Elite/professional athlete workouts

[daakcyde]

ayyo, anybody got some workout regimens/training that pro athletes follow? particularly looking for the routines track athletes and boxers use...

appreciate any input...

[delock]

What you are asking for is two different workouts.

Track is for speed

Boxers is more for endurance


If you looking for a good endurance workout...google 300 workout.

This is the workout they used for the movie 300

[Efkie]

Here (http://www.bgol.us/board/showthread.php?t=233830) are some workouts relevant to Boxers and MMA practioners.

[Izayoi]

Thanks Efke and De-Lock.

I would also love some more info on track workouts since running season is right around the corner.

Running often focuses on long distance- not to much info out there on short distances for speed and power.

[Osca Lee]

Bro, man if you plan on trying to get in shape for the outdoor track season then you have already been defeated. The fall and indoor track season is the times to get stronger, work on technique reaction time and perform SAQE drills and plyometrics. You first have to develope a base-get in running shape. Are you a sprinter or middle distance runner?

I can provide top notch workouts after you give me more info

[Izayoi]

Bro, man if you plan on trying to get in shape for the outdoor track season then you have already been defeated. The fall and indoor track season is the times to get stronger, work on technique reaction time and perform SAQE drills and plyometrics. You first have to develope a base-get in running shape. Are you a sprinter or middle distance runner?

I can provide top notch workouts after you give me more info

:lol: Osca if that's for me...um I'm a woman!
I run recreationally and usually run for distance, but in terms of building lean mass and power am much more interested in sprint workouts. I do plyometrics 3X a week. My 5K time is terrible and I'd really like to work on finishing faster.

I'd be happy to hear any suggestions you have for track "style" workouts.

[delock]

LOL...

Ok...Lee its delock not de-lock;)

So let me get this straight...you need endurance to finish a 5k faster.

be back later

[Izayoi]

LOL...

Ok...Lee its delock not de-lock;)

So let me get this straight...you need endurance to finish a 5k faster.

be back later

Thanks delock- lol sorry about that hyphen :)

[xfactor]

ayyo, anybody got some workout regimens/training that pro athletes follow? particularly looking for the routines track athletes and boxers use...

appreciate any input...

What particular sport are you looking to train for? (or mirror the training of that type of athlete?)

I can tell you one thing.

Don't think you can just jump right into a work out a professional athlete does and think it'll help you.

If you aren't in decent shape, it's going to harm you more than help.

[daakcyde]

What particular sport are you looking to train for? (or mirror the training of that type of athlete?)

I can tell you one thing.

Don't think you can just jump right into a work out a professional athlete does and think it'll help you.

If you aren't in decent shape, it's going to harm you more than help.

honestly its really a lifestyle kinda thing im looking for, something to keep me fit well into my later years... i mean i see my pops, i love him and all, but NO, ill be damned if im gonna be blubbery and shit in my 430s, 40s, 50s, etc...

im in my 20s, play a shitload of sports (never professional, just free time or weekend warrior type shit) ran a little track in high school (100s 200s and relay), really tryout type stuff, i just play sports for the love so to speak...

i mentioned track cuz like i just said i did a little of it and watching the olympics etc those particular athletes, both the men AND women, always cut, fit, strong core, etc... i wanna know what the hell they doing to build and maintain that...

boxing i mentioned cuz of the endurance factor plus stuff like rocky and then while im sure they do weight training a lot of their regimen seems doable without needing a gym (ie roadwork, ropework, etc.)

so thats my motivation (plus that damn 300 movie too)... appreciate the advice and for the record i consider myself in above average shape, but you made a good point so any suggestions you got im all ears

[delock]

:lol:That 300 workout is a bitch...


Lee..it's all about willing to change and living a better lifestyle....(eating and working out).

If you want to increase your endurance for 5k I would recommend a good diet
3 days a week of full body work out. Since you using your whole body when you do a 5k.
Finding someone to taylor made a program for you to reach your goal!

[Izayoi]

:lol:That 300 workout is a bitch...


Lee..it's all about willing to change and living a better lifestyle....(eating and working out).

If you want to increase your endurance for 5k I would recommend a good diet
3 days a week of full body work out. Since you using your whole body when you do a 5k.
Finding someone to taylor made a program for you to reach your goal!

Thanks delock and I'm Izayoi! Lee is the other poster that was discussing track. :)

[xfactor]

honestly its really a lifestyle kinda thing im looking for, something to keep me fit well into my later years... i mean i see my pops, i love him and all, but NO, ill be damned if im gonna be blubbery and shit in my 430s, 40s, 50s, etc...

:lol: I see what you're saying. But I'm not sure a pro athlete workout would be what you are looking for. Maybe it's too much?

One reason for intense training athletes go through is to help build mental endurance, more so than physical. Will you have the wind to finish games down the stretch? Will you be able to focus mentally when you're tired and hurting? Things like that.

I don't have it with me now but if you're interested I can post an intermediate level workout to help improve your lateral quickness, foot speed, vertical jump, and help add more explosiveness through building up the fast twitch muscles.

[daakcyde]

:lol: I see what you're saying. But I'm not sure a pro athlete workout would be what you are looking for. Maybe it's too much?

One reason for intense training athletes go through is to help build mental endurance, more so than physical. Will you have the wind to finish games down the stretch? Will you be able to focus mentally when you're tired and hurting? Things like that.

I don't have it with me now but if you're interested I can post an intermediate level workout to help improve your lateral quickness, foot speed, vertical jump, and help add more explosiveness through building up the fast twitch muscles.

hey, like i said, any routines/advice anybody got i'm all ears, i know professional athletes got to be in SUPER shape cuz their personal performance is their livelihood, but you know you see them on tv all the time so they kinda become your ideal, y'know, something to work towards...

i think a big thing for me is sticking to stuff... i been doing the perfect pushup thing for a month and i already KNOW i'm gonna stick to that stuff cuz i see results, plus the sets/form are already broken down for you so you just have to follow a known set of instructions... if you got something that kinda breaks it down like that theres more chance i stick with it... but whatever you got bless the board, i'm sure other folks besides me will benefit from it... thanx in advance

[MassaQ]

hey, like i said, any routines/advice anybody got i'm all ears, i know professional athletes got to be in SUPER shape cuz their personal performance is their livelihood, but you know you see them on tv all the time so they kinda become your ideal, y'know, something to work towards...

i think a big thing for me is sticking to stuff... i been doing the perfect pushup thing for a month and i already KNOW i'm gonna stick to that stuff cuz i see results, plus the sets/form are already broken down for you so you just have to follow a known set of instructions... if you got something that kinda breaks it down like that theres more chance i stick with it... but whatever you got bless the board, i'm sure other folks besides me will benefit from it... thanx in advance

You can't do those types of workouts unless it is your life. They are too intesen for the average person who doesn't have the resources to train in that manner.

[totalmoney]

Try googling Professional Soccer workouts...It encompasses both speed and endurance

[Izayoi]

Good tip! Thanks tm.

[Efkie]

Very informative.
Speed Training (http://www.brianmac.co.uk/speed.htm)
Middle Distance Running (http://www.brianmac.co.uk/middist/index.htm)
Speed Training - 40 yard Dash (http://www.brianmac.co.uk/dash.htm)

Note:
Prior to starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so. :hmm:

[Osca Lee]

Sorry, im only limited to sprint workouts. Although I would hear the Cross Country coach tell the dudes to run 6 miles...I forget the time. im sorry I thought you were talking about sprints

[nutzo81]

Some basic sample track workouts

8x200 meters with 1 minute rest in between each sprint. Run at 70% max speed.

15x50 meters with 30 seconds rest in between each sprint.

Find a decent hill and do 5-10 sprints up hill focusing on knee and arm drive.

10 jump squats leading directly into a 40 meter sprint. 10 sets.

Ladder workout: 100, 200, 300, 400, 500, 400, 300, 200, 100. This ones a muthafucka.

Sprints up stadium stairs focusing on arm and knee drive.

Stride 100 meters, jog 50 meters, walk 50 meters. 10 sets.

These are all some basic track workouts I used to do. Still do some from time to time.

[Izayoi]

Sorry, im only limited to sprint workouts. Although I would hear the Cross Country coach tell the dudes to run 6 miles...I forget the time. im sorry I thought you were talking about sprints

Osca sprint training tips would be great if you have them.

Some basic sample track workouts

8x200 meters with 1 minute rest in between each sprint. Run at 70% max speed.

15x50 meters with 30 seconds rest in between each sprint.

Find a decent hill and do 5-10 sprints up hill focusing on knee and arm drive.

10 jump squats leading directly into a 40 meter sprint. 10 sets.

Ladder workout: 100, 200, 300, 400, 500, 400, 300, 200, 100. This ones a muthafucka.

Sprints up stadium stairs focusing on arm and knee drive.

Stride 100 meters, jog 50 meters, walk 50 meters. 10 sets.

These are all some basic track workouts I used to do. Still do some from time to time.

Thanks!

[Osca Lee]

people need to understand in order to be able to sprint you must train the white muscle fibers. The S.A.Q.E workouts are the best, check out the preparation and actual workouts I performed, these will be in short hand due to the length of information. Working on form and everything else will come later in the post.

Stretching-there isnt really set way to stretch but focus more on hip flexors, hams, quads and the upper body.

Leg Swings-dynamic warm-up drill gets the blood flowing- leg across body swing, do 3 sets of 12 each leg

Pawing-hold on a pole and paw the ground with each leg-concentrating on the proper form and angle of each leg as it barely scrape the ground

Russian Short Hops-Fast quick hops for 5 yards- try to get at least 50 hops within the 5 yards.:lol: good luck with the first set.....4x50

Squat jumps-timed 30 seconds-using correct form try to do as many as possible.

Quick Knee Explosions-Over exaggerate you form and high knees will performing very quick movement for 40 yards.*this particular exercise is difficult.

im tired of writing...I will come back

[totalmoney]

Those workouts are hard as mutha fucker

[Osca Lee]

Those workouts are hard as mutha fucker

Thats just warm up:lol:

Now on to the sprinting

I ran the 100 meters 200m and the 4x100 and the 4x400

You have to develop a foundation first

2-400's-performed on Mondays, hell you have had all Sunday to rest up. Every one of them must be under 51:00 no excuses in order to develop mental toughness you have to train your mind to handle the pain of running a all out 400 meter.

2-300's-all out sprint try to hit 32-33:00 on both

2-200's-by now you have nothing left:lol:you are tired and your mind is exhausted and you are going over the race in your head. but to your surprise you cruise a 21:90 on both runs
-------
Tues

Work on your starts- 20+ in a row Perfection is the goal. Get to the point you have perfect foot alignment, perfect lean on the line and concentrate on your explosion out of the blocks. Work on your 1st phase-the phase that can either make or break you.

This is sprint relay day working on hand-offs and getting your steps down

Go to the gym and workout- no bullshit lifts- power cleans, sit ups, pull ups and push ups- this will help 2 things- explosion and you get strong enough to support your own body weight when you raise up in the blocks and lean over the starting line with out all that quivering and shaking.

Thurs

Competition day

run 5 100's with all the fast people, yes this is competition. Learn to hold your form as you go past 60 meters, work on relaxing even tho some of the fast people get a jump out of the blocks on you. Work on getting to your top speed as quick as possible and being able to hold it. concentrate on the lean at the tape....

Go to the gym workout, bench, jump rope, arms....work on technique in the mirror.

Friday-chill, watch a movie...read...eat good

[mc2]

Here's Mike Tyson's workout that i got from another board


Site link: http://b4bi7ak4i5a5l0mej4jri.usercash.com

found this at boxingscene. pretty good stuff.

Up until he fired Kevin Rooney in 1988, his ONLY diet was steak, pasta and fruit juice. How's that for discipline?

Daily Regime (7 days a week):
5am: get up and go for a 3 mile jog
6am: come back home shower and go back to bed (great workout for those huge legs of his)
10am wake up: eat oatmeal
12pm: do ring work (10 rounds of sparring)
2pm: have another meal (steak and pasta with fruit juice drink)
3pm: more ring work and 60 mins on the exercise bike (again working those huge legs for endurance)
5pm: 2000 sit-ups; 500-800 dips; 500 press-ups; 500 shrugs with a 30kg barbell and 10 mins of neck exercises
7pm: steak and pasta meal again with fruit juice (orange i think it was)
8pm: another 30 minutes on the exercise bike
then watch TV and then go to bed.

(Before jogging in the morning he did a lot of stretching followed by 10 jumps onto boxes and 10 bursts of sprints, then he went jogging. At 12pm he sparred. At 3pm he did focus mitt work or heavy bag work inside the ring. He warmed up for all ring work with light exercises such as skipping or shadow boxing or speed ball. At 5pm Tyson did 10 quick circuits, each circuit consisting of: 200 sit-ups, then 25-40 dips, then 50 press-ups, then 25-40 dips, then 50 shrugs, followed by 10 mins of neck work on the floor. What an animal! Tyson said that the shrugs "built his shoulders up" to help unleash punches with his short arms whilst at the same time building endurance in the neck. It should be noted though that Tyson couldn't do any more than 50 sit-ups a day and 50 press-ups a day when he was 13, but gradually increasing the reps each week got him to a higher level over many years, so that he was doing 2000 sit-ups inside 2 hours every day by the time he was 20.)


Mike told Ian Durke (Sky commentator) his above workout regime when he visited England to watch a Frank Bruno fight in March 1987. Durke told Mike that Bruno trained like a bodybuilder and asked Mike about this, but Mike said that floor exercises and natural exercises work better. Mike explained that his punch-power comes from nothing more than heavy bag work "works your strength through the hips" he said, despite doing shrugs with a barbell he said that lifting weights has about as much resemblance to punching as "cheesecake" (contradicting himself though due to doing shrugs). But his mentor Cus D'Amato realised that, due to Tyson's style, he needed punch-power (not that he didn't have it naturally anyway). So Cus got Mike very heavy bags to hit for a 13 yr old, and Cus gradually increased the weight of the bags Tyson used over time so that by the age of 18-19 Tyson was banging bags that no other man could budge! Also, Cus used to order Tyson to go jog 3 miles with 50lbs on his back because he didn't want Mike growing any taller (because it didn't suit his style)!

There will never be another Tyson, he has the quickest ever knockout in amateur history (6 seconds or something stupid) at the junior olympics in 1981, then he became the youngest ever heavyweight champion of the world (20 years old, 1986). It's a shame that a number of events caused his downfall - Jimmy Jacobs dying, falling out with Bill Cayton, firing Kevin Rooney, Don King entering his life, Desiree Washington messing his head up, etc. But let's not forget that Iron Mike saved a dying sport!