I'm a 4 sport athlete that juggles this with law, family & franchising so I'm doing something daily. This is meant for competitive athletes but for anybody who's wants to be one or train like one. A lot of us have athletic careers so this is a must especially during the off-season. Consult a physician, get a physical and you must have an overload of nutrition & hydration before doing this and already have 6 months of consistent workout experience with no less than 3 rest days with a strict diet for 6 months. When beginning, do the ones from Monday-Friday. The week starts on Sunday but I start my regimen on Monday. The best method when it comes to sport is being great at multiple times. Different combined movements reduce injury probability and work out velocity, sports IQ and reaction speed. Football-wrestling-basketball-baseball-MMA all correlate. Football & wrestling with explosive strength. Basketball & baseball with quick reaction time. MMA & baseball with upper body power & technique. Basketball-MMA-Baseball with pinpoint accuracy.
Monday - The Basketball Workout
This will take all day so invest in it from sun-up to sun-down. You can take hours of breaks, shower etc because this will take up the whole day. Let's start with a light minute warmup.
- Calf stretches
- Dribble 2 basketballs
- Play a round or 2 of concentration
- 10 no look passes
- 10 half court passes
- 10 bounce passes
- 10 quick passes
- 10 alley oop passes
- 15 driving layups uncontested
- 15 driving layups contested
- 10 floaters uncontested
- 10 floaters contested
- 10 floaters double team
- 25 floaters contested
- 15 floaters uncontested
- 5 floaters double team
- 20 pike pushups
- 20 diamond pushups
- 20 planks
- 5 pushups
- 5 russian twists
- 25 jumping jacks
Ok, that's the warmup. Rest, hydrate and study plays with your trainer. Get a massage gun and some icyhot.
Shooting:
1: 150 total corner 3's
- 50 corner 3's uncontested
- 50 corner 3's contested
- 25 corner 3's moving
- 25 corner 3's pull up
2: 150 total center 3's
- 50 center 3's uncontested
- 50 center 3's contested
- 25 center 3's moving
- 25 center 3's pull up
3: 150 total wing 3's
- 50 wing 3's uncontested
- 50 wing 3's contested
- 25 wing 3's moving
- 25 wing 3's pull up
4: 200 mid range jumpers
- 50 mid range jumpers uncontested
- 50 mid range jumpers contested
- 50 mid range jumpers moving
- 50 mid range jumpers pull up
5: 100 post shots
- 25 post fadeaway
- 25 post hooks
- 25 post shimmy shot
- 25 post stepback jumpers
6: 300 free throws
Aim for at least 225 makes per session
7: 25 half court 3's
- 10 behind the screen half court 3's
- 10 contested half court 3's
- 5 uncontested half court 3's
Ball handling:
- 100 spiders
- 50 figure 8's
- 50 behind the back
- 50 side to side
- 50 between the legs
- 50 iso dribbles
- 35 1 dribbles
- 15 post spins
- 15 top of the key spins
-'15 right wing spins
- 15 left wing spins
Have the goal be at least 50% makes to start off. Use supplements that'll be featured at the end of the blog, use treatments like a Massage Gun, Pedialyte, Biofreeze, Icyhot and get a great diet & get plenty of good rest for tomorrow.
Tuesday - The Slaughterer's Regimen
I call a lot of my personal workouts, "The Slaughter's" because it trains you for warfare on all fronts physically.
Most of these will be "__ x __" meaning reps x sets. First one is lat pull downs of 200 lbs but if you can't do that, do the heaviest weight you can do without injury.
- 10 x 6 lat pull downs (200+ lbs)
Rest
- Bench Press (10 sets)
- 25 diamond pushups and 25 regular pushups
Rest, use any treatment & hydrate
- 20 x 20 ab crunch machine
- 15 x 15 kettlebell squats
- 30 x 2 dumbbell curl
- 15 x 1 barbell curl
- 5 x 2 marriage curl
Rest, use any treatment & hydrate
- 1:25 plank
- Sprinting
Rest & hydrate
- 20 x 20 medicine ball slams
- 10 x 7 hammer strength exercises
- 12 x 8 military press
Hydrate
- 14 x 7 cable crossovers
- 5 x 5 deadlifts
- 6 x 6 leg extensions
- 30 minute on the Stairmaster
Wednesday - The Midwestern Workout
Start off this day with dark leafy greens, beans, herbs, fruit, honey and red meat. Get at least 2 meals in before this one.
- 5 minute jog
- 3 40 yard dashes
Rest
- 10 x 10 jumping jacks
- 7 x 7 box jumps
- 4 x 8 bench press squats (220+ up)
Rest
- 15 minute sauna and shower after
Rest for 30 minutes
- Swim for 2 miles
- 6 x 12 Leg Press
- 3 x 10 Z-Bar Curls
- 15 x 15 calf raises
- 3 x 4 barbell squats
- 10 x 4 Cross Cable Fly Tricep Extensions
- 4 x 4 skullcrushers
- 5 x 6 tricep dips
Thursday - The Tri-Athlete Workout
This will be a cross workout between baseball, football and lumberjacking.
Warm-up:
- 10 x 5 Wise Base, No Stride
Rest
- 10 x 6 The Knee Drill
Hydrate
- 10 x 7 The Screen Drill
Recover
- 10 x 8 Opposite Field Front Toss
Rest
- 7 x 6 Rocket Toss Throw
- 5 x 5 Clock Drill
- 4 x 4 2-Seam Fastball
- 4 x 4 4-Seam Fastball
- 4 x 4 Screwball
- 4 x 4 Slider
- 4 x 4 Cutter
- 4 x 4 Knuckle Curve
- 4 x 4 Forkball
- 4 x 4 Sinker
- 6 x 6 Explosive Weight Transfers
- 5 x 5 Bullet Passes
- 5 x 5 Lob Passes
Hydrate
- 5 x 5 Stop n' Go Passes
- 5 x 5 Deep Post Passes
- 5 x 5 Lateral Passes
Rest and Use Treatment
- 5 x 5 Hail Mary Passes
- 5 x 5 Play Action Passes
Hydrate
- 3 40 yard dashes
Rest for a hour and here's the first workout.
- 20 lunges
- 10 stacked push ups
- 40 side to side chops
- 20 slow climbers
- 10 diamond pushups
- 40 crunches
- 20 squats
- 10 push ups
- 40 russian twists
Friday - The Natural Workout
High Intensity Interval Training, MMA & Calisthenics to end the week is a must.
- 10 minute run
Hydrate
- 15 mile cycle
- 10 x 10 dumbbell woodchoppers
- 5 x 8 kettlebell curls
Rest
- 10 x 2 high knees
Hydrate
- 15 x 3 pull ups
- 15 x 3 pushups
- 15 x 3 dips
Use treatment
- 2 x 5 spinning roundhouse kicks
- 2 x 5 roundhouse kicks
- 2 x 5 tornado kicks
- 2 x 5 oblique kicks
The Weekend Exercises - Light Prep
Not too much, not too little. Just 400 combined reps, a walk and that's it.
- 100 pushups
- 100 pullups
- 100 squats
- 100 dips
- 5 mile walk
Here's supplements you need:
- Testosterone Replacement Therapy
- EPO Blood Doping
- Stem Cell Therapy
- Athletic Greens
- Zinc
- Maca Root
- L-Carnitine
- L-Arginine
- Creatine
- Sea Moss
- Ashwaganda
- Chlorophyll
- CalMax
- Cupping
- Men's Multivitamin
- Vitamin B17
- Milk Thisle
- CBD Oil
- Elderberry
- Earl Grey Tea
- Whiskey (lightly)
- Apple Cider Vinegar Tablets
- Collagen
- Ginger
- Fish Oil
- Cream of Tartar
- DHEA
- Krill Oil