Weight Training For Sports
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(25 votes)
Published: Jan 10, 2004 12:00 a.m.
In 3 Favorites Lists
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Ok, I know loads of you guys do sports, so here are some weight training routines designed to help you in the sport you do. First off, this is gonna be a long egg, you dont have to read it all, so to get strait to the point, just skip down to the sport you want, and read that.
Contents
1. Football (Lineman)
2. Martial Arts
3. Soccer
4. Swimming
5. Rock Climbing
6. Rowing
7. Cricket
8. Baseball
9. General Strength for sports
10. General Fitness for sports
11. Boxing
1. Football (Lineman)
Ok, I bet most of you play football (I do), so here is a routine designed to bulk you up with size, ready to hit the pitch and kick some serious ass. Linemen need to be big in order to well be linemen I suppose!! So here you go, a routine that will get you the size needed.
Monday/Thursday
Squat
1 x 12 (heavy)
3 x 4 (heaviest)
2 x 15 (lighter weight)
Partial Squat
3 x 15 (keep trying to add weight)
Barbell Row
5 x 10, 8, 6, 4, 2 (Pyramid)
Shrug
6 x 12 (ULTRA heavy weight)
Ok, the squat will build size/strength in the legs, and will also do well to increase speed (which is vital for a lineman). The "Partial Squat" is the squat just at the top few inches of the lift. You can lift WAY more in this than the squat, so it is used to strengthen the legs, and increase regular squat poundage.
Barbell row will bulk up and strengthen the back muscles, and by "Pyramid", I mean decrease reps, increase weight, so you lift heavier and heavier as the reps decrease. Also the shrug will build the traps (excellent for a lineman), so do them with ALMOST so heavy a weight that you can hardly lift it.
Tuesday/Friday
Bench Press
1 x 10
3 x 3 (heavy)
1 x 10 (light)
Supine Lockout
3 x 10 (keep trying to add weight)
Partial Press
6 x 10-12 (heavy)
Pull Ups
3 x max
The bench press is the best for chest and upper body strength, which is VITAL for a lineman, then the "Supine Lockout" is the top few inches of the bench press, and you can use a hell of a lot more weight in it, and it will help increase your bench press.
Partial press is the top few inches of the regular press, and will build and REALLY strengthen the side shoulders, adding width to them. Pull ups then are good for strength.
Try adding about 500 calories to what you usually do when trying this routine, and I can almost guarantee youll gain size (ALOT of it!!), so give it a try for at least 4 - 6 weeks. (Also try to drink 4-8 pints of milk daily).
2. Martial Arts
This can be used for any type of martial art, train 3 days per week.
Squat
2 x 12 (lighter weight)
Leg Extension
Leg Curl
(Superset)
3 x 15 - 20 (light and fast)
Lat Chin
3 x max
Pushups
4 x max (fast)
Press
3 x 10 (fast)
Alternating Dumbell Curl
5 x 20 (fast)
The squat will add power to your legs, which is handy for kicking power. Supersets of the leg extension and curl will also get the blood moving in your thighs.
Lat chins will strengthen the upper body.
Fast pushups will increase stamina and power for the upper body.
The fast press will add power in the shoulders.
Alternating dumbell curls done fast will really add power to your arms.
I tried this routine when I was training for my 2nd dan black belt (which I got), so it is a handy little routine.
3. Soccer
Soccer requires speed and mainly leg power, so the most emphasized here is legs. But dont neglect the rest of the body. Train 3 days a week.
Run/exercise bike/treadmill for 10 - 20 minutes
Leg Press
3 x 15 (light)
Leg Extension
Leg Curl
(Superset)
3 x 15
Star Jumps for 2 minutes
Pull ups
3 x max
Pushups
3 x max
All above will strengthen the legs, add speed, and the pushups and pull ups will help the upper body. On "Run/exercise bike/treadmill for 10 - 20 minutes", try to run faster each time, and eventually for a longer time period (same with star jumps).
4. Swimming
The shoulders/arms is mainly worked when swimming, so a mainly shoulder/arm workout 3 times a week like the following should be used.
Lateral raise
3 x 10 - 15
Front Lateral
3 x 10 - 15
Upright Row
3 x 8
Lateral raise
Front Lateral
(superset)
1 x 25 (fast)
Curl
3 x 5 (heavy)
All the "Laterals" will develop and strengthen the shoulders, and the heavy curls will increase arm power.
5. Rock Climbing
I LOVE rock climbing, so the following routine is the one I use every time Im ready to go rock climbing, only use this routine 2 times a week.
Wide Pull Ups
5 x max
Curls
6 x 12, 10, 8, 6, 4 2 (Pyramid)
Barbell Row
3 x 15
Hand Grip Strengtheners throughout the day
The wide pull ups will help pulling power, which is what rock climbing is mainly about, so will the rows and curls. The "Hand Grip Strengtheners" as I call them, are like the weight holders, just use them to increase hand n grip power.
6. Rowing
Rowing boats requires power, not just arms but back and shoulders, so here is a good routine to be done 3 times weekly.
Pull Up
3 x max
Curl
6 x 12, 10, 8, 6, 4, 2 (Pyramid)
Barbell Row
6 x 12, 10, 8, 6, 4, 2 (Pyramid)
Pulldown
3 x 15 (light)
Deadlift
2 x 15 (only once per week)
The deadlift will work the whole body, so do it just once per week, and try to often increase the weights.
7. Cricket
Leg power, arm power are vital in cricket. 3 times weekly.
Run/exercise bike/treadmill for 10 - 20 minutes
Leg Press
3 x 15
Leg Curl
3 x 20
Crunches
3 x 25
Flyes
Pushup
(superset)
4 x 15 - max
When you can do 25 easy crunches for each set, slow the reps down.
8. Baseball
Almost like cricket, baseball requires leg/arm power, but do this only twice weekly.
Leg Press
5 x 15
Crunches
5 x max (everyday)
Flyes
Pushup
(superset)
4 x 15 - max
Lateral Raise
5 x 15
Pull Ups
5 x max
9. General Fitness For Sports
Use this to build stamina and a harder body, 4 - 5 times weekly.
Run/exercise bike/treadmill for 1 - 2 hours
Star Jumps for 5 minutes
Pushups for 5 minutes
Crunches for 5 minutes
Leg Raises for 5 minutes
Try for faster and longer every time.
10. General Strength For Sports
This is to build power for any strength sport (i.e. shot put, javelin, discus, powerlifting etc).
Monday
Squat
10 x 15, 10, 10, 8, 8, 6, 4, 2, 2,1 (Pyramid)
Wednesday
Bench Press
10 x 12, 8, 8, 6, 6, 4, 4, 2, 2, 1 (Pyramid)
Friday
Deadlift
10 x 15, 10, 10, 8, 8, 6, 6, 4, 2, 1 (Pyramid)
I do this every time I need more power.
11. Boxing (3 - 5 times weekly)
Leg, back and arm power is vital in boxing. Most people think you only need strong arms to punch someone so hard and cause K.O. But leg and back power is also important. Leg, so you can move around, and back so that the upper body becomes more stable.
skip for 10 - 20 minutes
Squat
3 x 5 (heavy)
4 x 15 - 20 (light)
Bench Press
3 x 3 (heavy)
5 x 15 (light)
Pull ups
As many sets and reps as possible in 5 - 10 minutes with as little rest as possible between sets.
The heavy/low rep exercises are used for power, and the lighter/higher reps are for speed/fat burning/endurance. Try to go fast with the light/heavy reps. Also the skipping will improve endurance thus meaning more reps are possible.
So, plenty of routines to choose from there, and if I missed out any sport, let me know so I can add it. |
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 | Nov 29, 2005 3:39 pm -
I’ll try it! |
 | Mar 10, 2006 11:33 pm -
5* and faveroites ! |
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