Professional fitness trainer Greg Howard has designed a proven training program aimed at conditioning athletes to be above game shape. “Fourth quarter” athletes control the tempo of the game and the game doesn’t control them. Come crunch time, they’re a step ahead of the competition and still playing at the top of their game.
In this week’s player development feature, Howard heads to the weight room to reveal several key weight training exercises to build strength and endurance. By supersetting workouts, athletes can really build their explosiveness and get in some great cardio as well.
Squats & Box Jumps
In our weight training series this week, we’re working specifically on supersetting our reps. In other words, go from one exercise directly to another and continue on with your workout.
Let’s start out with squats. While some trainers prefer three sets, aim for four. Start with 15 straight squats. Keep your head up and maintain good form. Don’t bend the back.
After racking that squat weight, you will move right into 15 reps with box jumps. With this exercise, you’ll be jumping up and down from a stool or chair. Maintain good form and make it easy coming off and on. Explode up and get to the top of the platform.
When finished, take a few deep breaths and go right back into your second round of squats. Drop it down to 10 reps this time. This is where your legs begin to feel fatigued and you need to push through. Now with the new round of box jumps, you will really feel fatigued. You must work hard at it. Go for 10 reps here. You can then finish with 8 and 5 reps before moving on.
When combined, you’re getting a 100 percent leg workout, increasing your explosiveness, and getting in a cardio workout by supersetting them together. These workouts really improve that first explosive step.
Shoulder Press & Dumbbell Front Press
For the shoulder press and dumbbell front press combined, we like to go four sets total. Start with 10 shoulder press reps and then move into 20 dumbbell front presses. On the should press, make sure the bar gets no lower than the chin. Work on developing the front deltoids. Keep a strong back and your core tight.
Next, go right into a stationary front press. One arm at a time, press the dumbbells high into the air. When finished with your set, go right back into the shoulder press after a 5-10 second breather. Aim for another 10 reps on the second time. Shoot for 20-25 seconds of rest and be sure to keep up your breathing techniques learned from our first outdoor exercise feature.
The previous clips can be seen on Championship Productions’ DVD “Training the Fourth Quarter Athlete” with Greg Howard. To check out additional training and performance enhancement videos, click here.