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Athletic Training Routine

The document outlines a comprehensive weekly athletic training routine focusing on sprint mechanics, agility, strength, and recovery. Each day includes specific warm-ups, main workouts, and core circuits, with an emphasis on progressive difficulty and recovery strategies. Additional tips on sleep, nutrition, and hydration are provided to enhance performance and recovery.

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calodking
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5 views4 pages

Athletic Training Routine

The document outlines a comprehensive weekly athletic training routine focusing on sprint mechanics, agility, strength, and recovery. Each day includes specific warm-ups, main workouts, and core circuits, with an emphasis on progressive difficulty and recovery strategies. Additional tips on sleep, nutrition, and hydration are provided to enhance performance and recovery.

Uploaded by

calodking
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Athletic Training Routine

Weekly Schedule

Monday Sprint Mechanics + Core + Lower Body Power

Tuesday Agility + Plyometrics + Balance

Wednesday Active Recovery + Mobility

Thursday Sprint Speed + Strength + Core

Friday Reaction Drills + Jump Training + Full-Body

Day 1 Sprint Mechanics + Core + Power

Warm-Up (10 min):

- Jump rope x 2 mins

- Dynamic stretches

- Sprint drills

Main Workout:

- Sprint starts 6x10m

- Flying sprints 4x20m

- Broad jumps 3x5

- Dumbbell walking lunges 3x8

- Weighted jump squats 3x6

Core Circuit (2 Rounds):

- V-ups x 15

- Russian twists x 20

- Plank hold 1 min

Day 2 Agility + Plyometrics + Balance

Warm-Up (10 min):

- Lateral shuffles, carioca, skips

- Hip mobility drills


Athletic Training Routine

Agility Work:

- Cone drills 46 sets

- Ladder drills 2 rounds

- Single-leg lateral bounds 3x6 per leg

- Balance holds 3x20 sec

Accessory Strength:

- Bulgarian split squats 3x8

- Band lateral walks 3x12

Day 3 Active Recovery + Mobility

Mobility Flow (30 mins):

- Deep squats, World's Greatest Stretch, Cat-Cow

- Cobra, hamstring scoops, thoracic rotations

- Breathing 5 mins

Optional: Light jog, swim, or cycling 1520 mins

Day 4 Sprint Speed + Strength + Core

Warm-Up:

- Band activation, A-skips, bounding

Sprint Work:

- Flying sprints 4x

- Hill sprints/sled pushes 6x10m

- Resisted sprint 4x15m

Strength:

- Hang cleans/kettlebell swings 4x5


Athletic Training Routine

- Trap bar deadlifts 3x6

- Box jumps 4x3

- Depth drops 3x

Core:

- Hanging leg raises 3x10

- Side planks 2x30 sec

- Dead bugs 2x10

Day 5 Reaction, Vertical Jump + Full-Body

Warm-Up:

- Jump rope, lateral bounds, dynamic warm-up

Vertical Jump:

- Drop jumps 3x5

- Pogo hops 3x10

- Band-assisted jumps 3x6

- Med ball slams 3x8

Reaction:

- Ball drop, mirror drills, reaction sprints

Strength:

- Pull-ups 3x8

- Plyo push-ups 3x10

- Dumbbell snatches 3x5

Cooldown:

- Stretch: hip flexors, hamstrings, pigeon pose

- Foam rolling
Athletic Training Routine

Bonus Tips

- Sleep: 89 hrs for recovery

- Nutrition: lean protein, complex carbs, healthy fats

- Hydration: stay fully hydrated

- Progression: increase difficulty every 2 weeks

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