Athlete Training: Train Yourself into an Athlete


Conditioning and Strengthening your Body like an Athlete

Athletes train hard during their off-season and in training. Workouts are also scheduled during the season to maintain their stamina and strength. These workouts are supervised given their high-impact intensity. It is ideal to work with a trainer that is experienced with professional athlete training programs. Some athletes break down workouts to specific areas of the body on different days of the week. This prevents injuries, muscle strains and too much repetition that leads to plateaus in progress.

Run Athletic Field Stairs

Athletic field stairs are often close together. The incline of the stadium seating increases the impact of the exercise. This helps with increasing performance with fast feet and coordination. While running up and down the stairs, it is ideal to crisscross through the seats at different levels.

Stair running is great for an early morning workout. Stretching before completing this conditioning exercise is ideal to prevent muscle tears, leg cramps, and other injuries.

Sprinting Drills

Sprinting drills work the legs and mind at the same time. It takes quick thinking to keep the feet moving fast and in patterns when those are included. Sprinting drills are used to increase performance and agility. Athletes have to be quick on their feet and must be able to change directions in a split second.

Many trainers use tires, cones, and ropes in their sprinting drills. This builds endurance while increasing the heart rate for a high-impact cardio exercise. This type of combination exercise is ideal to include in a daily training regimen.

Weight Training


Start with testing your limits. Use a spotter and trained professional to assist in this process. It is best to start with half of your body weight. Complete five reps and then rest for one minute. Increase the weight slightly until you reach your body weight.

At the beginning of training, it is best to work your way up to heavy weights. Starting off too heavy is dangerous and leads many suffering injuries that can damper their start to a season.

Increase Intensity

After about 3 weeks of training, it is ideal to begin increasing the intensity level of the workout. The ideal ways to increase the intensity of the training sessions, working up to the start of a season, are to combine cardio, conditioning and weight training.

Include circuits of:

  • Bench pressing
  • Weighted squats
  • Weighted sprint drills
  • Jumping rope
  • Burpees
  • Crunches
  • Core planks
  • Upper body strengthening exercises

This raises the heart rate of the athlete and works the entire body in different increments. Refrain from repeating sets of these exercises back-to-back. Keeping the body guessing as to what comes next is ideal for the best results in terms of toning the body while increasing stamina, performance and total body strength.

Heavy Weight Training

Heavy weight training is important for athletes but also needs to be done with care. Heavy weight training is pressing weights that exceed your body weight. A spotter or trainer should always be present. Start with your body weight first and complete two pushes, and increase in increments to your maximum press weight.


Training like an athlete requires dedication and a strict program. When in training, you also have to eat a balanced diet and hydrate your body. An athlete’s diet consists of protein, fresh vegetables, whole grains and fresh fruits. Hydration is crucial as it can leave muscles in a poor state where injury is more prevalent. Train smart and know your limits. Work up to heavy weight and high-intensity training levels gradually. This produces better results and evenly tones, strengthens and conditions the body for the best performance during athletic events, marathons, and weight loss efforts.