enhancing sports performance
So, you're looking to improve your performance in sport. Well, granted this may not be for everyone because, as you know, there's a wide variety of aspects you could focus on in order to enhance your performance. That being said, for this particular goal we'll be primarily focusing on two main aspects, endurance and strength. So if that's what you're looking for, listen up! Whether you're training for a race, a local 5k, basketball, football, or just picked up running or cycling, there are some critical nutritional and fitness components you must pay attention to. In order to enhance your performance, proper hydration, protein intake, and training all need to be seriously considered. Top that off with proper nutrition, and you're ready to start your training program off right.
Training Brief
We're going to keep your training short and sweet for this program. As you know, you're going to be mainly focusing on endurance, more specifically, your cardiovascular endurance as well as your strength. During the intense 5 weeks, you'll be performing various exercises in weight training, aerobic training, and circuit training in an attempt to improve the ten fitness components including the two main aspects we'll be focusing on. Your training will be split, 2 days on and 1 day off throughout the weeks. In the first week, you'll ease in the program with moderate intensity and as you progress into the forthcoming weeks, the intensity will rise. More weight, more reps, and less rest time.
5-week workout plan
active rest
cardio
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
Oh, you thought you could kick back today huh? Well I hate to break it to you bud, you need the cardio. Remember to go with high-intensity interval cardio, and it's best to do cardio first thing in the morning so it's over and done with.
Remember at each interval listed you need to alter the intensity on the stair master utilizing the different levels. for example, at the 3-5 minute mark increase the level of intensity to level 2.
| № | Interval | Exercise / Level | Duration |
|---|---|---|---|
| 01 | stair master | 30min | |
| minutes 1-2 | level 1 | 3min | |
| minutes 3-5 | level 2 | 3min | |
| minutes 6-9 | level 3 | 3min | |
| minutes 10-11 | level 2 | 3min | |
| minutes 12-15 | level 3 | 3min | |
| minutes 16-17 | level 2 | 3min | |
| minutes 18-21 | level 3 | 3min | |
| minutes 22-24 | level 2 | 3min | |
| minutes 25-26 | level 1 | 3min |
hypertrophy training
let the journey begin
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | barbell squats | 05 | AMAP |
| 02 | leg press | 05 | 12-25 |
| 03 | barbell walking lunge | 03 | 10 |
| 04 | deadlift | 03 | 10 |
| Superset | |||
| 05 | leg extensions | 03 | 15 |
| 06 | hamstring curls | 03 | 15 |
circuit training
day 2, let's go!
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | time | Reps |
|---|---|---|---|
| circuit 1: 3 rounds | |||
| 01 | burpees | 30sec | AMAP |
| 02 | Kettlebell swings | 60sec | AMAP |
| 03 | box jumps | 90sec | AMAP |
| circuit 2: 3 rounds | |||
| 01 | jumping lunges | 30sec | AMAP |
| 02 | mountain climbers | 60sec | AMAP |
| 03 | v-ups | 90sec | AMAP |
| circuit 3: 3 rounds | |||
| 01 | broad jumps | 30sec | AMAP |
| 02 | kettlebell sumo deadlift | 60sec | AMAP |
| 03 | burpees | 90sec | AMAP |
strength training
with strength comes gainz
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | deadlift | 05 | 5 |
| 02 | barbell bench press | 05 | 5 |
| 03 | barbell bicep curls | 05 | 5 |
| 04 | close grip bench press | 05 | 5 |
| 05 | lying tricep extensions | 05 | 5 |
| Superset | |||
| 06 | dumbbell jump squats | 03 | 10 |
| 07 | push ups | 03 | 10 |
hypertrophy training
commit to be fit
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| Superset 1 | |||
| 01 | wide grip pull ups | 05 | 5 |
| 02 | chin ups | 05 | 5 |
| Superset 2 | |||
| 01 | bent over barbell row | 03 | 10-12 |
| 02 | seated single arm cable row | 03 | 10-12 |
| Superset 3 | |||
| 01 | straight arm lat pulldown | 03 | 10-12 |
| 02 | barbell bicep curls | 03 | 10-12 |
| Superset 4 | |||
| 01 | reverse flyes | 03 | 10-12 |
| 02 | dumbbell hammer curls | 03 | 10-12 |
hybrid training
let's shake things up
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | front squat | 05 | 5 |
| 02 | overhead barbell press | 03 | 8-12 |
| circuit: 4 rounds | |||
| 03 | burpee box jumps | AMAP | 10 |
| 04 | kettlebell swings | AMAP | 15 |
| 05 | weighted oblique twists | AMAP | 20 |
hypertrophy training
most don't get this far...
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| Superset 1 | |||
| 01 | barbell bench press | 04 | 10 |
| 02 | smith machine single leg squat | 04 | 10 |
| Superset 2 | |||
| 01 | T-bar row | 04 | 10 |
| 02 | dumbbell reverse lunges | 04 | 10 |
| Superset 3 | |||
| 01 | seated dumbbell overhead press | 03 | 10-12 |
| 02 | side lateral raises | 03 | 10-12 |
| Superset 4 | |||
| 01 | lying tricep extensions | 03 | 10-12 |
| 02 | barbell bicep curls | 03 | 10-12 |
circuit training
stop wishing n' start doing
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Time | Reps |
|---|---|---|---|
| circuit 1: 4 rounds | |||
| 01 | jump rope | 20sec | AMAP |
| 02 | single arm kettlebell cleans | 20sec | AMAP |
| circuit 2: 4 rounds | |||
| 01 | running lunges | 20sec | AMAP |
| 02 | box jumps | 20sec | AMAP |
| circuit 3: 4 rounds | |||
| 01 | burpees | 20sec | AMAP |
| 02 | kettlebell squat cleans | 20sec | AMAP |
| circuit 4: 4 rounds | |||
| 01 | push ups | 20sec | AMAP |
| 02 | mountain climbers | 20sec | AMAP |
strength training
stronger than yesterday...
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | squats | 05 | 5 |
| 02 | barbell shoulder press | 05 | 5 |
| 03 | barbell step ups | 03 | 8 |
| 04 | dumbbell lateral raises | 03 | 8 |
| 05 | front delt raise | 03 | 8 |
| 06 | cable face pulls | 03 | 8 |
hypertriphy training
pain today is strength tomorrow
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| Superset 1 | |||
| 01 | barbell bench press | 04 | 10 |
| 02 | kettlebell single legged squat | 04 | 10 |
| Superset 2 | |||
| 01 | T-bar row | 04 | 10 |
| 02 | dumbbell reverse lunge | 04 | 10 |
| Superset 3 | |||
| 01 | seated tricep extensions | 03 | 10-12 |
| 02 | side lateral raises | 03 | 10-12 |
| Superset 4 | |||
| 01 | lying tricep extensions | 03 | 10-12 |
| 02 | barbell bicep curls | 03 | 10-12 |
hybrid training
that time of day again
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
EL = Each Leg!
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | single legged barbell squats | 03 EL | 5 |
| 02 | single arm dumbbell row | 03 | 8-12 |
| Circuit: 4 Rounds | |||
| 03 | cable rows | AMAP | 10 |
| 04 | barbell thrusters | AMAP | 10 |
| 05 | hanging leg raises | AMAP | 10 |
hypertrophy training
if it burns, you're getting closer
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | goblet squat | 05 | 12 |
| 02 | romanian deadlift | 04 | 10 |
| Superset 1 | |||
| 01 | underhand lat pulldowns | 03 | 12 |
| 02 | dumbbell single arm up-right row | 03 | 12 |
| Superset 2 | |||
| 01 | Arnold dumbbell press | 03 | 10-12 |
| 02 | single arm dumbbell rows | 03 | 10-12 |
| Superset 3 | |||
| 01 | barbell front delt raises | 03 | 15 |
| 02 | tricep dips | 03 | 15 |
circuit training
this one's a killer!
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMRAP = As many rounds as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| Circuit 1: AMRAP | |||
| 01 | burpees | 01 | 10 |
| 02 | bodyweight squats | 01 | 20 |
| 03 | sit ups | 01 | 30 |
| Circuit 2: AMRAP | |||
| 01 | handstand pushups | 01 | 5 |
| 02 | jumping lunges | 01 | 10 |
| 03 | mountain climbers | 01 | 15 |
| Circuit 3: 20 minutes | |||
| 01 | burpees | 01 | 10 |
| 02 | box jumps | 01 | 15 |
| 03 | barbell step ups | 01 | 15 |
| 04 | kettlebell pass throughs | 01 | 20 |
strength training
weekness is your choice
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | barbell deadlift | 06 | 3 |
| 02 | hack squat | 04 | 6 |
| 03 | dumbbell lunges | 03 | 8 |
| 04 | dumbbell box jumps | 03 | 10-12 |
| 05 | barbell bench press | 05 | 8 |
| Superset | |||
| 01 | barbell shoulder press | 03 | 10 |
| 02 | push ups | 03 | 10 |
hypertrophy training
i'd rather feel sore than sorry tomorrow
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| Superset 1 | |||
| 01 | wide grip pull ups | 05 | 5 |
| 02 | chin ups | 05 | 5 |
| Superset 2 | |||
| 01 | bent over barbell row | 03 | 10-12 |
| 02 | seated single arm cable row | 03 | 10-12 |
| Superset 3 | |||
| 01 | straight arm lat pulldown | 03 | 10-12 |
| 02 | barbell bicep curls | 03 | 10-12 |
| Superset 4 | |||
| 01 | reverse flyes | 03 | 10-12 |
| 02 | dumbbell hammer curls | 03 | 10-12 |
hybrid training
believe in yourself
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | front squat | 05 | 5 |
| 02 | overhead barbell press | 03 | 8-12 |
| circuit: 4 rounds | |||
| 03 | burpee box jumps | AMAP | 10 |
| 04 | kettlebell swings | AMAP | 15 |
| 05 | weighted oblique twists | AMAP | 20 |
hypertrophy training
push your limits and conquer
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | barbell squats | 05 | AMAP |
| 02 | leg press | 05 | 12-25 |
| 03 | barbell walking lunge | 03 | 10 |
| 04 | deadlift | 03 | 10 |
| Superset | |||
| 05 | leg extensions | 03 | 15 |
| 06 | hamstring curls | 03 | 15 |
circuit training
how long will you last?
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | time | Reps |
|---|---|---|---|
| circuit 1: 3 rounds | |||
| 01 | burpees | 30sec | AMAP |
| 02 | Kettlebell swings | 60sec | AMAP |
| 03 | box jumps | 90sec | AMAP |
| circuit 2: 3 rounds | |||
| 01 | jumping lunges | 30sec | AMAP |
| 02 | mountain climbers | 60sec | AMAP |
| 03 | v-ups | 90sec | AMAP |
| circuit 3: 3 rounds | |||
| 01 | broad jumps | 30sec | AMAP |
| 02 | kettlebell sumo deadlift | 60sec | AMAP |
| 03 | burpees | 90sec | AMAP |
strength training
look at the strength!
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | deadlift | 05 | 5 |
| 02 | barbell bench press | 05 | 5 |
| 03 | barbell bicep curls | 05 | 5 |
| 04 | close grip bench press | 05 | 5 |
| 05 | lying tricep extensions | 05 | 5 |
| Superset | |||
| 06 | dumbbell jump squats | 03 | 10 |
| 07 | push ups | 03 | 10 |
hypertrophy training
your training is only 30%...
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| Superset 1 | |||
| 01 | wide grip pull ups | 05 | 5 |
| 02 | chin ups | 05 | 5 |
| Superset 2 | |||
| 01 | bent over barbell row | 03 | 10-12 |
| 02 | seated single arm cable row | 03 | 10-12 |
| Superset 3 | |||
| 01 | straight arm lat pulldown | 03 | 10-12 |
| 02 | barbell bicep curls | 03 | 10-12 |
| Superset 4 | |||
| 01 | reverse flyes | 03 | 10-12 |
| 02 | dumbbell hammer curls | 03 | 10-12 |
hybrid training
do crunches to get girls by the bunches
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | front squat | 05 | 5 |
| 02 | overhead barbell press | 03 | 8-12 |
| circuit: 4 rounds | |||
| 03 | burpee box jumps | AMAP | 10 |
| 04 | kettlebell swings | AMAP | 15 |
| 05 | weighted oblique twists | AMAP | 20 |
hypertrophy training
you've reached the final week!
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| Superset 1 | |||
| 01 | wide grip pull ups | 05 | 5 |
| 02 | chin ups | 05 | 5 |
| Superset 2 | |||
| 01 | bent over barbell row | 03 | 10-12 |
| 02 | seated single arm cable row | 03 | 10-12 |
| Superset 3 | |||
| 01 | straight arm lat pulldown | 03 | 10-12 |
| 02 | barbell bicep curls | 03 | 10-12 |
| Superset 4 | |||
| 01 | reverse flyes | 03 | 10-12 |
| 02 | dumbbell hammer curls | 03 | 10-12 |
circuit training
hard work does pay off
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| Circuit 1: AMRAP | |||
| 01 | burpees | 01 | 10 |
| 02 | bodyweight squats | 01 | 20 |
| 03 | sit ups | 01 | 30 |
| Circuit 2: AMRAP | |||
| 01 | handstand pushups | 01 | 5 |
| 02 | jumping lunges | 01 | 10 |
| 03 | mountain climbers | 01 | 15 |
| Circuit 3: 20 minutes | |||
| 01 | burpees | 01 | 10 |
| 02 | box jumps | 01 | 15 |
| 03 | barbell step ups | 01 | 15 |
| 04 | kettlebell pass throughs | 01 | 20 |
strength training
it's not over just yet!
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | squats | 05 | 5 |
| 02 | barbell shoulder press | 05 | 5 |
| 03 | barbell step ups | 03 | 8 |
| 04 | dumbbell lateral raises | 03 | 8 |
| 05 | front delt raise | 03 | 8 |
| 06 | cable face pulls | 03 | 8 |
hypertrophy training
at this point you don't need motivating...
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | goblet squat | 05 | 12 |
| 02 | romanian deadlift | 04 | 10 |
| Superset 1 | |||
| 01 | underhand lat pulldowns | 03 | 12 |
| 02 | dumbbell single arm up-right row | 03 | 12 |
| Superset 2 | |||
| 01 | Arnold dumbbell press | 03 | 10-12 |
| 02 | single arm dumbbell rows | 03 | 10-12 |
| Superset 3 | |||
| 01 | barbell front delt raises | 03 | 15 |
| 02 | tricep dips | 03 | 15 |
Hybrid
you decided, committed and succeeded. be proud!
*Please ensure to warm up properly before you start your working sets with these weights. The best way to warm up is to take the first exercise on your list for that day and put on a much lighter weight than you would normally use.
To make your workout effective, please do select the exercises listed so you're able to know how they're performed.
AMAP = As many as possible
| № | Exercise | Sets | Reps |
|---|---|---|---|
| 01 | front squat | 05 | 5 |
| 02 | overhead barbell press | 03 | 8-12 |
| circuit: 4 rounds | |||
| 03 | burpee box jumps | AMAP | 10 |
| 04 | kettlebell swings | AMAP | 15 |
| 05 | weighted oblique twists | AMAP | 20 |