Exercise is absolutely crucial for maintaining a healthy lifestyle. However, for certain individuals, it goes beyond mere necessity; it becomes an integral part of their very existence. When it comes to workout like a pro regimen, the demands and intensity are considerably higher compared to a typical fitness routine.
This endeavor necessitates a substantial amount of time and an unwavering sense of determination. To attain an athletic physique, one must adhere to a personalized workout plan, adopt a nutritious diet, and firmly reject the allure of unhealthy food and alcohol.
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The ultimate objective is to shed excess fat, build robust muscles, increase overall strength, and achieve a sleek, well-defined physique. Presented below is an athlete’s workout plan, along with invaluable tips to assist you in training like a seasoned professional.
How To Train Like An Athlete
Most athletes start their day with an early morning gym session followed by breakfast, track practice, and take a break. After lunch, they take a power nap and then do another training session. And while it may not be possible to follow this exact routine, you can train using an athlete’s workout program.
Like many athletes, they begin their day with an early morning gym session, breakfast, and track practice. After a brief break, they continue their training with another session after lunch, often preceded by a power nap.
While replicating this precise routine may not be feasible, you can still benefit from an athlete’s workout program. Despite the variations between sports, these programs share some common characteristics.
Let’s Take a Quick Look at the Following:
Strength is a key factor in sports, representing the ability to work against resistance. It plays a fundamental role in achieving success in any sport. Strength can be described as the capacity to move a mass from a stationary position, generating muscular force.
The weight lifted for a single repetition is often used to measure strength. Upper and lower body strength are evaluated separately, with common tests including bench presses for the upper body and squats for the lower body. Strength becomes the most crucial physical attribute in sports like weightlifting, boxing, rowing, and weight throwing. Possessing both strength and speed makes you a formidable athlete.
Speed is essential for all successful athletes, regardless of their sport. Being fast is crucial whether you’re a swimmer, skater, cyclist, or sprinter. Speed encompasses the ability to move quickly and factors like acceleration, maximum speed, and sustaining speed.
Achieving speed requires proper training. Keep in mind that the ultimate goal is to become a phenomenal athlete, boasting an enviable physique while minimizing the risk of injury.
Target your entire body in workouts to build, shape, and tone your muscles. It’s not just about performance; looking at the part matters too. Aim for muscular legs, a broad chest, and defined abs.
Stronger muscles bring improved endurance and flexibility. Weight lifting is commonly used, but exercises like squats, burpees, mountain climbers, split jacks, and lunges are also effective.
Training like an athlete requires dedication and hard work, as it can be intense. Minimize stress, prioritize sleep, and promote proper muscle growth to avoid injuries. Reduce your intake of refined carbs, fast foods, sugary drinks, and alcohol to maximize the benefits of this workout plan.
No matter your chosen sport or activity, this workout plan guarantees results. You’ll become a versatile athlete, excelling in hiking, basketball, obstacle course racing, cycling, and more.
Pro Athlete Workout Plan
Athlete training involves 5 days of exercise, approximately 60 minutes per day. This intermediate-intensity plan suits beginners and pros alike. Both men and women can follow this training regimen, as there isn’t a significant difference between female and male athlete workout plans.
Below is the Sample Athlete Workout Plan at Home:
Day 1: Lower Body
Equipment: Barbell, Dumbbells.
- Single leg hip thrust: Do 3 sets of 6 reps for each leg.
- Dumbbell squat jump: Do 3 sets of 6 repetitions and rest for 60 seconds in between.
- Barbell hangs power clean: Do 4 sets of 3 reps with a 90-second rest in between. Do 2 to 3 warm-up sets for each to increase the load set.
- Squats: Do 5 sets of 5 reps each with a 2-minute rest period. You can do either front or back squats, but choose one and stick with it.
- Dumbbell Romanian Deadlift: Do 4 sets of 10 reps with a 60-second rest period in between.
- Goblet Bulgarian Split Squat: Do 2 sets of 10 repetitions and rest for about 60 seconds.
- Leg presses: Do 2 sets and take a 90-second rest period. Each set should be about 60 seconds.
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Day 2: Total-Body Strength & Conditioning Circuit 1
- Side lunge: 1 set of 10 reps on each side (Hold for 2 seconds).
- Leg cradle: 1 set of 10 reps on each side.
- Glute Bridge: 1 set of 10 reps.
- Mini-band external knee rotation: 1 set of 10 reps on each leg.
Do 3 Rounds.
Equipment: Cable Machine, Dumbbells, Medicine Ball, Box
- Alternating Dumbbell bench press: 10 reps.
- Jump squat: Do 10 reps.
- Half-kneeling cable chop: Do 10 reps on each side.
- Medicine ball rotational throw: Perform 10 reps on each side.
- Burpee: 10 reps with a 60-second rest period.
- Push-ups: Do 30 reps. Do 10 push-ups in each of the 3 ways: hands facing forward, pointing inwards at a 45° angle, and facing outwards at a 45° angle.
- High box jump: Do 10 reps.
- One-arm dumbbell row: Do 10 reps on each arm.
Day 3: Upper Body
Equipment: barbells, dumbbells
- Subscapular push-up: Do 3 sets of 6 reps. At the top, pause for at least 2 seconds.
- Barbell push press: 4 sets of 3 reps with a 90-second rest duration. 2 to 3 warm-up sets to increase the load.
- Barbell bench press: Do 4 sets of 5 reps with a 2 minutes rest duration.
- Dumbbell incline bench press: (3-4 second eccentric) – Do 2 sets of 10 reps with 45 seconds of rest in between the sets.
- Dumbbell chest-supported row: (3-4 second eccentric) – Do 3 sets of 10 reps with 45 seconds of rest in between.
- Dips: Do 2 sets of 5 reps and rest for 30 seconds between the sets.
- Inverted row: Do 2 sets of 5 reps and rest for 30 seconds between the sets.
- Alternating dumbbell biceps curl: Do 3 sets of 12 reps
- Dumbbell skull crusher: Do 3 sets of 12 reps with 30 seconds of rest in between.
Get your personalized plan according to your age and BMI
Day 4: Rest
Here you can choose any activity that helps you relax – crocheting, knitting, gardening, dancing, reading a book or taking an outdoor walk.
Day 5: Power Production Circuit
- Sprint start: Do 5 reps. Rest for 30 seconds between reps.
- 3 hurdle drill: 30 seconds (You will need a 2-4 inch board)
- Over-the-line jump drill: 10 reps for the first part and 30 seconds for the lateral jumps
- 5-10-5 drill: Do 10 repetitions
- Lateral bound: 10 reps on each side with a 60-second rest period
Day 6: Total-Body Strength And Conditioning Circuit 2
Do 3 rounds
Equipment: Swiss ball, medicine ball
- Cow/cat yoga pose: Do 1 set of 10 reps
- Swiss ball leg curl: Do 1 set of 10 reps
- Side Plank: Do 1 set of 10 reps on each side. Hold for 3 seconds on each side.
Equipment: pull-up bar, Kettlebell, dumbbells, medicine ball
- Pull-ups: Do a total of 10 repetitions
- Goblet squat: Do 10 reps
- Farmer’s walk: Do 3 reps. Walk 10 yards out and then another 10 yards back.
- Push-ups: Do 10 reps
- Mountain climbers: Do 20 reps on each side with a 60-second rest period in between
- Weighted burpees: Do 10 repetitions. At the end of each, lift the dumbbells overhead.
- V-ups: Do 10 reps and rest for 60 seconds
Day 7: Active Rest
Engage in light exercise and stay active. Consider activities like hiking, taking a 60-minute walk, or incorporating light cardio into your routine.
How To Get The Most Out Of A Pro Athlete Workout Plan
While sticking to your workout plan is crucial, more is needed. Certain habits like staying up late and consuming fast food can hinder your progress. To maximize the benefits of an athlete workout for a strength plan, consider the following tips:
Warm-Up And Cool Down
When exercising, warming up plays a crucial role. It prepares your body by increasing blood flow to the muscles and raising your body temperature. This reduces the risk of injury & muscle stiffness.
On the other hand, cooling down allows your body to recover by gradually lowering your blood pressure and heart rate after a workout. It helps your heart and blood vessels transition out of the intense session.
Opt for dynamic exercises for your warm-up, such as jumping jacks, side shuffles, squats, lunges, or leg swings. For your cool-down, try the reclining butterfly pose, child’s pose, a light jog, or a gentle walk.
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The importance of staying hydrated must be balanced. It is essential in daily life and particularly during workouts and sports. Water is vital for proper muscle function, temperature regulation, joint lubrication, and nutrient transport.
When you’re dehydrated, your body won’t perform at its best, and your muscles may experience strain. Consider supplementing with electrolyte drinks to enhance performance.
Eat Healthy Meals
Maintaining a regular workout routine necessitates proper nourishment. It’s time to move away from low-calorie or restrictive diets because you need energy for exercise.
Lean protein should be a key component of your diet. It promotes muscle growth & prevents muscle loss. Excellent sources of lean protein include tuna, salmon, chicken, Greek yogurt, eggs, and protein bars.
Carbohydrates are equally essential. Exercise depletes your glycogen stores, so consuming carbs after a workout replenishes them. Combining protein and carbs also optimizes glycogen and protein synthesis. Additionally, incorporate healthy fats like avocado, olive oil, and coconut oil into your post-workout meals.
Get Enough Rest
Overtraining can happen quite easily. Not allowing your muscles to properly recover from exercise leads to decreased performance, fatigue, mood changes, and a higher risk of injuries. This condition is known as overtraining syndrome or burnout.
To prevent this, prioritize 7 to 9 hours of sleep and schedule appropriate rest intervals during your workouts. Make sure to incorporate rest days as well. On these days, you can choose between active or passive recovery methods. This allows for proper muscle recovery and enhances your overall athletic performance.
Dress For Success
Just imagine exercising in tight jeans and a polo-neck sweater. Uncomfortable. That’s why investing in the right workout attire, including pants, shirts, shoes, and sports bras, is crucial. Prioritize your comfort during exercise.
Here’re a Few Pointers:
- Go for breathable fabric and avoid clothes made out of plastic and rubber-based materials.
- Consider cotton shirts and pants because they absorb sweat.
- Wear loose and comfortable fitting clothes.
- Find shoes that fit properly and provide proper heel and foot support.
- When it’s cold, dress in layers.
Stress is the natural response to challenges and demands. In the short term, it can be beneficial for overcoming obstacles. However, excessive stress is counterproductive.
When stress levels are high, the stress hormone cortisol is overproduced. This hormone affects your metabolism of fats and carbohydrates and increases your appetite, potentially leading to weight gain and abdominal fat. This can undermine your goal of achieving an athletic physique.
To Combat Stress:
- Make time for relaxation.
- Engage in activities like meditation, talking to a friend, watching a favorite comedy show, journaling, or any other enjoyable activity that helps you unwind.
- Prioritize stress management to support your fitness goals.
Stay Within Your Limits
It’s crucial not to overexert yourself. Begin at a comfortable pace and gradually increase the intensity of your workouts as your body adapts to the stress. Additionally, pay attention to your body’s signals and take rest when necessary. Prioritize your well-being and allow for proper recovery.
Active recovery is a beneficial method for accelerating muscle recovery. It entails engaging in low-intensity exercises following your challenging workouts. Active rest aids in enhancing performance, eliminating toxins, boosting blood flow, and reducing the accumulation of lactic acid in your muscles.
On certain rest days, opt for low-intensity activities outdoors. Whether it’s taking a walk or performing 15 minutes of dynamic stretching, these gentle exercises can work wonders. Prioritize active recovery to support your overall fitness journey.
Get A Training Partner
Finding a training partner is one of the top strategies for maintaining motivation. Look for a friend or co-worker who shares your interest in working out.
A workout partner provides valuable support and accountability. They can also create a friendly, competitive atmosphere that pushes you to achieve more. Having a workout buddy is a fantastic solution if you’re concerned about losing motivation along your fitness journey.
Training like a Pro athlete can be demanding, but it’s a rewarding journey. It requires dedication and unwavering determination. The key is to adhere to your athlete’s workout plan diligently. Remember to fuel your body with proteins, complex carbohydrates, and stay hydrated by drinking plenty of water.
If you encounter a plateau or have any doubts, don’t hesitate to seek guidance from a fitness instructor. Embrace the process, enjoy your training, and continuously push yourself to achieve new heights each day.
How Important Are Proper Warm-up and Cool-down Before and After Workouts?
Proper warm-up and cool-down are vital for a successful workout routine. Warm-up prepares your body by increasing blood flow, raising body temperature, and reducing the risk of injuries. Cool-down helps your body recover by gradually lowering your heart rate and easing out of the workout session.
Incorporating dynamic exercises for warm-up and gentle stretches for cool-down can optimize your performance and minimize post-workout discomfort.
Can I Achieve a Pro-level Workout Without Access to a Gym?
Absolutely! While a gym provides a range of equipment and facilities, you can still achieve a pro-level workout without one. Focus on bodyweight exercises, use resistance bands, or explore outdoor activities such as running, cycling, or hiking.
Implementing high-intensity interval training (HIIT) and incorporating functional movements can help you build strength, endurance, and overall athleticism, even without a gym membership.
How Frequently Should I Change My Workout Routine?
Changing your workout routine every 4 to 6 weeks is recommended to continuously challenge your body and avoid plateaus. This can involve modifying exercise selection, intensity, and duration or incorporating new training methods.
Introducing variety and progressively overloading your muscles can stimulate growth, prevent boredom, and maximize your results.
Can I Combine Different Training Styles, Such as Strength Training and Cardio?
Absolutely! Combining different training styles can provide a well-rounded approach to fitness. Strength training helps build muscle, increase strength, and boost metabolism, while cardio exercises improve cardiovascular fitness and burn calories.
Incorporating both into your routine can enhance overall athletic performance and promote a balanced physique.
Should I Exercise When I’m Feeling Sore?
It’s generally safe to exercise when experiencing mild muscle soreness, known as DOMS (Delayed Onset Muscle Soreness).
However, listen to your body and modify the intensity or focus on different muscle groups to allow for proper recovery. If the soreness is severe or accompanied by pain, it’s best to take a rest day and allow your muscles to heal.
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