Sports guide for strength, speed, and conditioning

[Codinie]

awesome guide man, i play AFL (Australian football)

im just curious does jogging for miles help build stamina or will short sprints still build good stamina

Yea it does bud because it slowly builds just keep changing distance and speed each week or so or sprint full pace 10 seconds then jog 20

[mccoyb1]

Hell yeah man... Rugby!!!

[xbreezie]

Will this help with vertical explosiveness?

[dubs89]

im a 20 yr old hockey player and was thinking about taking anavar, what do you guys think? i want to get some feedback before i do so, i was thinking a low dosage for about 4 weeks with novladex, my goals are not to become 'big' just stronger faster and more explosive

[wesley2367]

Nice thread

[the1achilies]

[QUOTE=RollTideNation;990554803]
Workout A
1.Box squat 3x3
2.Bench press 3x5
3.DB shoulder press 3x8
4.Row 5x6-12
5.Shrugs 3x8
6.Posterior chain exercise 3x5-10
7.Core work 3 sets

Workout B
1.Deadlift 3x3
2.Push press 4x3
3.DB bench press 3x8
4.Chin/pull ups 3x5-12
5.Rear delt work 3x8
6.Unilateral leg exercise 3x5
7.Core work 3 sets

.[will this workout help me with strength an speed for boxing?

[Lightweight1988]

great stuff. thanks

[Adavii]

awesome article thanks!
any other specific drills/ examples that would be good for rugby conditioning?

Gassers are great for conditioning in any sport. This is where you sprint the WIDTH of your field down and back.. Perfect mix of mid distance with max intensity.. Set the bar high and give yourself a time limit.

[nbaplaya]

I play competitive soccer and basketball...

[Burnts]

Good thread.

Let's not forget about periodization though, which can be an efficient way to improve strength, power, endurance, or whatever combinations of traits you are training.
For example, I am a D1 college tennis player(pu$$y I know), and during my off-season, I wanted to increase my strength, explosiveness/power (the combination of speed and strength), and strength-endurance(strength for an extended period of time). Now I could create a workout that I would do throughout the summer that would include low rep heavy weights for strength, plyos for power, and high rep work for strength endurance. But if I trained them all at the same time, my body would not adapt optimally.

Instead, I break up my goals into three "periods", the first being my strength period. So I would run a strength program for say a month (a 5x5 program, for example), get my strength up a lot with optimal recovery, and then move onto training power. I would then focus mainly on explosive movements (including low volume strength work during this section is not a bad idea) and my body would expend all of its resources on making me a more explosive athlete, using the strength base I created for myself. A few weeks before my season, I would do a strength endurance program. For a tennis player, this is going to involve body weight exercise timed circuits, involving some plyometric exercises as well, but without weight now. This will translate directly to tennis, strength and power for an extended period of time. By the time I am done with this period of my training, my season begins, and I am in peak condition for it. I have my strength base (I am probably able to lift slightly less weight than I could when I finished my strength period), which I then converted into power and strength-endurance, the two aspects that directly translate to tennis. I have trained so that I peak as my fall season begins, and when it ends, I will train in a way that allows me to peak again during the spring season.

Cardio and the like should be periodized as well, depending on your goals as an athlete. Every sport is different and has different physiological needs, but periodizing your training is the way that the best athletes in the world train (even if you are on a high school football team with a decent coach, your training is probably periodized).

Ideally, especially if you are training without strength coaches who create a schedule for you, you plan your training so that you peak during your season.

Hope this helps someone. I just used myself as an example. Periodization can get very complex, but if you look on google there are some good articles.

Also, if anyone has any problems with what I've said, let me know please!

[RollTideNation]

Good thread.

Let's not forget about periodization though, which can be an efficient way to improve strength, power, endurance, or whatever combinations of traits you are training.
For example, I am a D1 college tennis player(pu$$y I know), and during my off-season, I wanted to increase my strength, explosiveness/power (the combination of speed and strength), and strength-endurance(strength for an extended period of time). Now I could create a workout that I would do throughout the summer that would include low rep heavy weights for strength, plyos for power, and high rep work for strength endurance. But if I trained them all at the same time, my body would not adapt optimally.

Instead, I break up my goals into three "periods", the first being my strength period. So I would run a strength program for say a month (a 5x5 program, for example), get my strength up a lot with optimal recovery, and then move onto training power. I would then focus mainly on explosive movements (including low volume strength work during this section is not a bad idea) and my body would expend all of its resources on making me a more explosive athlete, using the strength base I created for myself. A few weeks before my season, I would do a strength endurance program. For a tennis player, this is going to involve body weight exercise timed circuits, involving some plyometric exercises as well, but without weight now. This will translate directly to tennis, strength and power for an extended period of time. By the time I am done with this period of my training, my season begins, and I am in peak condition for it. I have my strength base (I am probably able to lift slightly less weight than I could when I finished my strength period), which I then converted into power and strength-endurance, the two aspects that directly translate to tennis. I have trained so that I peak as my fall season begins, and when it ends, I will train in a way that allows me to peak again during the spring season.

Cardio and the like should be periodized as well, depending on your goals as an athlete. Every sport is different and has different physiological needs, but periodizing your training is the way that the best athletes in the world train (even if you are on a high school football team with a decent coach, your training is probably periodized).

Ideally, especially if you are training without strength coaches who create a schedule for you, you plan your training so that you peak during your season.

Hope this helps someone. I just used myself as an example. Periodization can get very complex, but if you look on google there are some good articles.

Also, if anyone has any problems with what I've said, let me know please!

This is a very good post!

Periodization is a very good way to train. Most athletes will in fact work on strength and power during the offseason, as well as speed (not as big of an emphasis as strength), and crush their bodies with conditioning before the season starts. I do however think that working multiple strength qualities is the best way to train, but periodization could be better for athletes.

Once again, great post!

[MrIncrediblely]

Don't forget trunk strengthening/stabilizing exercises

[golightlys]

I know it's an old thread but just came across it. Great information and very helpful. Thanks!

[MrMagic123]

I am looking to transform my body and build it so I can excel at football (soccer for you Ameribrahs)

As you have covered, I want to increase my speed, power, strength and stamina!

Naturally, I am pretty quick and agile, although I have not played for a team in years so I feel that I am starting at the very bottom, especially with my stamina! Apart from my physical activity at work I do not get any other exercise really. Looking to change all of that though, so your guide will come in very useful!


For my strength and power, I am going to do Rippetoes Starting Strength. It has a lot of compound lifts so I can have a good go at that!

For football (soccer) I feel that training for acceleration will be more effective than for top end speed. Naturally I am pretty fast once I get past 30-40yds, so it will be beneficial for me to train more towards acceleration.

What would you recommend I do for flexibility ?


So, TUE, THU and SAT will be my lifting days. MON, WED and FRI will be my days for speed, agility and stamina.


What I need to go and do now is, find out what workouts I should do for an increase in stamina ( I want to be able to last 90 mins on the pitch ) and decide which workouts I should do for acceleration/agility.

How would this week look:

MON- Stamina
TUE- Weights
WED- Speed
THU- Weights
FRI-Agility
SAT-Weights
SUN- Match day!

Or would this week look better?

MON- Weights
TUE- Speed/agility
WED- Weights
THU- Stamina
FRI- Weights
SAT- Rest
SUN- Match day!

Just wondering if I should separate agility and speed training ? Or try to do them on the same day ?

Would really appreciate some help guys as I am really looking forward to getting started with this!

[slapjamir09]

Workout A
1.Box squat 3x3
2.Bench press 3x5
3.DB shoulder press 3x8
4.Row 5x6-12
5.Shrugs 3x8
6.Posterior chain exercise 3x5-10
7.Core work 3 sets

Workout B
1.Deadlift 3x3
2.Push press 4x3
3.DB bench press 3x8
4.Chin/pull ups 3x5-12
5.Rear delt work 3x8
6.Unilateral leg exercise 3x5
7.Core work 3 sets

Im conditioning myself because i'm planning to enroll in a BJJ class this month and i'm really serious about it. So im searching for routines to condition my body.

Just a couple of question:

1. Just had a lower back injury, is there any alternative to squats? Will bulgarian split squats 3x5 and lunges 3x10 can compensate with that?
2. Alternative for deadlift?
3. What row? Is BB, DB or cable row?
4. If it's BB bent over row, can i do yates row instead? (lower back injury)
5. What if i can't do much with chin ups? I think i can only do 3 chinups.
6. What are posterior chain and unilateral leg exercises?
7. What good core exercises that i can do with this routine?

Thanks guys!

[MrMagic123]

Any help guys?

[GanaBJ]

How should I do these excersises? Should I go slow and good form or work on the explosiveness but also good form or kinda mixed it together? It seems that when I go slow there is extreme intensity and I tire out my muscles halfway through the workout and when I explode and go fast there isn't really much intensity but I get the workout done

[scottdwyer98]

I was wondering if anyone knows any good exercises to improve rowing. I have been in the sport for four years now and have made fantastic gains to my strength and speed. Im looking to keep making those gains so if anyone knows any great rowing workouts that would be mush appreciated! Thanks

[sdhiv]

Excellent articles, after read your article, I will make less mistake when I doing sport! Thanks！

[Mackiever]

...........

[ThundaHorz]

in4l8r/subbed

[Eddie67]

I was wondering if anyone knows any good exercises to improve rowing. I have been in the sport for four years now and have made fantastic gains to my strength and speed. Im looking to keep making those gains so if anyone knows any great rowing workouts that would be mush appreciated! Thanks

You still need advice man ?

[May1231]

thanks a lot

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[throwfast]

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[silentkiller424]

Hey awesome stuff brah

[tiomas]

nice

[Euell]

it is very valuable information! thanks

[Andrekjp]

Google Andre Jean-Pierre workout dailymotion. Check out the video, it includes the best workouts you can do for speed and strength. If you're in Miami I also train if you guys might be interested.