be very efficient at least for the short time particularly for athletes who need full body simulation.

High simulation frequency of the muscles combined with moderate volume of training suits most goals, such as for example loss of fats, muscular hypertrophy and strength building. The total body exercises are good for building athlete body and they allow movement training for athletes who perform in sports such as sprints. The total body workouts are generally good for the beginners, those who want to lose fats and are also very good for the general health and well-being.

Features Of Elite Athletic Training Workouts That Make Them Effective

Features Of Elite Athletic Training Workouts That Make Them Effective

There are many athletic training workouts online and in fitness journals and they honestly work for many people so long as they are professionally designed and are executed well. However, the workouts designed for the elite athletes are superior on their form and content. In fact, when you go out there to look for an athletic training workout, you need to be choosy. Just the way there is a difference between the various workouts in terms of their intended goals, there is a great difference between the various athletic training workout programs in terms of the goals one wants to achieve.

Goals To Be Attained Should Match The Program Design:
An athletic training program for sprinters and marathoners is different from athlete training program for weight lifters. For this reason, the first step in choosing the right athletic workout program should start by defining and identifying your goals. Do you want to tone your body, build athlete muscles, increase your sprint, performance power or you have another goal in mind? When you set the goal, you can then define the path that will take you there.

It is a Delicate Balancing Act:
Professional fitness workout designers agree that designing effective athletic workout program us probably the most challenging. The athlete body is one which lies somewhere in the middle of being masculine and being lean. This means that the exercises and diets must be chosen carefully.

There must also be strong commitment and dedication to the program since minor flaws will have drawback effect on the progress. This is the reason why leading athletes across the world hire dedicated personal trainers because all they do every day has to be monitored. Thus, you should know that getting athletic body is not a walk in the park but it is possible if you follow the rules.

End Result Should Be To Improve The Overall Performance:
The end result or goal of the elite athlete workout program is to help them improve the performance in overall, namely flexibility, conditioning, speed and strength. In order to gain power, size and strength of the muscles, resistance based workouts such as body weight and weight lifting are very important. For improving quickness, agility and speed, athlete’s complete workouts which feature reaction drills, sprinting, box jumps and other explosive exercises are recommended.

In order to increase the stamina and endurance, athletes perform conditioning workouts. These workouts also help the athlete burn fats and thereby get rid of the unhealthy weight. In order to reduce the risk of developing injuries, improve overall mobility and increase the joint motion range, the top athletes training exercises include flexibility workouts such as yoga, and the static and dynamic stretching.

In short, there is wide variation of the exercises in athlete fitness programs based on the goals that the athlete wants to attain.

Athletic Muscle Building Workout Routines

Athletic Muscle Building Workout Routines

Many people desire to have that athletic build. An athletic build looks the same as that of the bodybuilders. However, while the bodybuilder has been built for strength and size, the body of an athlete is usually built for speed, power, agility, quickness and speed. In most cases, the body of the bodybuilder is usually bulky while that of the athlete is a bit slight. In case, you would like to have that athletic build, you will need to train like the athlete and choose the right athletic muscle building workouts. Here are 10 workouts that can help athletes to get that athletic build.

Squats:

When it comes to the lower body workouts, nothing beats the squats. In case you need power in your lower body, you will need to do squats.  Otherwise, you may end up being like the people who usually have an upper body that is well build up while their legs looks like those of the chicken. Squats usually target different group of muscles all over the body such as the core muscles like the lower back and abdominals, glutes and thigh muscles. Ensure that not only do you hit squats hard but you do it quite often.

Sprints:

When it comes to training for athletics, sprints can also be very essential. This is due to the fact that athletes need explosiveness and power. No matter your sport, speed can be a great asset for an athlete. Sprinting will build speed. When done in internal training, it helps to burn fat in a very effective way. This is the reason why you find that most sprinters have an athletic build.

Core Training:

As an athlete, you will require core strength. If you need the six packs, it will be necessary for you to engage in core training.

Pull ups:

These are recommended for most athletes as part of the training to improve the pulling movements. These will also help you get your desired V-shape.

Shoulder Press:

Most sports require shoulder press to enable you engage in pushing. These are great options for working the, triceps, pats, deltoids, and traps.

Power Cleans:

Many athletic programs recommend power cleans as well as other kinds of cleans. Cleans consist of the total body exercises that use the calves, quads, glutes, hamstring, deltoids, spinal erectors, traps and the forearms. Cleans play a key role in developing power as well as explosiveness, two features that are essential for an athlete.

Tips for Choosing A Professional Athletic Trainer

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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.

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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.

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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.

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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.

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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

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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

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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.

How To Prepare Effective Weightlifting Workouts For Athletic Players

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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

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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.

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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.

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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.