We all have the Creed or Southpaw where the lead goes into a ‘self-hibernation’ period before coming back to display their glorious powerhouse again. A mere 10 minutes display of their talent takes years of focused training, passion, and undisrupted dedication like none other.
With a collective approach towards strength training and ‘pre-hab’ movements to keep your body agile and focused, you can hone your core skills to be the perfect all-around athlete that you always wanted to be.
When it comes to athlete workout and training sessions, there is no universal pattern or blueprint as to how one should train as what suits one athlete might not yield the same successful result as the other.
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The traditional world of athletes has evolved over the years with the fusion of more modern techniques and coming-of-age training sessions that make the modern athlete more focused and prepped for the challenges they have to conquer. Their strength training is now more focused on building the energy, core strength, and leg muscles to give them an edge over their counterparts for the extra run.
Basic athlete workout exercises
No matter the sport what an athlete is into, here is a list of basic workouts that people of every sport consider, to build their fitness and mind-body connections.
SQUATS
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Squats, just like pushups, are unarguably one of the best and basic exercises any athlete should consider adding to their daily planner. These are powerhouse exercise that primarily targets strengthening the lower body like quadriceps, hamstring, and gluteus. One can’t rule out the hip benefits the squats offer as well. These also burn calories thus helping the athlete to stay in great physique before any main sports event.
BURPEES
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A complete exercise that gets both your upper and lower body to work out synchronized with each other. Burpee is considered to be one of the most prominent forms of exercise any athlete should consider adding to their routine daily.
It's both a cardio and strength training clubbed into one explosive exercise that ignites both the upper and lower body to be fully active and energized for the rest of the day.
Adding these in 3 sets daily to your routine can be highly beneficial for the overall strength of the body.
PLANKS
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One workout that most athletes overlook for being so ‘extra normal’ compared to the other exercises are the planks. But these help in building and strengthening the core muscles of the abdomen like none other.
Acing the planks can help in excelling in most types of sports thanks to its flexibility. Apart from the standard planks, you can do little variations to it like switching to the side planks and also increasing the duration of each plank.
THRUSTERS
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Another explosive whole body workout like the burpees, thrusters concentrates on both the upper and lower body muscles working on strengthening the core muscles in these regions.
This compound exercise is a part of the popular cross-fit program. It is a combination of front squat and overhead press that most athletes have adopted this exercise into their daily training routine.
These can help in muscle endurance and balance which will help the athletes focus on their game on the longer run. Just like other exercises, you can gradually juggle with the variations once they are sure-footed in the basic form. These workouts helps in strengthening the quadriceps, hamstrings, glutes, and more.
SPRINTS
Sprints is easily one of the best ways to burn calories and increase the cardiovascular endurance. These are a great addition to the cardio or resistance training sessions. These will help to keep the body fat percentage in check and also helps body being flexible for any sports.
Track workouts for sprinters
Below is a sample track workout for sprinters curated by Chris Goodwin.
100m
- Warm up: 1 mile in and outs (100M sprint; 100M walk) each lap faster; last lap 200M sprint
- STRETCHES
- Drills
- 2 X 300 Meter: 70% on 200M; 80% last 100M/ rest 15’
- 2 X 100 Meter: 75%; rest 30”
- 4 X 40 Meter: Quick; rest 20”
400m
- Warm up: 1 mile in and outs (100M sprint; 100M walk) each lap faster; last lap 200M sprint
- STRETCHES
- Drills
- 2 X 500 Meter: 70% on 400M; 80% last 100M/ rest 5’ between 15’ at end
- 2 X 200 Meter: 75%; rest 30”
- 4 X 40 Meter: Quick; rest 20”
800m
- Warm up: 1 mile in and outs (100M sprint; 100M walk) each lap faster; last lap 200M sprint
- STRETCHES
- Drills
- 2 X 1000 Meter: 70% on 800M; 80% last 200M. Rest 5′ between 15′ at end
- 2 X 400 Meter: 75%. Rest 30″
- 4 X 80 Meter: Quick: Rest 20″
1,500m
- Warm up: 1 mile in and outs (100M sprint; 100M walk) each lap faster; last lap 200M sprint
- STRETCHES
- Drills
- 1 X 2000 Meter: Rest 15′
- 3 X 1200 Meter: Rest 5′ between
BOTTOMLINE
Consistency is the key to becoming one of the elite athlete. Exercises and workouts are great tools in helping an athlete stay fit and agile. But giving the body the right amount of rest and quality food intake is what constitutes the energy required by the body.
