Weight Training for the Sport

On Mondays, Wednesdays and Fridays, this routine is done to increase strength and lean body mass. This workout is not for cosmetic results, it improves strength, speed, and explosiveness. If you are a novice or beginner, please becarefule when you begin and gradually increase the weight as your body allows. Too much too soon will inevitably cause serious injury and further time away from training. No Good. There should be a 2 minute rest between sets, 4 -6 Reps per set. Each set should bring you to exhaustion.

Barbell Flat Bench Press: 1 warm-up set, then 3 Working sets.

Weighted Pull-Ups: Using a belt or holding a dumbbell between your legs, 3 Working sets

Barbell Squats: 1 warm-up set, 3 Working Sets

Standing Military Press, Barbell: 3 Working Sets, Clean the weight from the floor to your chest and Press from your shoulders.

Weighted Dips: 3 Working Sets, using a belt to hold the weight around your waist.

*You can always add exercises to this routine for additional results, but these core exercises should not be removed and followed almost fanatically. Each week or so, add 2 to 5 pounds per exercise and record your results.

Bodyweight Training


Now, it should be said right away that I am a huge fan of bodyweight exercises.