Jump to the routine

All-Strength Guide: 3-day sports conditioning workout plan

One-up your competition with dominating power, size, strength, and speed.

Jump to the Routine
  • 45-60

  • 10

  • Yes

The cookie-cutter weight-loss and weight-gain plans won’t cut it in the competitive sports world. Hitting the gym for 30-60 minutes, working traditional split routines, training for 10-12 reps, resting, and repeating might help you forge what looks like a battle-ready body—but it’s not necessarily the one that packs the punch you need on the field or court. While training for individual sports differ, there are many elements that carry over.

How it works

Kelvin Gary, N.S.C.A.-certified strength and conditioning coach and N.A.S.M. performance-enhancement specialist of Body Space Fitness, has designed the all-strength sports conditioning plan based off the following elements:

Core strength: Your athletic base and foundation
Mobility and agility: Your improvement of movement
Power and strength: Your ability to overwhelm the competitors
Speed and explosiveness: Your ability to output power in burts
Endurance: Improving stamina to outwork the competitors
Injury prevention: Safeguarding joints, ligaments, and muscles

Each individual workout begins with a warmup and mobility work followed by core conditioning, then plyometrics, strength/power, and finishes with endurance.

Directions

Perform workouts A, B, and C following a day on, day off structure.

Workout progamming by Kelvin Gary, C.S.C.S.

Routine

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Workout A

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 10

Full-Body Foam Roll

Equipment
Foam Roller
Sets
1
Reps
5-8 min.
Rest
--
Exercise 2 of 10

Inchworm

Equipment
No Equipment
Sets
1
Reps
10
Rest
--
Exercise 3 of 10

Standing Hurdler Stretch

Equipment
Bench
Sets
1
Reps
10 breaths (each side)
Rest
--
Exercise 4 of 10

Brettzel Stretch

Equipment
No Equipment
Sets
1
Reps
10 breaths (each side)
Rest
--
Exercise 5 of 10

Swiss Ball Rollout

Equipment
Swiss Ball
Sets
3
Reps
10-12
Rest
--
Exercise 6 of 10

Farmer’s Walk

Equipment
Dumbbells
Sets
3
Reps
30 sec.
Rest
--
Exercise 7 of 10

Jump Squat

Equipment
No Equipment
Sets
3
Reps
8
Rest
--
Exercise 8 of 10

Reverse Scoop Throw

Equipment
Medicine Ball
Sets
3
Reps
6
Rest
--
Exercise 9 of 10

Deadlift

Equipment
Barbell
Sets
4
Reps
8-12
Rest
--
Exercise 10 of 10

Bench Press

Equipment
Barbell
Sets
4
Reps
8-12
Rest
--
Exercise 11 of 10

Wall Ball

Equipment
Medicine Ball
Sets
4
Reps
6-8
Rest
--
Exercise 12 of 10

5-10-5 Drill

Equipment
Sets
3
Reps
10
Rest
--

Workout B

Exercise
Equipment
Sets
Reps
Rest
Exercise 13 of 10

Full-Body Foam Roll

Equipment
Foam Roller
Sets
1
Reps
5-8 min.
Rest
--
Exercise 14 of 10

Lat Hang Stretch

Equipment
Pullup Bar
Sets
1
Reps
8 breaths
Rest
--
Exercise 15 of 10

Resistance Band Pull Apart

Equipment
Resistance Band
Sets
1
Reps
10 breaths
Rest
--
Exercise 16 of 10

Brettzel Stretch

Equipment
No Equipment
Sets
1
Reps
10 breaths (each side)
Rest
--
Exercise 17 of 10

Plank

Equipment
No Equipment
Sets
3
Reps
60 sec.
Rest
--
Exercise 18 of 10

Farmer’s Walk

Equipment
Dumbbells
Sets
3
Reps
30 sec.
Rest
--
Exercise 19 of 10

Lateral Bound

Equipment
No Equipment
Sets
3
Reps
8-10
Rest
--
Exercise 20 of 10

One-arm dumbbell snatch

Equipment
Dumbbells
Sets
3
Reps
6-8 (each arm)
Rest
--
Exercise 21 of 10

Bulgarian Split Squat

Equipment
Dumbbells
Sets
4
Reps
8-12 (each side)
Rest
--
Exercise 22 of 10

One-Arm Dumbbell Row

Equipment
Dumbbells
Sets
4
Reps
8-12 ( each arm)
Rest
--
Exercise 23 of 10

One-arm dumbbell snatch

Equipment
Dumbbells
Sets
4
Reps
6-8 (each arm)
Rest
--
Exercise 24 of 10

Rower

Equipment
No Equipment
Sets
3
Reps
Row 500 meters
Rest
--

Workout C

Exercise
Equipment
Sets
Reps
Rest
Exercise 25 of 10

Full-Body Foam Roll

Equipment
Foam Roller
Sets
1
Reps
5-8 mins.
Rest
--
Exercise 26 of 10

Standing Hurdler Stretch

Equipment
Bench
Sets
1
Reps
8 breaths (each side)
Rest
--
Exercise 27 of 10

Brettzel Stretch

Equipment
No Equipment
Sets
1
Reps
10 breaths (each side)
Rest
--
Exercise 28 of 10

Neck Rotation Stretch

Equipment
No Equipment
Sets
1
Reps
10 breaths (each side)
Rest
--
Exercise 29 of 10

Barbell Landmine

Equipment
Barbell
Sets
3
Reps
8-10 (each side)
Rest
--
Exercise 30 of 10

Reverse Scoop Throw

Equipment
Medicine Ball
Sets
3
Reps
6-8
Rest
--
Exercise 31 of 10

High Box Jump

Equipment
Box
Sets
3
Reps
6-8
Rest
--
Exercise 32 of 10

5-10-5 Drill

Equipment
Sets
4
Reps
3
Rest
--
Exercise 33 of 10

3-Hurdle Drill

Equipment
2-4 Inch Board
Sets
4
Reps
3
Rest
--
Exercise 34 of 10

Forward Sprint

Equipment
Sets
4
Reps
10-20 sec.
Rest
--
Perform this exercise with resistance.
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