What do you think of when you envision the ideal athlete? You might imagine someone who is fast, agile, powerful, and strong. The ideal athlete you are picturing probably has a great physique which is both symmetrical and functional. Most of us have the goal to achieve an athletic body that has both “show muscles”, and “go” muscles like the athlete we are picturing, but many fall short.
If you’re someone who has fallen short of this goal you should ask yourself why? Don’t try to make an excuse like poor genetics. You can still become the most athletic and best looking version of you. If you’re being honest with yourself, it’s likely because you are not training like an athlete, or doing anything an athlete does.
Are you doing any speed or jump training? If not, then how can you expect to fast, or agile like the athlete you pictured? Are you performing compound multi-joint exercises that cause all muscles in the body to work systematically together to produce a result? If not, how can you expect to be powerful or strong? Does your strength training involve any unilateral movements? If not, how can you expect to be symmetrical and functional?
Follow the 2 day program below to look, move and feel like an athlete.
Speed/Agility Work
Before we get into the specifics of the program it is necessary to know some basic body mechanics when you do your speed, agility, and jumping drills.
Athletes need to be able to move linearly as well as laterally. Almost all sports involve a change of direction component and it essential to understand good body mechanics when doing this. One of the best organizations in the United States for teaching speed and agility is the Parisi Speed School. I would highly recommend emphasizing their four focal points for change of direction drills during each one of these exercises to make sure you are moving like an athlete.
*Note: Glute activation is very important to prevent injury when you change direction, so before you begin your agility sequence you should go through a thorough glute activation series.
Parisi Speed School Focal Points for Changing Direction
Drill 1: Side Shuffle into Hockey Stop
Drill 2: Continuous Side Shuffle
Drill 3: Sprint into Hockey Stop
Drill 4: Continuous sprint
Drill 5: Side Shuffle into Sprint
Jump Training
Jump training teaches you to recruit your fast twitch muscle fibers to explosively propel your body vertically and/or horizontally. Many sports involve some kind of jumping, so it is essential to add to your routine if what you are striving for is athleticism.
Note: Glute activation is very important to prevent injury when you jump, so before you begin your jump sequence you should go through a thorough glute activation series.
Jump training, just like your agility and speed training starts off slow with technique work. In order to jump, you need to know how to land properly to prevent injury. When landing from a jump, make sure you land with your feet about shoulder width apart with your shoulders over your knees. Your knees should be tracking in line with your feet, and you should first land on the balls of the feet to cushion the impact. The Parisi Speed School “Toe Drop Drill” is a great way to practice a good landing position before you begin your jumps.
Drill 1: Toe Drops
Drill 2: Standing Vertical Jump
Drill 3: Standing Broad Jump
Strength Training
In order to train like an athlete, you need to think in terms of movement patterns vs. muscle groups. Your strength training for this program will involve all compound lifts consisting of a squat, vertical press, vertical pull, hip hinge, horizontal press, and horizontal pull. This program involves using both a “strength cluster” and an “assistance cluster.”
The “strength cluster” will have you perform a lower body movement followed by an upper body push and an upper body pull. All of these movements will be bilateral to ensure you are engaging the most amount of musculature possible with each set. Your strength cluster will have more sets, yet less repetitions per set.
The assistance cluster will have you perform the 3 remaining movement patterns unilaterally and will also include a core movement. Performing these exercises unilaterally will train your balance, core stabilization, and will help create symmetry in the body. Your assistance exercises will have fewer sets, yet more repetitions per set.
The Program
Day 1
Components
|
Component |
Order and Exercise |
Sets/Reps |
|
Speed/Agility |
Side Shuffle into Hockey Stop |
3x5yds (1 set = 1x dwn/back) |
|
|
Continuous Side Shuffle |
3x5 yds (1 set = 3x dwn/back) |
|
|
Sprint into Hockey Stop |
3x10 yds (1 set = 1x dwn/back) |
|
|
Continuous Sprint |
3x10 yds (1 set = 3xdwn/back) |
|
|
Side Shuffle into Sprint |
x3 (1 set = 5 yd shuffle dwn/back, and 10 yard sprint dwn/back) |
|
Strength Cluster |
Back Squat |
4x5 |
|
|
Barbell Strict Press |
4x5 |
|
|
Chin Up |
4x5 |
|
Assistance Cluster |
1 Leg Kettlebell RDL |
3x8ea |
|
|
1 Arm DB Bench Press |
3x8ea |
|
|
1 Arm DB Row |
3x8ea |
|
|
Banded Rotational Twist |
3x8ea |
Day 2
Components
|
Component |
Order and Exercise |
Sets/Reps |
|
Jumping |
Toe Drops |
3x5 |
|
|
Standing Vertical Jump |
3x5 |
|
|
Standing Broad Jump |
3x5 |
|
Strength Cluster |
Trap Bar Deadlift |
4x5 |
|
|
Bench Press |
4x5 |
|
|
Chest Supported Row |
4x5 |
|
Assistance Cluster |
DB Bulgarian Split Squat |
3x8ea |
|
|
1 Arm Standing DB Press |
3x8ea |
|
|
1 Arm Lat Pull Down |
3x8ea |
|
|
Pavlov Press (Core anti-rotation) |
3x8ea |
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