Sports Workout Routines

All Sports Routines are from TBK Fitness

Weight training is very important for improved performance sports. Checkout these free sports workouts that will give you an edge over your competition. Find workout routines for sports such as football, baseball, grappling, hockey, soccer, basketball, etc.

Football Routine

2-3 days a week

  1. Warmup
  2. Power Clean & Push Press - 2-3 progressively heavier warmup sets of 3, 2 sets of 5
  3. Full Squats - 2-3 progressively heavier warmup sets of 4-6, 1 set of 10-12
  4. Incline Bench Press - 2 progressively heavier warmup sets of 5, 2 sets of 6-8
  5. Stiff-Legged Deadlifts - 2 progressively heavier warmup sets of 3, 1 set of 8-10
  6. Sit-ups - 2 sets of 20-30
  7. Wrestler's Bridges - 2 sets
  8. (Quarterbacks only) Pullovers - 2 sets of 10
  9. (Kickers and Punters only)Leg Raises - 2 sets of 12-20
  10. Stretching

2 other days a week

 

  1. Warmup
  2. Sprints - 10X40 yards, 5X100 yards
  3. Farmers Walk - 5X100 yards
  4. Stretching

Baseball Routine

2-3 days a week:
  • Power Cleans - 2-3 progressively heavier warmup sets of 3, 2 sets of 5
  • Full Squats - 2-3 progressively heavier warmup sets of 4, 2 sets of 5
  • Bench Press - 2-3 progressively heavier warmup sets of 4, 2 sets of 6-8
  • Pullovers - 2 sets of 8-10
  • Twisting Sit-ups - 2 sets of 20-30
  • Stretching

    2-3 other days a week:

     

     

    1. Warmup
      1. Warmup
      2. Sprints - 10X40 yards, 5X100 yards
      3. Farmer's Walk - 5X100 yards

Grappling Routine

3-4 times a week:
  1. Warmup
  2. Power Cleans OR Power Snatches- 2-3 progressively heavier warmup sets of 3, 2 sets of 5
  3. Bodyweight Squats interspersed with Jump Squats - Do 20 regular squats, followed by 5 jump squats. Continue this cycle without rest until fatigued.
  4. Handstand Push-ups - 2 sets of as many reps as you can do
  5. Pull-ups - 2 sets of as many reps as you can do
  6. Dips OR Incline Push-ups OR Dands (Hindu Push-ups)- 2 sets of as many reps as you can do
  7. Wrestler's Bridges - 2 sets (I set of back bridges followed by a set of front bridges)
  8. Sit-ups - 2 sets of as many reps as you can do
  9. Stretching

2 other days a week:

  1. Warmup
  2. Farmer's Walk - 2-3 sets of 100 yards
  3. Sprints - 10X40 yards, 5X100 yards
  4. Bodyweight Squats - 1 set of as many reps as you can do
  5. Push-ups - 1 set of as many reps as you can do
  6. Stretching
  7.  

Hockey Routine

2-3 days a week:

 

  1. Warmup
  2. Power Cleans - 2-3 progressively heavier warmup sets of 3, 2 sets of 5
  3. Full Squats - 2-3 progressively heavier warmup sets of 4, 2 sets of 8-12
  4. Bench Press - 2-3 progressively heavier warmup sets of 3, 2 sets of 6-8
  5. Split Squats - 2 sets of as many reps as you can do
  6. Reverse Curls - 2 warmup sets of 3, 1 sets of 6-8
  7. Chin-ups - 2 sets of as many reps as you can do
  8. Stretching

2-3 other days a week:

 

  1. Warmup
  2. Sprints - 15-20X40 yards, 10X100 yards
  3. Farmer's Walk - 5X100 yards
  4. Stretching

In addition, don't neglect your hockey and skating skills. You should be on the ice at least 4 days a week.

 

Soccer Routine

2-3 days a week:

 

  1. Warmup
  2. Full Squats - 3 progressively heavier sets of 4, 2 sets of 10-12
  3. Pullover & Press - 2 progressively heavier sets of 3, 2 sets of 6-8
  4. Leg Raises - 2 sets of as many reps as you can do
  5. Wrestler's Bridges - 2 sets
  6. Bodyweight squats interspersed with jump squats - 1 set of as many reps as you can do. Do 20 regular squats followed by 5 jump squats. Continue this cycle as long as you can.
  7. Stretching

2 other days a week:

  1. Warmup
  2. Sprints - 10X40 yards, 10X100 yards
  3. Jump Rope - 10 minutes

Basketball Routine

2-3 times a week:

  1. Warmup - see above
  2. Power Cleans - 2-3 progressively heavier warmup sets of 3, 2 sets of 5
  3. Full Squats - 2-3 progressively heavier warmup sets of 4-5, 2 work sets of 8-12
  4. Standing Press - 2 progressively heavier warmup sets of 3, 2 sets of 5
  5. Bodyweight Squats interspersed with Jump Squats - 2 sets of as many reps as you can. Do 20 regular squats followed by 5 jump squats. Repeat this cycle until you're tired.
  6. Stretching

2 other days a week:

  1. Warmup
  2. Sprints - 10X40 yards, 10X100 yards
  3. Jump Rope - a few minutes for a cool down
  4. Stretching

Don't neglect your basketball skills - a strong body won't compensate for shoddy shooting and ball skills.

 

Discus/Hammer/Shot Put Program

This program was sent in by Dan John, a brilliant lifter and trainer. I left the program in his own words, editing very little.

Day One: (Perhaps Monday)

 

  1. Power Clean and Military Press: One power clean and eight presses. 3 sets of 8 with one minute rest between sets. If there is a single key to the program, it is the one minute rest period. By strictly monitoring the rest period, and obviously keeping track of the weight, one can track progress.
  2. Power Curl: 3 sets of 8 with one minute rest between sets. Using a curl grip, slide the weight to just above the knees and "curl-clean" the bar. Let it come down under control. Again, get all eight reps in, don’t change the weights, and monitor the rest period.
  3. Side Bends: a few sets of 8-10.

Day Two: (a day or so later, perhaps Wednesday)

 

  1. Power Clean and Front Squat: One power clean and eight front squats. Once again, 3 sets of 8 with one minute rest. Stay "tall" in the front squats and keep your elbows high.
  2. Overhead Squats: 3 sets of 8 with one minute rest. Using the wide snatch grip, lock the elbows with the weight overhead and squat down. Athletes who do this exercise well not only develop flexibility, balance and leg strength, but an incredibly strong lower back. Also, this exercise builds what we used to call "Dad strength." Growing up, a lot of us used to lift weights all the time but still could not torque a wrench or open a jar like dad, who never did any lifting. Overhead squats make you very strong.
  3. Finish off with some side bends.

Day Three (perhaps Friday or Saturday)

 

  1. Whip Snatches: 3 sets of 8 with one minute rest. With a wide snatch grip, stand up and hold the bar at crotch level. Dip and snatch the bar over head. Continue for 8 reps. You will be surprised how quickly this exercise can get into your blood. If you want big traps and explosion, this is the king.
  2. Clean grip snatches: 3 sets of 8 with one minute rest. With a clean grip, stand up and dip the bar to your knees. Then, explode up driving the bar, in one basic movement, over head. It is like a clean and press, well, without the clean.

Another day or two a week, we used uphill sprints to train the legs and body. However, one terrible winter in 1996, this was impossible. So, we used something akin to sandbag training. Simply do this two-three times a week: Take your sandbag, shoulder it and drive it overhead. When you can no longer put it overhead, simply shoulder it. But just do one set of this. Of course, the rep scheme is "as many." If you wish to keep track by time or reps, go ahead, but your heart will tell you when to stop.

Try to add weight when you can, but use the third set as your basis for adding weight, not the first. You will discover that the culmination of sets one and two really affect the third set. I hope you consider this program. Be careful of getting too crazy in the weight room. If all you did was Clean and Press, like the lifters in the Sixties, you could get pretty awesome.

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