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.
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.
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:
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.
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 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.
No matter the athletic program that you may be in, you will need to have a reliable athletic strength and conditioning program if you are to perform at those optimal levels and for some sustained periods. You will need to ensure that you maintain the right nutritional habits as well as rest patterns on top of developing a workout routine that is consistent throughout the year.
A good strength and conditioning program will lay special emphasize on the movement efficiency. You will also need a program that is tailored to the specific needs of the year whether in –season, post- season and even pre season. These should target strength, speed, agility and flexibility.
In order to attain strength, you will need to work the dynamic as well as concentrated kinds of resistance training while using different cycles from the whole year. You can improve speed using loading as well as over-speed workouts. Loading should be made up of towing, uphill running and plyometrics and should involve different facets of running, sprinting and even throwing. Some of the over-speed training method should include running downhill & tubing on top of additional plyometric exercises.
An annual plan is the roadmap that will show how you will navigate your way in different training stages of a particular sport whether pre-season, during completion or even the recovery phase. You can quantify and even organize the work that is done by an athlete in a particular sport in each of your competitive year. As long as you have a well-designed training process, you will end up getting well developed.
When creating a pre-season plan there are five stages that you will need to consider. These are:
- The concentrated loads
- The phase for strength training
- Power phase 1 & power phase 2
- The peaking index
It is important to have a plan for monitoring & testing your training process. Some of the key assessments that should be done include body composition, hydration, isometric pulls, dynamic tools and vertical jumps. This information will be important to the sport coach. The strength endurance workouts are key part of an athletic strength and conditioning program. These should involve high volume, low intensity workouts. These should form the bulk of your workouts.
After this you will get to the phase for strength gaining. Strength is a key part of any sports performance. When an athlete is stronger, they will perform better in any given sport. After strength, it will be time to develop power.
If you have explored the training world, one thing that you will agree is that the training world is full of methods and theories that promise to offer strength and conditioning program for athletics. However, the lat pull-down will not offer much for the strength. While size plays an important role in hypertrophy, but in regard to strength, there is need for free weights with sets of 5 or 6 reps at each time.
There is some good reason for this higher repetition set can cause more change to the cellular level like the increase in size. While there are people who will find these changes to be essential in making the body to be more robust, for some other people, they require a neural connection to muscles that is better.
This is the key muscle and mind connection that you could have heard bodybuilders speaking of. To recruit muscles, the body usually sends some electrical impulse along nerves that informs the muscles of the need to contract. Unfortunately, most people make the mistake of using some outdated methods or even the dial-up software in order to send the signal. The goal here is keep the central nervous system fired up and rather than dialing up, ensure that a fiber optic cable has been installed to enables signals to travel faster and also lose some more energy even as we do this.
One thing that you need to understand is that neural pathway behaves more or less like plants. When you tend them, they become stronger. However, like it is the case with glass blades, when starting to learn a new skill, there are lots of pathways despite the fact that these aren’t deeply ingrained. You can see this when trying to teach a person to perform a new lift and each of their rep is quite different. What this means is that instead of the single motor pathway for the lift, they could be having 5 or even 6. When performing a kettle bell swing which can be harmful, there is only a single pathway that is considered safe. All the rest has the potential for injury.
The goal of the learning process is to get rid of those bad movements and strengthen and even hone those good pathways. It is the process of strengthening the pathway that causes the above named scenario-The high speed; consider fiber optics that deliver messages to muscles in a quick and perfect manner. For other tips on strength and conditioning for athletes, you should contact MP45.
One thing that you need to realize that the kind of your body shape is a good determinant of the type of training regimen that is suitable for you. Like you may already know, there are 3 types of body shapes: Endomorph, Ectomorph and Mesomorph. It is important to note that there are people who are a combination of these body types. For instance, you might come across a person who is a combination of a Mesomorph and Ectomorph or even a Mesomorph and Endomorph. Let us as look at each of these body shapes and the most suitable exercises for each of them.
Ectomorph is a body shape that is not only common but is characterized by a build that is thin with some muscles that are relatively little as well as fat. If you have this body shape, you will find it difficult to gain weight, fat or muscles. Also this type of body is unable to take huge amounts of training stress or athletic. However, one advantage of this type of body is that you will only gain minimal fat gain when trying to put on muscles.
If you are an ectomorph, you will need to start your work out slowly. Avoid increasing the frequency and intensity faster as this will cause you to be burnt out. Ensure that your workouts are short, preferably less than an hour. Workout of 30 to 45 minutes can be more intensive as you will need to do more and in less time.
Endomorph is a body shape that is almost opposite of Ectomorph. It is a bit rounded and huge. In most cases the levels of fat are not only high but these are the people who have muscles as compared to ectomorphs. It can be a bit challenging for endomorphs to lose weight especially fat. However, their main downside is that it is easy for them to gain fat and muscles. Most of the people in this category have a low rate of metabolism.
Mesomorph is a body shape that is a combination of two worlds. The individuals in this group are athletic and usually have muscular frames with amount of fat that is relatively low. The people with this body shape do not find it difficult to lose fat and it is easy for them to gain muscles in an easier manner. The people in this group have a high rate of metabolism and this help to put their fat in check. For these and other best athletic muscle building programs, contact MP45.