This 3-day-a-week training plan will get you back in the game by conditioning your body for sports.
Here's how it works: You'll train 3 days a week, resting at least a day between sessions. So, if you train on Monday, for instance, you would repeat this routine on Wednesday and then again on Friday.
Follow this plan for four to six weeks, and then choose a program specifically designed for your favorite sport.
Benefits
- Builds muscle, strength, and explosiveness
- Increases your metabolism
- Teaches your body to move more athletically
Duration
Equipment
- Physioball
- Mini band
- Valside
- Kettlebells or PowerBlocks
- Barbell set
- Chinup bar
The Workout
You'll move from one training component, such as Movement Prep, to another (such as Prehab), and so on. It shouldn't take more than 45 minutes to complete the full routine. If you're falling behind or your technique becomes sloppy, reduce the amount of weight you're using.
Training
Movement Prep
| Movements | Sets | Reps | |
| Circuit: Perform each movement in succession with little or no rest between moves. |
Forward / Backward Jumps
Stand in an athletic position (knees slightly bent, hips back) and jump forward and backward over a line for one repetition. | 01 | 20 | View Details |
| Knee Hug (Moving) - Endurance | 01 | 10 reps each | |
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Lateral Jumps
Stand in an athletic position (knees slightly bent, hips back) and jump side to side over a line for one repetition. | 01 | 20 | View Details |
| Straight Leg Skip | 1 | 10 reps each | |
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| Jumping Jacks | 01 | 20 | View Details |
| Drop Lunge | 01 | 10 reps each | |
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Forward / Backward Hops
Stand on one foot and hop forward and backward over a line for one repetition. | 01 | 10 reps each | View Details |
| Reverse Lunge - with Twist | 01 | 10 reps each | |
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Lateral Hops
| 01 | 10 reps each | View Details |
| Handwalks | 01 | 05 reps each | |
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Square Jumps
Assume an athletic position and jump forward, then to the left, then back, and to the right, making a square for one repetition. | 01 | 05 reps each | View Details |
| Lateral Lunge - Moving | 01 | 05 reps each | |
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Prehab
| Movements | Sets | Reps | |
| Guard against injury with a few simple movements. |
| Y's - Floor | | | |
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| T's - Floor | | | |
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| W's (Stability Ball) | | | |
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| L's (Stability Ball) | | | |
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| Glute Bridge - 1 Leg | | | |
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| Mini Band Bent Knee Linear Walk - Knees | | | |
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Skip
Skip in a straight line, then skip back to the starting position. | 01 | 20 meters | View Details |
Low Side Shuffle
Assume an athletic position and shuffle sideways, keeping your body low to the ground, then shuffle back to the starting position. | 01 | 20 meters | View Details |
| Carioca | | 20 meters | |
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Pillar Strength
| Movements | Sets | Reps | |
| Shore up the muscles that support your hips, torso, and shoulders. |
| Planks - Alternating Reach | 02 | 15 reps each | |
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| Plank with Alternating Hip Flexion (Stability Ball) | 01 | 20 reps each | |
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Strength
| Movements | Sets | Reps | |
| For each circuit, perform as many sets of 8 reps as you can in 15 minutes. Try to limit the amount of time you rest between circuits—60 to 120 seconds should suffice. If you feel like you need more rest, trying using lighter weight in order to keep the pace of the workout moving swiftly. |
| Circuit #1: Perform each movement in succession with little or no rest between moves. |
| Romanian Deadlift - Barbell (Underhand Grip) | | 08 | |
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| T Push-up | | 08 | |
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| Inverted Row | | 08 | |
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| Circuit #2: Perform each movement in succession with little or no rest between moves. |
| Forward Lunge - Dumbbell | | 08 | |
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| Pull-up - Underhand Grip | | 08 | |
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| Push Press - Barbell | | 08 | |
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Energy System Development
| Movements | Sets | Reps | |
| Perform each movement for 30 seconds, resting 30 seconds between moves. Once you've completed each movement, that's one round. Rest 30 seconds and repeat for a total of 3 rounds. |
Kettlebell Swing
Lower your body into a squat, dropping the weight below your butt. Then, as you stand back up, raise your arms up in front of you until they're parallel to the floor. | | 30 seconds | View Details |
| Burpees - with Push-up | | 30 seconds | |
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| Squat Jump - Continuous | | 30 seconds | |
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Regeneration
| Movements |
Sets |
Reps |
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| Use a foam roll for a few minutes while you drink a post-workout shake to help prepare your body for your next training session. |
© Core Performance
Abbott Nutrition strongly recommends that you consult with your physician before beginning any exercise program and perform exercises under the supervision of a certified fitness trainer or conditioning coach. The effect of any specific exercise on a medical condition should be determined by your health care professional. The suggestions here are in no way intended to substitute for medical advice.