The Best Professional Athlete Workout Routines
Do you want to look like that dude who appears in the NFL league? If your answer is yes, then one of the important things that you need to realize is that you will also need to train like them. It is not possible for you to pump up your muscles by spending many hours on the treadmill, stationary bike and elliptical. This is why it is important to do away with the cardio workouts in a steady state and begin to work on the structured strength, power as well as the anaerobic fitness routine.
Start with heavy lifting
If you would like to achieve the maximum strength as well as muscles, it will be necessary to move the heavy weight while increasing the intensity and loads of the workouts. Ensure that you not only lift heavy but workout in a hard way the short time bursts-pushing the body harder and for shorter durations of time. There is need for cardios but you will also need to upgrade the slow and steady state with the intensive cardios that are able to increase your heart rate and ensure that it remains in the same condition for a period of time. This should also be followed y a similar amount of recovery time.
This doesn’t mean that you need to go out and bench press a total of 275lbs like the professional football players do. However, a good idea would be to ensure that you use the heaviest weight that you can manage to lift and in the correct form for a maximum of 5 repetitions. It is essential to focus on the big group of muscles as these usually function as the prime movers like the hamstrings, quadriceps, back and chest. Ensure that you pay some little attention to the smaller muscles such as the biceps, triceps and the calves. Alternate those cardio days with the sprint interval and a maximum heart rate of 85 percent. It is also advisable to use a monitor for the heart rate to ensure that you are working out in the right manner.
How strength training can help to increase your running speed
With strength training, it is possible to improve power, strength and muscle size. This is on top of other benefits such as recovery efficiency, neuromuscular control as well as kinesthetic awareness. All these enable you to run faster and with better control as well as higher movement quality on top of decreasing your chances of injury. Let us look at each of these benefits.
Power. This is about the muscle explosiveness which can be trained using the movements that are speed driven such as Olympic lifts, plyometrics and the specific kettlebell workouts. Some of the examples can include hang cleans, cleans, kettlebell swings and medicine ball throws
Muscular size & strength. During the strength training, high intensity muscle contraction or sprint training is able to increase the size of muscles as well as the muscle fibers quality. By building the maximal strength in those specific exercises can result in the short-distance sprinting speed.
Neuromuscular control. The strength training can result in speed development as it increases your neuromuscular control which is the communication between the muscles and the central nervous system. The more your neuromuscular control, the more you are likely to be movement proficient and you can resist injury.
Recovery efficiency. This can be enhanced by a training program that is well -structured and is able to increase the training stress. When used with a healthy lifestyle including enough and quality sleep and nutrition, it is possible to improve your CNS to be able to recover fast from a training overload. With time, you will become resistant to fatigue and can improve the cardio-respiratory, digestive, endocrine and the immune function.
Strength exercises to improve your running
There are certain compound exercises that can target the hamstrings & glues which are the biggest sources of power in the body. These can assist in building strength, power and stability in the knees, hips and ankles and can therefore help you to become a stronger athlete can a faster runner and can improve the posture and the rock hard core. Some of the recommended exercises are dead lifts. For other professional athlete training programs, you should contact MP45.
