Weight Lifting Workouts For Athletic Players

Weight lifting workouts are a category of strength training practices that make use of gravitational pull in building muscle strength. The exercises involve gym equipment like barbell bars and dumbbells. To be an outstanding athlete you require everything but strength, dexterity and speed; but if you do your workouts and lose focus on adding strength, you might end up losing your game instead of scoring points. Weight lifting is a firm foundation of turning into an all- round player. Strength establishes everything- power production, endurance and agility; therefore, it must be the most crucial essence for any sports person. A particular level of fitness and strength is required by every athlete; most importantly, getting enough strength is what matters. The following are a few weight lifting exercises that will add power to your game.

Types of exercises by equipment

Dumbbell workouts

A set of dumbbells is used in this case. These exercises are efficient when your target is the core muscles or the stabilizing muscles

Fitness ball exercises

An exercise ball called swiss ball is the one used when. With the swiss ball, you can perform a wide range of exercises that specifically target the core muscles.

Band exercises
This type of workout makes use of a stretch tube referred to as a resistance or fitness band. A special case of their use is the restoration and development of muscle movements if one has an injury. They are cheap and portable.

Barbell exercises

Involve the use of a bar where you put various plates of weight on the extreme ends. The good thing about this exercise is that various muscles are engaged hence uniformity in muscle strength.

Types of weight lifting exercises by muscle groups

Chest workouts

These exercises are primarily done by use of a bench and barbell although they can still be performed by use of dumbbells and strength equipment. Commonly performed chest exercise is the bench press whereby you lie facing up on a bench then shove the barbell perpendicular to your chest.

Biceps workouts

The exercises are aimed at strengthening the upper arms’ muscles mainly by use of dumbbells.

Triceps workouts

 They strengthen the muscles situated behind the upper arms.

Leg workouts

There exercises are meant to strengthen the various muscle groups found in your legs: quadriceps (front thigh muscles located between your knees and hips), hamstrings (found at the back of your thighs between the knees and the hips), gluteal (buttock muscles), hip flexors (found at the sides of your hips) and the calves (located at the back of your leg, between the knee and the ankle).

Complete Athletic Training Program for Building Endurance

Whether you are engaging in soccer, running, cycling, you will need endurance so as to remain on track without losing steam. However, it may not be easy to run longer, cycle for a century or even swim further. Here are some traditional ways that you can use to boost stamina together with some sneakier ways that can help you to remain stronger and for longer.

Push Can be Good

With endurance, it will be possible for you to workout a certain intensity and for an extended period of time. You definitely understand the importance of this if you are planning to run a marathon. A good form of exercise that can increase your endurance is High intensity interval training. However, if you want to take your endurance to another level, you can try incorporating these measures in your fitness training for athletic players.

• Take rest. If you want to work out long & hard, you will need some fresh muscles. Ensure that you go hard during the hard days and easy on your easy days. Avoid stringing hard days together without getting enough rest. When you are feeling fresh, it will be easier for you to go the distance. 
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  Eat right. When choosing a good nutrition for exercising, you will need to have lots of carbs. This is because the body uses glycogen for fuel when the going is tough. After glycogen has run out, the body will use energy from different sources and can start to burn your fat. For the cardio sessions that are extended, you should consume 30 to 60 grams of carbs for each hour depending on the body weight. There are studies that show that it is possible to enhance your endurance and reduce the damage to the muscles. However, you will need to remember that the right mix of protein, fat and carbohydrates will vary much among different athletes. In order to determine the right combination for you, you will need to do a lot of experiments.
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  HIIT. Like we already noted, HIIT which involves some quick bouts of training intensely can help to improve your endurance on top of the traditional training. If you have no idea how to mix it up, run the stairs or try a track workout for speed. However, you should remember that there will be plenty of recovery after the workouts as these can be intense.

Incorporate these measures in your fitness training for athletic players.

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What You Need To Know About Full Body Athlete Workout

Long before athletes started using steroids they would use the athletic full body workout training program. In fact the full body athlete workouts were the norm then. Then things changed and they began to use training splits. This is on top of the fact that steroids entered the scene and body-builders found that it was possible to train for longer periods and be able to recover fast. This is the reason why steroid users started using split training causing the science behind those body workouts for athletes to be forgotten.

However, it is important for athletes to discover that the full body routines aren’t outdated. It is important for all natural body-builders to take them seriously. Even though the full body workout routine many not be the best option for you, you may never know the fact until you have tried.

There are several ways in which full body workouts are different from the training splits. With the former, you will be working out every muscle group during the training day. This could either be directly or indirectly. However, you will have to perform fewer sets on a daily basis. This is due to the fact that full body workout can be quite taxing just because you will be hammering the entire body. However, you will need to resist adding more training days. Some of the other issues that you need to know about the full body training include:

• Frequency of training. In most full body workout program, you will need to exercise 3 times in a week. This could be on Monday, Wednesday and Friday. It is not advisable to engage in full body workouts every day.

• Choice of exercises. The full body exercise focus on using heavy compound lifts. When you become strong with major lifts, not only will you be stimulating the growth of muscles without having to use various exercises for each part of the body.

• Minor group of muscles. Do not feel as if the full body workout isn’t effective because you are not working the forearms, abs, rear delts and many more.

• Mental connection. There are trainees who will struggle in making a mental connection with the full body training. There are some who will engage in split training who will be left wondering if they are doing the right thing. For others, when they see the people around them engage in split training, they are left wondering whether it is worth the effort engaging in split training. You should bear in that just because full body workouts are old school, it doesn’t mean that the lifter didn’t know what they were doing.