Every week I’m going to put up a 4 day split for those of you who want to maximize their performance on the field. If you’re here for size or just want to look good, check out Cameron’s articles here. I will focus my routines on exercises that translate to on-field performance.

Don’t get me wrong – you WILL gain muscle following my routines if you are eating a high protein/high calorie diet (as any athlete should). The difference is that we will not be focusing on the size gains. Again, my workouts are constructed so that my readers will gain strength and speed, not size. Size is Cameron’s specialty, not mine. My routines don’t tend to isolate body parts. I am not much of an auxiliary lifter. My routines are more focused on core movements.

Two last things to keep in mind before I detail my routines:

• Consume at LEAST 1 gram of protein per pound every day. (If you have a hard time getting in your protein, check out Optimum Whey)  Optimum 100% Whey Protein

• Eat complex carbs pre-workout, and a simple carb/high protein meal or shake post workout. Further diet tips will be included in future articles.

 

Before you get your workout started, I suggest hitting the treadmill or bike for a 5-15 minute warm up. Try to pick up some elastic bands such as these and warm up your rotator cuff. A warm up is crucial to staying injury free. If you need help perfecting your form for any of the listed exercises, use this site. Feel free to contact me if you need further assistance or clarification.

Day 1

Full Squats – 5 sets of 5

After two good warm up sets with light weight, you’re going to pyramid up in weight starting with roughly 50% of your one rep max. To calculate your 1 rep max, use a calculator such as this one.

50%, 60%, 70%, 80%, 85%

Push Press – 5 sets of 5

Same applies for the push press. 2 or so light sets before you begin adding weight. Use the same % as the full squat.

Dumbbell Bench Press- 4 sets of 10

Do 2-3 warm up sets, building up to a working weight of around 70% of your one rep max. Do four sets of ten.

Box Jump – 4 sets to failure

Find a box or a platform you can jump on to. Without stepping forward, jump onto the box and land before jumping back down. Continue jumping until you can’t do another rep.

Full squat to jump – 4 sets to failure

Squat down all the way and explode up. Continue to jump until you can no longer perform any reps.

 

Day 2

Deadlift – 5 sets of 5

After two good warm up sets with light weight, you’re going to pyramid up in weight starting with roughly 50% of your one rep max (To calculate your 1 rep max, use a calculator such as this one).

50%, 60%, 70%, 80%, 85%

Hang Clean – 7 sets of 2

Your entire body will be warm from the deadlifts, so a quick warm up set should do the job here. With the hang clean you’re going to want to pyramid up for 7 sets. Start a bit light and try adding 10% to each set. When you get to the last two sets, they should be maximum effort. If you can do more than 1-2 reps for these last sets, the weight is too light.

Stiff Leg Deadlift – 3 sets of 10

Your back will be exhausted. Pick a light weight and aim for a good stretch with decent resistance.

Bodyweight dips – 3 sets to failure

3 sets of as many as you can possibly do.

Long jumps with a medicine ball to sprint – 3 sets

Grab a 15 pound medicine ball and jump as far out as you can without taking any steps. Try to find a 40-60 foot straight area where you can jump forward. Once you reach the end, drop the ball, sprint to your original position and sprint back. Repeat.

 

Day 3

Overhead squat – 5 sets of 5

After two good warm up sets with light weight, you’re going to pyramid up in weight starting with roughly 50% of your one rep max (To calculate your 1 rep max, use a calculator such as this one(link)).

50%, 60%, 70%, 80%, 85%

Pullups – 3 sets of bodyweight to failure

Bent over rows – 5 sets of 5

Same principles applied from the OH squat.

Made up lunge jumps – 3 sets to failure

Not really sure what to call these, so I’ll let you visualize. Get into a lunge position-Quickly explode into the air and switch your feet position. You’ll start with your left leg forward and your right leg back. When you jump up the positions will be switched.

 

Day 4

Powerclean to front squat to jerk – 10 sets of 2

Start light. Powerclean the bar up, squat down all the way, come back up and perform a jerk. Add weight. Continue for 10 sets. If you hit a point where you can only perform 2 reps, keep that weight on and finish the 10 sets.

Box jumps with a medicine ball – 3 sets to failure

Grab a platform that is lower than the one you would normally jump on to, grab a light medicine ball, and perform box jumps. Try to increase the weight of the medicine ball each set.

Incline Bench Press – 3 sets of 10

Self explanatory

Dumbbell lunges across the gym – 2 times back and forth

Grab some dumbbells and lunge across the gym and back.

 

POSTWORKOUT

After every workout you should take 5 to 10 minutes to stretch out whatever body parts you worked that day.

I suggest that you train every other day. If you are in-season you will need the off-day to recover. If you are training during the off-season, do a lot of condition, sprints, and sports specific training during the “off” day. Until next time…

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