Best 5 Full Body Strength Exercises for Advanced Athletes

As an advanced athlete, you're likely familiar with the challenge of maintaining peak performance while also pushing your limits. The right full-body strength exercises can help you break through plateaus, enhance your overall power, and prevent injuries. However, finding effective workouts that fit into a busy schedule can be daunting. This guide presents five advanced full-body strength exercises designed specifically for athletes like you.

Quick Stats Box:

• Total Time: 30-35 minutes (including warm-up and cool-down)
• Equipment Needed: Barbell, kettlebell, or dumbbells (optional for added resistance)
• Difficulty Level: Advanced
• Calories Burned: Approximately 250-350 calories depending on intensity

Warm-Up (5 Minutes)

1. Arm Circles - 30 seconds forward, 30 seconds backward
2. Leg Swings - 30 seconds each leg
3. Hip Openers - 1 minute, alternating legs
4. Bodyweight Squats - 1 minute, controlled tempo
5. Dynamic Lunges - 1 minute, alternating legs

Advanced Full Body Strength Exercises

1. Barbell Deadlift

• Reps: 8-10 reps
• Sets: 4 sets
• Rest: 90 seconds between sets
• Tempo: 3 seconds up, 1 second hold, 2 seconds down
• Form Cue: Keep your back straight and shoulders back; squeeze your glutes at the top.
• Modification: Use a kettlebell for a lighter option; increase weights for added challenge.

2. Kettlebell Swing

• Reps: 15 reps
• Sets: 4 sets
• Rest: 60 seconds between sets
• Tempo: 1 second up, 1 second hold, 2 seconds down
• Form Cue: Drive your hips forward; keep your arms relaxed and let the kettlebell swing.
• Modification: Perform with a lighter kettlebell or use a single-arm swing.

3. Push-Up to Renegade Row

• Reps: 10 reps (5 each side)
• Sets: 3 sets
• Rest: 60 seconds between sets
• Tempo: 1 second down for push-up, 2 seconds hold at the top of the row
• Form Cue: Keep your core tight and hips stable during the row.
• Modification: Perform on your knees for an easier version; increase weight for more challenge.

4. Bulgarian Split Squat

• Reps: 10 reps each leg
• Sets: 3 sets
• Rest: 60 seconds between sets
• Tempo: 2 seconds down, 1 second pause, 2 seconds up
• Form Cue: Keep your front knee in line with your ankle; sink low to maximize range of motion.
• Modification: Use body weight only or perform with your back foot elevated on a lower surface for an easier option.

5. Plank to Push-Up

• Reps: 10 reps
• Sets: 3 sets
• Rest: 60 seconds between sets
• Tempo: 1 second for each transition
• Form Cue: Maintain a straight line from head to heels throughout the movement.
• Modification: Drop to your knees for an easier version; add a shoulder tap at the top for more difficulty.

Exercise Summary Table

| Exercise | Reps | Sets | Rest | Tempo | |----------------------------|-----------|------|--------------|----------------------------| | Barbell Deadlift | 8-10 | 4 | 90 seconds | 3s up, 1s hold, 2s down | | Kettlebell Swing | 15 | 4 | 60 seconds | 1s up, 1s hold, 2s down | | Push-Up to Renegade Row | 10 (5 each side) | 3 | 60 seconds | 1s down, 2s hold | | Bulgarian Split Squat | 10 each leg | 3 | 60 seconds | 2s down, 1s hold, 2s up | | Plank to Push-Up | 10 | 3 | 60 seconds | 1s for each transition |

Cool-Down (3-5 Minutes)

1. Child's Pose - 1 minute
2. Seated Forward Bend - 1 minute
3. Figure Four Stretch - 1 minute each side

Complete in: 30-35 minutes

Conclusion

Incorporating these five advanced full-body strength exercises into your training regimen will not only enhance your performance but also keep your workouts fresh and challenging. Aim to perform this routine 2-3 times per week, allowing for adequate recovery. As you progress, consider increasing weights, adding more sets, or decreasing rest times for added intensity.

For personalized coaching and real-time feedback to enhance your training, consider HipTrain's live 1-on-1 sessions with certified trainers.