I believe in keeping it simple. The basic exercises, thrown in with a few variations here and there, are the most effective and tough workouts any athlete could wish for. There are six movements that really constitute human bodily movement; the deadlift, the squat, the push, the pull, the twist, and the lunge. Human motion, especially in sport, are all based around those six basic movements. Another critical factor of human motion is the fact that motion is not isolated, meaning that the body moves as a whole. Therefore, my workouts incorporate exercises using those six motions, and rarely focus on exercises that work only one muscle or joint at a time. Of course, I also believe in some staple exercises, especially the bench press and squat. Every one of my workouts also has a variation of the pull-up and push-up, not only because of their push/pull qualities, but also because these exercises recruit a number of stabilizer muscles during the actual movement, giving the athlete a good multi-joint workout.Here is an example of one of my workouts, called the DT Workout. This is suitable for relative beginners, people who have a base in weightlifting but who may not have yet reached that hardcore level. I would do this workout twice a week for four weeks and then move on to a new workout (must prevent the body from adapting to one particular workout in order to consistently see gains); the athlete should feel gains in strength, and towards the end of the four weeks, should have increased the weight used for those exercises requiring weights.
The athlete should rest 35-45 seconds in between each set, and repeat the entire circuit once, going through the complete circuit for a total of two times.
Day 1
5 pull-ups
15 push-ups
8 squats while holding a dumbbell overhead
5 floor wipers
10 dips
8 good mornings
10 wood chops with a medicine ball to each side
10 lat pull downs
10 deadlifts
Day 2
5 pull-ups
10 burpees
10 lunges w/twist (use either a weight or a medicine ball, lunge down, making sure the knee does not move past the front of the toes, and twist the upper body towards the knee that is pointed in front of the body)
10 upright rows (use dumbbells or a barbell)
10 squats (with barbell)
10 bench press
10 scoops (on a bench; lay down as if you are going to do reverse crunches,bring your legs up straight like a leg raise, bring your knees towards your chest, then back down to the original position; this sequence is one scoop)
10 calf raises
15 push-ups
Here’s a demonstration of floor wipers from Josh Hillis, whose blog I really enjoy reading.
Enjoy. Have a great workout today.
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