Skyrocket Your Sports Performance With This 3-Week Workout Plan

Want to hit harder, cut quicker, jump higher, race faster and run longer? This intense workout plan will transform you from athlete to ath-elite.

I'm 5'5, I have asthma, and I… am an athlete.

Put me in the game and I'll flat-back receivers, pick pockets on the dribble, reject rocket shots in goal, pass people on the run, serve aces, win face-offs, and spike volleyballs in the faces over the net.

How does the short, scrappy guy with a puffer do the above? I train. I train specifically for maximum sports performance. It's not about gender or genetics; it's about conditioning. If you want to hit harder, cut quicker, jump higher, race faster and run longer, then I've got the program for you.

Fire Up Your Four Cores

It's designed to improve the key areas required for holistic and consistent performance: speed, agility, strength, and endurance. I call these areas the Four Cores. The goal of this program is to turn you into an ath-elite. By training the Four Cores, you can perform quickly, powerfully, and continuously.

In this program, you'll perform a variety of workouts using multiple training techniques to promote total body performance. As such, the program is dynamic enough to help you train for any sport. This is physical training, not skills training, so it's not sport-specific.

Eyes on the prize — a body that functions as well as it looks. And it'll look damn good.

Twisted Techniques

To train the Four Cores and ensure maximum response, you'll utilize the following training combinations:

  • High AND Low Reps
  • High Intensity AND Low Intensity Training
  • Heavy AND Light Weight
  • Individual AND Compound Muscle Movement
  • Explosiveness AND Endurance Training

Think of each combo as a spectrum - training both sides of each spectrum produces a body that can fulfill the requirements of multiple sport environments.

Before I take a puff off the ol' inhaler and we get to work, remember to follow these ground rules:

  1. Don't talk about fight club (duh).
  2. Always increase weight between sets and try to reach failure on the last 1-2 reps of every set.
  3. Do dynamic stretches and light warm-ups before training to prevent injury.
  4. Focus on proper technique for every exercise.
  5. Eat healthy - this means lean protein, complex carbs, and plenty of vegetables.
  6. Drink up - water, and plenty of it.
  7. No cheating! This is a full 3-week workout cycle, and every exercise has a purpose.
  8. Write everything down. Stats, weights, reps: record it all and then try to crush those numbers.
  9. Use codenames:
  • Week 1 - "CHEETAH"
  • Week 2 - "KOMODO DRAGON"
  • Week 3 - "HERCULES BEETLE"

We warned you about talking about fight club.

Animal Instinct

Based on the names, it's easy to see that each week is its own beast - the exercises are different and so is the primary focus per week. However, all 3 weeks include:

  • Dynamic stretching and warm-up for flexibility and injury prevention
  • Complete body circuits for speed and agility
  • Swimming, cycling, and running for cardiovascular and muscular endurance
  • Full-body weight training for power and explosiveness

If you're short on time and a game is afoot, you can definitely benefit from performing one 3-week routine. However, if you're looking for maximum off-season performance improvement, I'd recommend completing the 3-week routine 4 times to make a mind-blowing 12-week workout.

Your newly fit body will work as well in the water as it does on land.

Puff, puff, pass: let's hit the gym!



The cheetah is one quick kitty. As the fastest land mammal, it's been clocked at over 70mph. It has responsive muscles trained to bring down prey fast, and we're shooting to steal some of that sweet speed.

Your weight training this week will consist of lighter weight combined with fast, controlled repetitions. If you want to perform fast, you have to train fast. For each resistance exercise, perform the concentric (positive) portion of the rep with explosive, controlled speed, and then slowly perform the eccentric (negative) move to keep the muscle tense for at least 2 seconds.

In addition, you have agility drills this week to work complete body quickness. You've also got running and swimming for cardiovascular endurance.

Day 1 - Upper Body

Hand Agility Circuit: 2 sets of 10 yards, each exercise

  • Front-Front, Back-Back Lateral Crawl:

    Move sideways while facing a line on all-fours, planting your hands in front of the line, then behind the line, in an alternating fashion.

    Only one hand should move at a time - the pattern should be FRONT-FRONT-BACK-BACK - while moving your body down the line.

  • Bear Crawls:

    Move as fast as you can on all fours.

    Keep your legs wide and your hands close together.

  • Ickey Shuffle with Hands:

    Straddle a line or rope on all fours.

    Use a wide leg stance and do the ickey shuffle drill with your hands.

    The pattern should be Left IN/Right IN/Left OUT, followed by Right IN/Left IN/Right OUT. Repeat. Move forward while doing this for 10 yards.


Check out this great hand agility video to get a visual feel for how these agility drills work!

Upper Body:


Day 2 - Core and Lower Body

Ladder Circuit: 3 sets of each drill

  • Sprint and Backpedal Ladders:

    Perform the ladder exercise while facing the same direction the entire time. Sprint to the line, plant your feet, then backpedal to the baseline.

    Proceed to the next line, sprinting forward again.

    Continue until ladder is finished.

  • Sprint Ladders:

    Sprint to the first line. Plant your right foot on the line and touch the line with your right hand. Turn and sprint back to the baseline. Plant your left foot and touch your left hand to the baseline.

    Continue to each successive line, sprinting back and forth.

    Continue until ladder is finished.

The X Drill: Perform 3x with 30-60 sec rest between drills

  • X Drill: Place markers at the corners of a 10, 15, or 20 yard square. The larger your square, the longer your drill.

Lower Body:


Day 3 - Lower Body

Foot Agility Circuit: 2 set of 20 yards, each exercise

Line Circuit: 3 sets of 60 sec each

    Perform this exercise on a straight line, whether on a basketball court, ladder, sidewalk, or over a rope in the gym. Any line will do!
  • Front-Front, Back-Back Toe Drill:

    Pump your arms and run in place, stepping twice in front of the line, then twice behind the line.

    (You will basically run back-and-forth over the line, facing forward the entire time.)

  • Double-Leg Front and Back Line Jumps:

    Jump in front of a line, then behind, with your feet together.

  • Double Leg Side-to-Side Line Jumps:

    Look down the line. Jump to the left side, then over to the right side, with your feet together.

Lower Body:


Day 4 - Full Body

Full Body:

Dumbbell Box Jumps Circuit:

  • Box Jumps:

    Small Box: 3 sets of 20 reps
    Medium Box: 3 sets of 15 reps
    Big Box: 3 sets of 10 reps


Day 5 - Swimming

Swimming Drills:


Day 6 - Endurance Cardio

Cardio:

Day 7 - Rest Day


The devastating Komodo dragon [shiver] - one of the most versatile beasts around. These lizards can run, climb, and swim like Olympic death-machines. Komodo dragons are big and strong, but also fast and agile. That's this week's theme - versatility and diversity.

You'll be doing low reps and high reps in your weight training to encourage complete strength performance. Your running will require different intensities for complete cardiovascular performance, while swimming will work the body in multiple ways. You've also got plenty of agility training to take you from draggin' to DRAGON.

Day 1 - Lower Body

Foot Agility Circuit: 2 set of 20 yards, each exercise

Line Circuit: 3 sets of 60 sec each

    Perform this exercise on a straight line, whether on a basketball court, ladder, sidewalk, or over a rope in the gym. Any line will do!
  • Front-Front, Back-Back Toe Drill:

    Pump your arms and run in place, stepping twice in front of the line, then twice behind the line.

    (You will basically run back-and-forth over the line, facing forward the entire time.)

  • Double-Leg Front and Back Line Jumps:

    Jump in front of a line, then behind, with your feet together.

  • Double Leg Side-to-Side Line Jumps:

    Look down the line. Jump to the left side, then over to the right side, with your feet together.

Lower Body:


Day 2 - Middle Body

Ladder Circuit: 3 sets of each drill

  • Sprint and Backpedal Ladders:

    Perform the ladder exercise while facing the same direction the entire time. Sprint to the line, plant your feet, then backpedal to the baseline.

    Proceed to the next line, sprinting forward again.

    Continue until ladder is finished.

  • Sprint Ladders:

    Sprint to the first line. Plant your right foot on the line and touch the line with your right hand. Turn and sprint back to the baseline. Plant your left foot and touch your left hand to the baseline.

    Continue to each successive line, sprinting back and forth.

    Continue until ladder is finished.

The X Drill: Perform 3x with 30-60 sec rest between drills

  • X Drill: Place markers at the corners of a 10, 15, or 20 yard square. The larger your square, the longer your drill.

Middle Body:


Day 3 - Upper Body

Hand Agility Circuit: 2 sets of 10 yards, each exercise

  • Front-Front, Back-Back Lateral Crawl:

    Move sideways while facing a line on all-fours, planting your hands in front of the line, then behind the line, in an alternating fashion.

    Only one hand should move at a time - the pattern should be FRONT-FRONT-BACK-BACK - while moving your body down the line.

  • Bear Crawls:

    Move as fast as you can on all fours.

    Keep your legs wide and your hands close together.

  • Ickey Shuffle with Hands:

    Straddle a line or rope on all fours.

    Use a wide leg stance and do the ickey shuffle drill with your hands.

    The pattern should be Left IN/Right IN/Left OUT, followed by Right IN/Left IN/Right OUT. Repeat. Move forward while doing this for 10 yards.

Upper Body:


Day 4 - Full Body

Full Body:

Dumbbell Box Jumps Circuit:

  • Box Jumps:

    Small Box: 4 sets of 25, 20, 15, 10 reps
    Medium Box: 4 sets of 25, 20, 15, 10 reps
    Big Box: 4 sets of 25, 20, 15, 10 reps



Day 5 - Swimming

Swimming Drills:


Day 6 - Endurance Cardio

  • Slow jog for warm-up: 1 mile

30-60-90 drill:

  • Slow jog with heels off the ground for 30 seconds
  • Sprint for 30 seconds
  • Slow jog with heels off the ground for 30 seconds
  • Sprint for 60 seconds
  • Slow jog with heels off the ground for 30 seconds
  • Sprint for 90 seconds
  • Slow jog with heels off the ground for 30 seconds
  • Sprint for 60 seconds
  • Slow jog with heels off the ground for 30 seconds
  • Sprint for 30 seconds
  • Slow jog with heels off the ground for 30 seconds

50 yard Gasser circuits:

  • 1 Gasser = running 50 yards and back 3 times (300 total yards)
  • 1 Gasser circuit = performing 3 gassers with 30 seconds rest between gassers
  • 1st gasser run lightly (75% of full-speed)
  • 2nd gasser full sprint
  • 3rd gasser try to beat the 2nd gasser's time

30-60-90 drill:

  • Slow jog with heels off the ground for 30 seconds
  • Sprint for 30 seconds
  • Slow jog with heels off the ground for 30 seconds
  • Sprint for 60 seconds
  • Slow jog with heels off the ground for 30 seconds
  • Sprint for 90 seconds
  • Slow jog with heels off the ground for 30 seconds
  • Sprint for 60 seconds
  • Slow jog with heels off the ground for 30 seconds
  • Sprint for 30 seconds
  • Slow jog with heels off the ground for 30 seconds
  • Slow jog for cool down: 1 mile

Day 7 - Rest Day


"A flippin' beetle, are you serious?" Yes, I am. Deadly. Pound-for-pound, this little beetle is the strongest beast around, able to lift 850 times its bodyweight.

This week, we're lifting big, mean, and ugly: low reps and heavy weight. Remember, this also means crucial attention to form, and I definitely suggest lifting with a partner. Of course, you've still got plenty of endurance running, swimming, and agility training to back up your resistance work.

Pushing yourself beyond what you normally think you can do. Keep a positive mindset and you'll surprise yourself.

Day 1 - Middle Body

Ladder Circuit: 3 sets of each drill

  • Sprint and Backpedal Ladders:

    Perform the ladder exercise while facing the same direction the entire time. Sprint to the line, plant your feet, then backpedal to the baseline.

    Proceed to the next line, sprinting forward again.

    Continue until ladder is finished.

  • Sprint Ladders:

    Sprint to the first line. Plant your right foot on the line and touch the line with your right hand. Turn and sprint back to the baseline. Plant your left foot and touch your left hand to the baseline.

    Continue to each successive line, sprinting back and forth.

    Continue until ladder is finished.

The X Drill: Perform 3x with 30-60 sec rest between drills

  • X Drill: Place markers at the corners of a 10, 15, or 20 yard square. The larger your square, the longer your drill.

Middle Body:

Day 2 - Upper Body

Hand Agility Circuit: 2 sets of 10 yards, each exercise

  • Front-Front, Back-Back Lateral Crawl:

    Move sideways while facing a line on all-fours, planting your hands in front of the line, then behind the line, in an alternating fashion.

    Only one hand should move at a time - the pattern should be FRONT-FRONT-BACK-BACK - while moving your body down the line.

  • Bear Crawls:

    Move as fast as you can on all fours.

    Keep your legs wide and your hands close together.

  • Ickey Shuffle with Hands:

    Straddle a line or rope on all fours.

    Use a wide leg stance and do the ickey shuffle drill with your hands.

    The pattern should be Left IN/Right IN/Left OUT, followed by Right IN/Left IN/Right OUT. Repeat. Move forward while doing this for 10 yards.

Upper Body:

Day 3 - Lower Body

Foot Agility Circuit: 2 set of 20 yards, each exercise

Line Circuit: 3 sets of 60 sec each

    Perform this exercise on a straight line, whether on a basketball court, ladder, sidewalk, or over a rope in the gym. Any line will do!
  • Front-Front, Back-Back Toe Drill:

    Pump your arms and run in place, stepping twice in front of the line, then twice behind the line.

    (You will basically run back-and-forth over the line, facing forward the entire time.)

  • Double-Leg Front and Back Line Jumps:

    Jump in front of a line, then behind, with your feet together.

  • Double Leg Side-to-Side Line Jumps:

    Look down the line. Jump to the left side, then over to the right side, with your feet together.

Lower Body:

Day 4 - Full Body

Full Body:

Dumbbell Box Jumps Circuit:

  • Box Jumps:

    Small Box: 4 sets of 10 reps
    Medium Box: 4 sets of 8 reps
    Big Box: 4 sets of 6 reps

Day 5 - Swimming

Swimming Drills:

Day 6 - Endurance Cardio

Cardio:

Day 7 - Rest Day

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