The Exercises Which Must Be Included In Muscle-Building Athletic Training Workouts

For athletes regardless of the nature of sports they do, strong muscles are needed. If you are not an athlete but you want to build muscles and be shredded like an athlete, you know that you need full body exercises, isolation exercises, cardio exercise, abs exercises, strength training exercises, resistance training exercises…name them!

In short, every sort of exercises out there is recommended to the athletes and you may get confused as to really that which should be included in the athletic training workouts. To ensure that you realize your desired gaols faster, you should focus on the exercises which need coordination, speed, power, stability and strength in order to ensure you quickly build athletic muscle slabs to your body.

Here below are some three important exercises you need to include in the athletic training exercises.

1. Sprint:

In athletes, speed is very important and sprints help improve it. In addition to improving strength, speed and power, it also helps shred the body fats, improve the overall body condition and build muscles. For maximum effectiveness, do sprinting which needs high velocity contraction of the muscles in order to generate rapid force and propel your body forward.

Note that jogging is not a substitute for sprints in athletic training. Sprints alone can even cause the body to stimulate testosterone and HgH hormones. They can also help the body repair the damage to the muscles after the workouts. To reduce the risk of injuries, get training from an expert on how to sprint properly if you want to get athlete body.

2. Power clean:

This is one of the best exercises to become a stronger athlete. Because of its explosive triple extension of your ankles, knees and hips, it helps improve the power performance in explosive, coordinated pattern. This movement is very important as it stimulates the extension in the sprints and jumps. No single sport in this world cannot be improved through this exercise technique. Beginners can start with Hackey Pull, an exercises which offers powerful expression of the hips. To the muscle builders, the power clean works on the forearms, deltoids, traps, spinal erectors, glutes, hamstrings, quads, calves and all the core muscles which are used for stabilizing the spine and in the transfer of power during the movement.

3. Cardio and Strength Training:


These are very important for those who need to get an athletic body. Scientific studies have found that in athletic training and when fighting off fats is one of your goals, both anaerobic workouts and resistance exercises are very important. When the body gains muscles, it causes a rise of the body metabolic rate, and this helps burn fats faster. Independent studies and research also show that doing both cardio and strength exercises offers more benefits than doing each of these exercises alone.


Split Exercises To include In Effective Workout Program for Athletic Body


We all admire the qualities of professional athletes because of their lean body and other vital fitness qualities. The challenge lies in choosing the workout program for athletic body that will provide the greatest benefits to your fitness goals. Although compound exercises work well for most athletes, there are split exercises which you need to focus on.

Upper & lower training split:

These exercises can be described as novel progression for the full body training splits for those who want to allow faster recovery and bigger training volume. The exercises also allow greater efficiency for training for purposes of quicker mastery and learning while at the same time allowing significant leading. There are moderate training frequency exercises for the starters and also moderate high volume exercises for those who want to attain hypertrophy in the fastest way possible.

It is important to ensure the hybrid training workout is properly balanced such that no split exercise takes longer than the other. Some few focus on the upper body split than the lower body split and this is wrong. The advantage of these exercises in athletic workout is that they offer shorter period of recovery between the training sessions when compared to the other body part splits and this may hinder the pace of recovery if you do not get adequate sleep, work on the quality of tissue or eat enough of steak.

TAKE NOTE that lower body training exercises for athletes tend to be brutal and even doing it twice a week could turn out to be too much for you. A typical schedule if you want train like an athlete may be as follows –

Monday – upper body exercises with focus on pull strength.
Tuesday – lower body exercises.
Wednesday – resting to allow recovery.
Thursday – upper body exercises with focus on pull strength.
Friday – Lower body exercises with focus on pull hinge pattern strength.
Saturday and Sunday – rest.


Total body training split:

These exercises are also very important if you want to build an athletic body. The advantage of these exercises is that they offer maximum benefits to the body by training the whole body as unit instead of its component parts. Expert studies show that total body splits tend to be very efficient at least for the short time particularly for athletes who need full body simulation.

High simulation frequency of the muscles combined with moderate volume of training suits most goals, such as for example loss of fats, muscular hypertrophy and strength building. The total body exercises are good for building athlete body and they allow movement training for athletes who perform in sports such as sprints. The total body workouts are generally good for the beginners, those who want to lose fats and are also very good for the general health and well-being.

Features Of Elite Athletic Training Workouts That Make Them Effective

Features Of Elite Athletic Training Workouts That Make Them Effective

There are many athletic training workouts online and in fitness journals and they honestly work for many people so long as they are professionally designed and are executed well. However, the workouts designed for the elite athletes are superior on their form and content. In fact, when you go out there to look for an athletic training workout, you need to be choosy. Just the way there is a difference between the various workouts in terms of their intended goals, there is a great difference between the various athletic training workout programs in terms of the goals one wants to achieve.

Goals To Be Attained Should Match The Program Design:
An athletic training program for sprinters and marathoners is different from athlete training program for weight lifters. For this reason, the first step in choosing the right athletic workout program should start by defining and identifying your goals. Do you want to tone your body, build athlete muscles, increase your sprint, performance power or you have another goal in mind? When you set the goal, you can then define the path that will take you there.

It is a Delicate Balancing Act:
Professional fitness workout designers agree that designing effective athletic workout program us probably the most challenging. The athlete body is one which lies somewhere in the middle of being masculine and being lean. This means that the exercises and diets must be chosen carefully.

There must also be strong commitment and dedication to the program since minor flaws will have drawback effect on the progress. This is the reason why leading athletes across the world hire dedicated personal trainers because all they do every day has to be monitored. Thus, you should know that getting athletic body is not a walk in the park but it is possible if you follow the rules.

End Result Should Be To Improve The Overall Performance:
The end result or goal of the elite athlete workout program is to help them improve the performance in overall, namely flexibility, conditioning, speed and strength. In order to gain power, size and strength of the muscles, resistance based workouts such as body weight and weight lifting are very important. For improving quickness, agility and speed, athlete’s complete workouts which feature reaction drills, sprinting, box jumps and other explosive exercises are recommended.

In order to increase the stamina and endurance, athletes perform conditioning workouts. These workouts also help the athlete burn fats and thereby get rid of the unhealthy weight. In order to reduce the risk of developing injuries, improve overall mobility and increase the joint motion range, the top athletes training exercises include flexibility workouts such as yoga, and the static and dynamic stretching.

In short, there is wide variation of the exercises in athlete fitness programs based on the goals that the athlete wants to attain.

A Pro Athlete Strength Workout Program For Bodybuilders

A Pro Athlete Strength Workout Program For Bodybuilders

Every man in this world like to have bigger muscles and a “W” chest common with the boxing or wrestling professionals. This is particularly the case for athletes who need a reliable pro athlete strength workout program. Some people believe that it is impossible to have big muscles without the use of steroids or supplements but the truth is that you can build larger muscles so long as you get involved in the right exercises. Some people may not believe it but the simplest task of lifting works on your muscles it is only that lack of consistency does not cause any positive realizable results.

Essentially, even if you engage in the simplest lifting exercises, you would be doing something good to your muscles. However, exercises which do not work on the muscle fibers to the required level will not bring positive results you need. The question is, which is that strength training program for athlete to help you build the mass you need to acquire? There are many fitness programs online and choosing the best can be a difficult task especially for the beginners.

The 4 requirements of building muscles:

The many suggested, methods, diets, exercise, dos, dont’s, advise, etc about what you should do or not do build muscles can be summed in to four simple requirements,

1.The workouts should be focused on the progressive overloading.
2.The diet should contain adequate calories in order to support your growth.
3.The right dietary and lifestyle changes must be combined with the right exercises.
4.Consistence is key.

These four requirements may seem simple and straightforward but there are many other details which go in to them. However, these other details are not very important because they have been explained in different ways by different people.

What is progressive overload?

Any effective athlete workout routine must be comprised of different methods, reps, sets and schedules, all of which are intended to work on your muscles. How effective a workout program is depends on how these different methods, reps, sets and schedules are combined to work synergistically. This can only happen through progressive overload. Your body will only build muscles when it is subjected to an activity or task that leaves it with no option other than to do so. To do this, you have to increase the weight you lift gradually. Note and keep in mind that the increment should be gradual and progressive. Sudden increase of weight can cause injuries and loss of morale and that may make the workouts to fail altogether.

Ensure diet is rich in calories to support growth:

After progressive workload, the body will start building muscles. Only a diet rich in calories will ensure the body is supplied with the energy it requires to build muscles. You need to know that everything that goes in to your food or drink contains calories. Also everything you do will burn calories. For building muscle mass, you need to take foods high in calories and at the same time get engaged in activities which burn those calories.

These two factors cover the third requirement of combination of exercises and dietary changes. For all these to work, you must be CONSISTENT.

Athletic Muscle Building Workout Routines

Athletic Muscle Building Workout Routines






Core Training:


Pull ups:


Shoulder Press:


Power Cleans:


4 Principles Taught by Professional Athletic Trainers



A.Training should transform both the physique and psychology


B.Training is an everyday activity


C.An athlete reaps what he sows


D.Training practice must be applied in the real games



Tips for Choosing A Professional Athletic Trainer


One thing that all fitness experts agree is that there are many benefits of exercising with a professional athletic trainer. When you have a personal trainer who will show you the right way to pull-up, deadlift and plank, it is possible to improve on your fitness and strength gains. This will also go a long way in helping you stick to your exercise routine. However, with so many personal trainers out there with different specializations, approaches and specializations, can be a bit difficult making a choice of a professional athletic trainer. Here are a few factors that can help you to make the right choice.

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The Right Credentials:

Whether you have a goal of improving on speed, shedding some pounds or building strength, it is always a good idea to ensure that you have someone with the right certifications. Ask the professional where their certifications are from.


What is Their Kind and Level of Experience?

There is a common belief that when you do the same thing for 10,000 hours, you will become an expert in it. However, this nuance has been overtaken by another one that suggests that smart practice makes perfect. Therefore, it is not only about doing something over and over again, there is need to do it in the right way in order to become perfect. The quality of time that you spend doing a thing will be better than the number of hours that you log.

Probably, you may be wondering what this has to do with your prospective professional athletic trainer. Trainers should be able to understand whether their training methods work or not and make adjustments where necessary in order to help their clients reach their fitness goals. Consider also the period of time that the trainer has been in the game.

How do They Prevent and Deal with Injuries:

Most of us have had to deal with nagging aches, & pains and recurring injuries and we aren’t sure how a good workout can prevent a flareup. In case you have an old injury, a professional trainer can adjust your workout to ensure that the injury doesn’t get worse. If there are new injuries, the professional will recommend that you see a physician.

Education & Certification:

Most of the successful personal trainers don’t have a degree is exercise science. Instead, most trainers are certified by different organizations that meet down the training requirements.

Reference: Blogger


Why Masters Programs in Athletic Training Is Not Popular


It is time to enroll for masters programs in athletic training if you intend to go professional and be able to train others using modern techniques and approaches. This is because athletic training is dynamic and sport-specific that general strategies are no longer efficient and don’t work at all. If approached to develop a workout program for various categories of gym users, you need to have that knowledge of what is required, what is effective and what will not work out in the schedule. That is why you need the knowledge to be able to point out such. Despite the benefits of such training, very few people want to take up the courses. Even with many people wanting the professional training, no one is ready to learn the necessary skills and teach others. The following three reasons have contributed to few people wanting to enroll in masters programs in athletic training because of the negative perception.

Long Working Hours:

The dynamic nature of athletic training makes learning a continuous process that makes takes up much of trainers time to learn and pass the knowledge to their learners. On a typical day, the coach can attend to several athletes who come in as per their schedule and timetable. That means you can work throughout the day at weird hours, unlike other professions that got particular working timelines in a week. As other are enjoying their weekend, it is now the busiest day of your schedule.

Inadequate Salary:

Factoring in the amount of time athletic trainers work, it is not equated to the salary they earn. At first, athletic training was regarded more like a passion over a career that makes you gain something in the end. Very few are willing to pay something decent as they still picture it as a passion and not a profession. It is regarded as a part-time gig, and you won’t survive long if you are relying on it alone. No one considers that you paid fees to be trained as an athletic trainer and people can’t get the clear picture of why you should pay for something regarded as passion in the first place.

Family Conflict issue:

With long hours in the field and the gym, little is left to spend and focus on your family. Active trainers are only available before getting married when they have to balance the available time now, or risking destroying the family fabric.

A Beginner’s Guide To Athletic Muscle Building


Do you desire to gain some reasonable amount of lean muscle in practically less than one month? Yes, less than a month. Believe you me; it is possible. Ask me how?

Most individuals have often found it more than difficult to find just the perfect muscle building workout for athletes and others who just desire the right amount of muscle. Well, numerous athletes have different professional athlete workout routines, therefore, more probably what work for one athlete might may not completely work on another especially during strength training for athletes.

In most instances, the muscle building workout for an athletic body is often surrounded by lots of confusion on which particular exercise plan should a professional athlete to the novices in workout follow.

The three day a week routine is a full body workout routine. Every single day of exercise is usually followed by a day of rest. The last workout which is the third practice is then followed by two days which if well planned will fall on a weekend.

This routine is best for those who are just beginning to work out and desire to attain the strength of athletes. This athletic player workout plan involves full body exercises.

It is best suited for beginners because of the following whys and wherefores

  • It is a slow and incremental technique that adapts well to the body as you keep repeating the routine through the week.

  • The muscles of beginners are not yet adapted to severe strength levels as those of experienced athletes. Therefore, it is beneficial to trigger the muscles in such a way that will not cause so much harm that can bring complications during repair and recovery.

  • It is the natural way that as a beginner, the body gains more by actually practicing less. Amazing? Is it not? Well, take full benefit of this period of “beginner gains.”

A typical three-day routine will involve

In the first day, you can start with barbell squats then proceed to bench press, pull-ups, military presses, curls and Abs roller each four sets, eight reps.

Take a day of rest

On the third day, second of practice, proceed to deadlifts, bent over barbell row, incline dumbbell press, side lateral rise, standing dumbbell triceps extension then hammer curls each five sets, five reps.

The fourth day is a rest day

The fifth day, the third day of practice, continue with dumbbell lunges, dips, chin ups, double kettlebell push press, seated calf rise and plate twist each three sets, twelve reps except the plate twist which is plate only a set.

The sixth and seventh day are of rest then continue with the routine.

See you in a month.

Three Qualities That Influence Exercises For Jumping Higher in Athletic


Every workout at the gym comes up for a purpose with a set goal to achieve after the set period. Even with most drills concentrating on the body, there are exercises for jumping higher in athletic. Even though it involves various exercises to achieve with no specific one, it calls for consistency and hardwork on your part everytime you are at the gym. Only two factors will determine your level of jumping, your strength, and speed. The two levels must be good if you want to attain that height you are working to reach at. Take a look at the following qualities likely to influence your strength that is necessary for exercises for jumping higher in athletic:


Limit Strength: this is the force your muscles can apply irrespective of time and the speed involved. To test your limit strength capacity, lift maximal weights like performing one repetition max of a bench press or squat. To get that higher jump, attention should be given to developing limit strength in the muscles of glutes, hamstrings, quadriceps and the lower back. The muscles constitute ‘run faster and jump higher’ muscles.


The Explosive Strength: this is the ability to develop maximum force in a short period without using the plyometric stretch-reflex. The jump originates from a paused position, and therefore you don’t have the luxury of utilizing any plyometric ability like getting momentum like doing a short run before jumping. This strength relies on your starting strength which acts as a ‘turn on’ where you use much force at first microseconds of the movement.

To get that maximal force to jump high in minimal time, you must, therefore, have enough raw energy or strength to tap into quickly. That is why the limit strength serves as the foundation on which you build on the explosive strength. You need to achieve them in that sequence to get that high jump you are after.


Reactive Strength: this is the last quality that will influence your strength. This is displayed when the muscles are stretched before contracting that is also known as reversal strength, rebound strength, or the plyometric strength. This power is evident when you quickly perform a bend down before jumping up. This is because on bending, the tendons on your lower body part are stretched. The stretch allows the muscles and the tendons to gather a lot of energy. That will propel you higher when you jump now. The faster and greater the stretch downwards, the higher the jump.

The above three qualities will significantly influence the exercises for jumping higher in athletic you engage in. Apply them in that sequence, and you won’t be disappointed.