Basic Weight Training Template for Sports Conditioning

Basic Weight Training Template

Gym

Provides framework for basic weight training workout during general conditioning period. Chose one movement for each major movement pattern.

  • Leg Push
  • Hip Extension or Knee Flexion
  • Arm Pull
  • Arm Push
    • Chest
      • Bench Press, Chest Press, Chest Dip
  • Overhead Push or Shoulder Abduction
    • Shoulders
      • Push (Front Delt): Military Press, Shoulder Press
      • Pull (Side Delt): Upright Row, Lateral Raise, Y-Raise
    • May not be needed if Olympic-style weight training movements are introduced
  • Hip and Spinal Flexion
    • Abdominals
      • First month consider Crunch, particularly if abdominals may not be well conditioned
      • Thereafter, choose basic exercise such as Sit-ups, Leg/Hip Raises, Jack-knife Sit-up, V-up

Supplemental Lifts and Prehab Exercises

Include specific auxiliary exercises recommended for particular sports (including prehab exercises) which have not already addressed directly in basic weight training program

Olympic-style Weightlifts

If beneficial to chosen sport, Olympic-style Weightlifting can be introduced after the general condition phase.

  • Adequate foundation training should be performed before these more advanced lifts are introduced.
    • Consider teens (with >2 years of training) and adults (with >1 year of training)
  • Implement step-wise approach
    • Following months or subsequent seasons, other Olympic-style weightlifts can finally be introduced
      • Each month choose variations of the Olympic-style lift
      • Power Clean, Clean, Hang Clean, Power Snatch, Snatch, Hang Snatch, Power Clean & Jerk, Clean & Jerk
  • Some sports that do not require Olympic-style weightlifting

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