A Training Plan For Athletes

When creating a training program for an athlete, there are two goals essential goals. In order of priority, they are:

1) Do not make the athlete worse. 

2) Make the athlete better.

To achieve both of these objectives there is one consideration that stands out above all others: Recovery. 

Every stressor (physical or psychological) within any training program must justify it's recovery cost - and with athletes the bar for this justification is raised significantly due to the fact that an athlete could be spending that energy on sport specific work. 

As a basic example, a boxer could spend 20 "units" of recovery energy (this is a made up measurement strictly for illustration) doing seated leg extensions - or they could spend it working on the heavy bag. Clearly one of these is significantly more useful, and this weighing of options should be applied to every aspect of a training program. 

Continuing this line of thinking, a program increases in value as the recovery cost shrinks relative to the physical improvements it is able to generate. These improvements can be in terms of overall strength, explosive power, endurance and even body composition - but which matter most, and the most effective approach, will be specific to the athlete. 

To learn more about how to improve these qualities and determine which is most important, which is outside the scope of this article, click here.

Regardless of the specific performance goals, there is one training approach that stands above the rest. Developed at Westside Barbell, the following three day training program is incredibly effective at improving every physical quality required for athletic dominance - and does so with a minimal recovery cost, relative to the results it produces.

Three Day Athletic Training Plan
Notes:
- The exercises in this program are rotated every 3 weeks. 
- If anything is unclear about the exercises or terminology, please refer to the conjugate education link above.
- Athletes should start on the lower end of sets/reps as they build work capacity with this program. 

Day 1 - Full Body Day
This workout is performed for time, with the goal of beating the previous weeks time. Small increases to the working weights should also be made week to week on this day. 

Bench Press Variation: 9x3 @ 50-60% of 1RM
Super-set: Two compound upper body movements for 3x10-15
Deadlift Variation: 6-8x2-3 @ 50-60% of 1RM
Super-set: Two compound lower body movements for 3x10-15
Squat Variation: 5x5 @ 50-60% of 1RM
Super-set: Two compound lower body movements for 3x10-15
Giant-set: One pulling movement, one throwing movement, one jumping movement and one ab exercise for 3x10

Day 2 - Heavy Lower Body Day
This workout is performed in the same fashion as the traditional Westside "Max Effort" lower body day with the goal being a strength increase on the main movement. 

Squat or Deadlift Variation: 1-3x2-3 *aiming for a new PR
Hamstring/Glute Dominant Movement: 3-4x6-8
Accessory Movements: 2-3 exercises which focus on lower back, glutes, hamstrings or abs. 3-4 sets of 8-15 reps. 
GPP Training: Individual work as required for neck, sled pulling, etc. 

Day 3 - Heavy Upper Body Day
This workout is performed in the same fashion as the traditional Westside "Max Effort" upper body day with the goal being a strength increase on the main movement. 

Bench or Overhead Press Variation: 1-3x2-3 *aiming for a new PR
Tricep Dominant Press: 3-4x6-8
Accessory Movements: 2-3 exercises which focus on upper back, lats, shoulders or arms. 3-4 sets of 8-15 reps. 
GPP Training: Individual work as required for rotator cuffs, forearms, sled, etc. 

For an "inside look" at this training program and results I have included a link below detailing my personal experience implementing this plan:

Watch Here.