SUPER-ATHLETE WORKOUTS
Effective & Efficient
- EFFECTIVE & TIME EFFICIENT
- Below are 8 different super-athlete workouts that can be performed in 30 minutes or less. These workouts are designed to be provide an adequate training effect in a time efficient manner, so you do not have to spend hours in the gym.
- CHOOSE BASED ON YOUR GOAL
- Each workout provides its own specific adaptations, so you can choose which one you want to perform based on your training goals (the workout description is provided in the upper left hand portion of the excel download).
- CUSTOMIZE YOUR WORKOUT
- Within each workout there are 6 major muscle group/movement patterns you will focus on. The exercise and the number of sets & reps you perform is up to you, as long as you choose from the options provided. This gives you the ability to choose what works best for you so your workout is as effective as possible.
|
|
| ||||||
|
|
| ||||||
|
| ||||
TERRIBLE 20s
Athlete Conditioning with a Pump
- EFFECTIVE & TIME EFFICIENT
- Below are 6 different that can be performed in 30 minutes or less. These workouts are designed to be provide an adequate training effect in a time efficient manner, so you do not have to spend hours in the gym.
- CONDITIONING MEETS BODYBUILDING
- The workouts below put bodybuilding style training into a circuit format, so you get the benefits of increasing strength & muscle endurance in specific muscle groups while getting a great aerobic conditioning effect
- ENDLESS PURPOSES
- This training method can be in many different ways: general physical preperation, finisher, deload, aerboic capacity building, muscle endurance development, and more.
|
|
| ||||||||||
SUPER-SIZE WORKOUTS
Put on size Fast!
- EFFECTIVE & TIME EFFICIENT
- Below are 7 different super-size workouts that can be performed in 30 minutes or less. These workouts are designed to be provide an adequate training effect in a time efficient manner, so you do not have to spend hours in the gym.
- CHOOSE BASED ON YOUR GOAL
- Each workout targets a specific body parts provides, so you can choose body part you want to focus one based on your training goals.
- CUSTOMIZE YOUR WORKOUT
- Within each workout there are a large amount of exercise options for each movement type and also a rep range, so you can make the choice based on how you feel. The exercise and the number of sets & reps you perform is up to you, this gives you the ability to choose what works best for you so your workout is as effective as possible.
|
|
| ||||||||||||
| Super-Hammys Workout |
Vertical Jump Program
Do you want to jump and produce more power? The workouts below are for you.
They only take 15-20 minutes and designed to do be done alongside your current practice or weight training schedule. Each workout contains four different jump exercises designed to increase your jumping and power abilities!
Do you want to jump and produce more power? The workouts below are for you.
They only take 15-20 minutes and designed to do be done alongside your current practice or weight training schedule. Each workout contains four different jump exercises designed to increase your jumping and power abilities!
| Vertical Jump Program 1 |
| Vertical Jump Program 2 |
| Vertical Jump Program 3 |
RECOVERY PROTOCOLS
Utilize the protocol below to boost your recovery post-training by shifting your body in to a more parasympathetic/relaxed state, So you can train hard again tomorrow!
Utilize the protocol below to boost your recovery post-training by shifting your body in to a more parasympathetic/relaxed state, So you can train hard again tomorrow!
| Breathing Post-Workout Recovery Protocol #1 |
| Breathing Post-Workout Recovery Protocol #2 |
| Mobility Recovery Protocol #1 |