Skip to main content

Advertisement

workout split for a sports person

For a sports person, the goal is to improve strength, speed, power, endurance, mobility, and injury prevention, not just build muscle. A balanced 6-day workout split looks like this:

Monday – Lower Body Strength

  • Barbell Squat – 4 × 5
  • Romanian Deadlift – 4 × 6
  • Bulgarian Split Squat – 3 × 8 each leg
  • Walking Lunges – 3 × 10
  • Standing Calf Raises – 3 × 15
  • Plank – 3 × 60 seconds

Tuesday – Upper Body Strength

  • Bench Press – 4 × 5
  • Pull-Ups – 4 × 8
  • Overhead Press – 3 × 8
  • Barbell Rows – 3 × 8
  • Face Pulls – 3 × 15
  • Hanging Leg Raises – 3 × 12

Wednesday – Speed & Agility

  • Dynamic Warm-up
  • Sprint Intervals – 8 × 40 m
  • Ladder Drills – 15 minutes
  • Cone Drills – 15 minutes
  • Box Jumps – 4 × 6
  • Mobility & Stretching – 20 minutes

Thursday – Power & Explosiveness

  • Power Cleans – 4 × 4
  • Front Squats – 4 × 6
  • Push Press – 4 × 6
  • Medicine Ball Slams – 3 × 12
  • Broad Jumps – 3 × 8
  • Farmer's Walk – 3 × 30 m

Friday – Endurance & Conditioning

  • 20–30 minute run or cycling
  • HIIT: 10 rounds (30 sec sprint + 60 sec walk)
  • Battle Ropes – 5 × 30 sec
  • Burpees – 3 × 15
  • Core Circuit – 15 minutes

Saturday – Full Body Athletic Training

  • Deadlift – 4 × 5
  • Incline Dumbbell Press – 3 × 10
  • Chin-Ups – 3 × 10
  • Kettlebell Swings – 3 × 20
  • Sled Push (or Hill Sprints) – 6 rounds
  • Full-body Stretching – 20 minutes

Sunday – Recovery

  • Light walking or swimming
  • Yoga or mobility work
  • Foam rolling
  • Good sleep and hydration

Nutrition

  • Protein: 1.6–2.2 g per kg of body weight daily
  • Carbohydrates: 4–7 g per kg for training energy
  • Healthy fats: 20–30% of daily calories
  • Drink 3–4 liters of water each day.

This split is suitable for athletes in sports such as football (soccer), cricket, basketball, volleyball, kabaddi, badminton, and track & field because it develops strength, explosiveness, conditioning, and athletic movement while allowing adequate recovery.









Labels:

Comments

Post a Comment

Advertisement

Popular Post

virat kohli's workout split

Virat Kohli's workout routine is built around strength, athletic performance, mobility, and recovery , rather than bodybuilding. His exact workouts vary depending on the cricket season, but a typical weekly split looks like this: Monday – Upper Body Strength Bench Press – 4 × 6–8 Pull-ups – 4 × 8–10 Overhead Press – 4 × 8 Barbell Rows – 4 × 8 Push-ups – 3 × 15 Plank – 3 × 60 seconds Tuesday – Lower Body Strength Squats – 4 × 6–8 Romanian Deadlifts – 4 × 8 Walking Lunges – 3 × 12 each leg Leg Press – 3 × 10 Standing Calf Raises – 4 × 15 Hanging Leg Raises – 3 × 12 Wednesday – Functional Training & Cardio Battle Ropes – 5 × 30 seconds Box Jumps – 4 × 10 Medicine Ball Slams – 4 × 12 Agility Ladder Drills – 15–20 minutes Sprints – 8 × 40 meters Mobility and Stretching – 20 minutes Thursday – Push Day Incline Dumbbell Press – 4 × 10 Dumbbell Shoulder Press – 4 × 10 Dips – 3 × 12 Lateral Raises – 3 × 15 Triceps Pushdowns – 3 × ...
Post a Comment
Read more

best workout plan for cutting

For a cutting phase , the goal is to lose body fat while keeping as much muscle as possible. The best approach combines heavy weight training, cardio, and a calorie-controlled, high-protein diet. 6-Day Cutting Workout Plan Monday – Chest + Triceps Barbell Bench Press – 4 × 6–8 Incline Dumbbell Press – 3 × 8–10 Chest Fly – 3 × 12–15 Dips – 3 × 10–12 Triceps Pushdown – 3 × 12–15 Overhead Triceps Extension – 3 × 12–15 15–20 minutes incline walking Tuesday – Back + Biceps Deadlift – 4 × 5–6 Pull-ups or Lat Pulldown – 4 × 8–10 Barbell Row – 3 × 8–10 Seated Cable Row – 3 × 10–12 Barbell Curl – 3 × 10–12 Hammer Curl – 3 × 12 15 minutes HIIT cardio Wednesday – Legs Squat – 4 × 6–8 Romanian Deadlift – 3 × 8–10 Leg Press – 3 × 10–12 Walking Lunges – 3 × 12 each leg Leg Curl – 3 × 12–15 Standing Calf Raise – 4 × 15–20 20 minutes brisk walking Thursday – Shoulders + Abs Overhead Press – 4 × 6–8 Lateral Raise – 4 × 12–15 Rear Delt Fly – 3 ...
Post a Comment
Read more