How To Get Faster, Stronger, & Explosive | My Weekly Training Routine🚀

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[BigBergs]

is this a good work out split?
Day 1: Upper Body Strength and Power
Bench Press: 4 sets x 6 reps
Bent-over Rows: 4 sets x 6 reps
Overhead Shoulder Press: 3 sets x 8 reps
Pull-ups or Lat Pulldowns: 3 sets x 8 reps
Clean and Jerk: 4 sets x 4 reps
Plyometric Push-ups: 3 sets x 8 reps
Medicine Ball Throws (Overhead or Chest Passes): 3 sets x 8 reps
Tricep Dips: 3 sets x 10 reps
Day 2: Lower Body Strength and Explosiveness

Squats: 4 sets x 6 reps
Deadlifts: 4 sets x 6 reps
Box Jumps: 3 sets x 8 reps
Lunges (with Barbell or Dumbbells): 3 sets x 8 reps each leg
Clean and Snatch: 4 sets x 4 reps
Romanian Deadlifts: 3 sets x 8 reps
Calf Raises: 3 sets x 10 reps
Abdominal Planks: 3 sets, hold for 30-60 seconds each
Day 3: Active Recovery and Mobility

Light jogging or cycling for 20-30 minutes
Dynamic stretching and mobility exercises (hip mobility drills, leg swings, arm circles, etc.)
Foam rolling and self-myofascial release for recovery
Day 4: Speed and Agility Training

Sprint Intervals: 10 x 50 meters with full recovery between sprints
Ladder Drills (e.g., ladder hops, lateral shuffles, high knees): 3 sets x 6 reps each
Cone Drills (e.g., 5-10-5 drill, T-drill): 3 sets x 3 reps each
Agility Hurdles: 3 sets x 6 reps
Plyometric Box Jumps: 3 sets x 8 reps
Day 5: Full Body Hypertrophy (Muscle Growth)

Barbell Clean and Press: 4 sets x 8 reps
Dumbbell Chest Press: 3 sets x 10 reps
Barbell Rows: 3 sets x 10 reps
Bulgarian Split Squats: 3 sets x 10 reps each leg
Dumbbell Shoulder Lateral Raises: 3 sets x 12 reps
Barbell Bicep Curls: 3 sets x 12 reps
Tricep Skull Crushers: 3 sets x 12 reps

[runitstraight]

heres a good split
day 1 : Anaerobic And Aerobic Fitness, Strength, Hypertrophy, Core Strength, Muscle Building,
Warm Up - Star Jumps 10, Walking Lunges 10, Leg Swings 10, High Knees 10, Butt Kicks 10, Arm Circles 10, - Upper Body Bungee Cord Warm Up
1.Sprinting 100% Effort To Halfway Recovery Jog To Tryline Repeat 8x,
2. Rowing Machine Workout - 500m 1x With 2Min Rest In Between Sets (Only Breathing Through Nose) Or Battle Rope Workout - Double Arm Slams 1Min, Rest 1 Min, Alt Single Arm Waves 1Min, Rest 1 Min,
Tempo Back Squat, Tempo Front Squat, Box Squat, 4x5
Rdls 4x5
Nordic Hamstring Curls 4x4-7
Yoga Ball Planks 4x10
Neck Curls 3x15
Bench Press 1-3 Reps Till Failure (Heavy Duty)
Incline Db Press 6-10 Reps Till Failure (Heavy Duty) Superset To - Incline Db Flys 6-10 Reps Till Failure (Heavy Duty)
Push Press 6-10 Reps Till Failure (Heavy Duty)
Db Seated Rear Delt Flys 6-10 Reps Till Failure (Heavy Duty)
Tricep Pressdowns 6-10 Reps Till Failure (Heavy Duty) Superset To - Overhead Tricep Extensions 6-10 Reps Till Failure (Heavy Duty)
Important Note: 2-3 Min Break In Between Every Sets Take Them And Time Them Have Good Form
Cooldown- Short Walk
day 2 : Speed, Agility, Acceleration, Power, Plyometrics, Explosive Power, Explosive Strength,
Warm Up - A Skip 20, B Skip 20, Scissor Skips 20, Pogo Hops 20, Bounding 20, Wall Switches 20,
Speed And Agility Block - Ladder Out Lateral Shuffle 4x, Ladder Forward Shuffle 4x, Ladder In Out Lateral Shuffle 4x, Ladder SIngle Leg Shuffle 4x, Cone Lateral Shuffle 4x, Cone Zig Zags 4x,
Acceleration Block - Short Hill Sprints 70% Effort 3Min Rest 8x, Long Hill Sprints 100% Effort 1Min Rest 8x,
Power Block - Power Cleans 3x3, 2 Box Power Snatch 3x3,
Plyometrics Block - Db Jumps To Bounds To Box Jump 3x3, Seated Hurdle Jumps 3x3, Bungee Cord Side Jumps 3x5, Mb Bench Throw 3x5, Mb Russian Twists 3x5, Jump Rope Freestyle 5Min,
Important Note: 2-3 Min Break In Between Every Sets Take Them And Time Them Have Good Form
Cooldown - Short Walk
day 3: Anaerobic And Aerobic Fitness, Strength, Hypertrophy, Core Strength, Muscle Building,

Warm Up - Star Jumps 10, Walking Lunges 10, Leg Swings 10, High Knees 10, Butt Kicks 10, Arm Circles 10, - Upper Body Bungee Cord Warm Up
1. Every 30 Sec Run 1 Length Of Field 80% - 90% Effort Repeat 8x,
2. Rowing Machine Workout - 500m 1x With 2Min Rest In Between Sets (Only Breathing Through Nose) Or Battle Rope Workout - Double Arm Slams 1Min, Rest 1 Min, Alt Single Arm Waves 1Min, Rest 1 Min,
Single Leg Squats 4x5
Hip Thrust 4x5
Nordic Hamstring Curls 10x To Nordic Good Mornings 17x
Hanging Leg Raises 4x10
Neck Extensions 3x15
Snatch Grip Deficit Deadlift 6-10 Reps Till Failure (Heavy Duty)
Lat Pulldowns 6-10 Reps Till Failure (Heavy Duty) Superset To - Chin Ups 4x4
Barbell Bicep Curls 6-10 Reps Till Failure (Heavy Duty)
Incline Db Curls 6-10 Reps Till Failure (Heavy Duty)
Close Grip Palms Up Pull Down 6-10 Reps Till Failure (Heavy Duty)
Important Note: 2-3 Min Break In Between Every Sets Take Them And Time Them Have Good Form
Cooldown- Short Walk

day 4: Speed, Agility, Acceleration, Power, Plyometrics, Explosive Power, Explosive Strength,
Warm Up - A Skip 20, B Skip 20, Scissor Skips 20, Pogo Hops 20, Bounding 20, Wall Switches 20,
Speed And Agility Block - Drach Step 4x, Pro Agility Drill 4x, T Drill 4x, Range Of Sprint Starts 4x, 20m Sprint On Video 2x, 100m Sprint On Video 2x,
Acceleration Block - Resistance Band Sprints 20 Sec 6x, Then With No Resistance Sprint Flying 10s 20m 6x,
Power Block - Linebacker Jerk 3x3, High Pull Clean 3x3,
Plyometrics Block - Stair Box Jumps 3x3, Quarter Squat Jumps 3x3, Board Jump 3x3, Depth Jump Into Hurdle Jumps 3x3, Db Pogo Hops 3x10, Clap Pushups 3x3, Mb Catch And Throw 3x3, Jump Rope Freestyle 5Min,
Important Note: 2-3 Min Break In Between Every Sets Take Them And Time Them Have Good Form
Cooldown - Short Walk
day 5 : Anaerobic And Aerobic Fitness, Power Prep, Balance, Isometrics, Forearms,
Warm Up - Star Jumps 10, Walking Lunges 10, Leg Swings 10, High Knees 10, Butt Kicks 10, Arm Circles 10, - Upper Body Bungee Cord Warm Up
1. Every 30 Sec Sprinting Backwards To Halfway Then Sprinting Back 40% - 50% Effort Repeat 6x
2. Rowing Machine Workout - 500m 1x With 2Min Rest In Between Sets (Only Breathing Through Nose) Or Battle Rope Workout - Double Arm Slams 1Min, Rest 1 Min, Alt Single Arm Waves 1Min, Rest 1 Min,
Plyometric Jumps 3x5
Hands On Bench Plyometric Pushups 3x5
Yoga Ball Balance - Begin On All Fours, Then Transition To Keeling On The Ball, Next Sit On It Without Touching The Floor, Finally Stand While Holding Onto Something For Support 3x Till Failure
Med Ball Balance With Fend - Stand On Med Ball For As Long As Can With Fending Practice Once Failed Go To Next Set 3x Till Failure
Isometrics Mid Thigh Pulls 3x3 - Hold Time 10-30 Per Rep
Isometrics Ankle Calf 3x3 - Hold Time 10-30 Per Rep
Farmer Carries 3x 1Min
Wrist Curls 3x 1Min
Arm Wrestling Practice 3x 1Min
Important Note: 2-3 Min Break In Between Every Sets Take Them And Time Them Have Good Form
Cooldown- Short Walk

[masongoode]

What training split should I do for running back

[STRENGTH]

Very informative I'll add some of these workouts to my regime I've been using your core workouts and they've been efficient to build athletic strength for me. I was wondering what your meal plan is like, what foods or fruits would you recommend to consume? Also any workouts you would recommend for kickboxing?

[GAMINGWORLD-wkqy]

In morning doing field base workout and evening doing gym base workout is best bro what would you recommend pless reply

[kathymcmorrow]

do you think a chelsea piers membership is worth it? Isn’t it $200 a month

[Iojpaosnd]

If I’m trying to make the nfl should o really be having 3 rest and stretch day a week

[SSCRepzz]

Yo bro, if im skinny and i want to build muscle, but i also play sports, will this kind of training help me to build muscle? I also do want to learn to train like a true athlete, but i feel the need to build muscle first. Have any suggestions?