Best Full Body Strength Training Exercises for Advanced Athletes

As an advanced athlete, you're no stranger to the intensity and commitment required to push your limits. However, even the most seasoned athletes can hit a plateau, struggle with time constraints, or face the challenge of finding effective workouts that utilize minimal equipment. This guide will equip you with the best full body strength training exercises to maintain and enhance your performance, all while respecting your busy lifestyle.

Quick Stats Box

• Total Time: 30-35 minutes (including warm-up and cool-down)
• Equipment Needed: Resistance bands, kettlebell (optional, 15-30 lbs), and a yoga mat
• Difficulty Level: Advanced
• Calories Burned: Approximately 300-500 calories depending on intensity

Warm-Up (5 Minutes)

Start with a dynamic warm-up to prepare your muscles and joints for the workout.

1. Arm Circles - 30 seconds (15 seconds forward, 15 seconds backward)
2. Leg Swings - 30 seconds (15 seconds each leg)
3. Bodyweight Squats - 1 minute (slow and controlled)
4. High Knees - 1 minute
5. Lateral Lunges - 1 minute (30 seconds each side)

Full Body Strength Training Exercises

1. Barbell Deadlift (or Kettlebell Deadlift)

• Reps: 8-10
• Sets: 4 sets
• Rest: 90 seconds between sets
• Tempo: 3 seconds down, 1 second pause, 2 seconds up
• Form Cue: Keep your back flat and core engaged; push through your heels at the top.
• Modification: Use a lighter kettlebell for an easier version, or increase weight for advanced.

2. Push-Up with Rotation

• Reps: 10-12 (each side)
• Sets: 3 sets
• Rest: 60 seconds between sets
• Tempo: 2 seconds down, 1 second pause, 2 seconds up
• Form Cue: Rotate your torso as you raise your arm; maintain a straight line from head to heels.
• Modification: Drop to your knees for an easier version.

3. Bulgarian Split Squat

• Reps: 10-12 (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 aligned with your ankle and drive through your heel.
• Modification: Use body weight for a lighter version; hold a dumbbell for added resistance.

4. Renegade Row

• Reps: 8-10 (each side)
• Sets: 3 sets
• Rest: 60 seconds between sets
• Tempo: 2 seconds up, 1 second pause, 2 seconds down
• Form Cue: Keep your hips stable and avoid rotating your torso as you row.
• Modification: Perform on your knees for an easier version.

5. Plank to Push-Up

• Reps: 10
• Sets: 3 sets
• Rest: 60 seconds between sets
• Tempo: 2 seconds each position
• Form Cue: Maintain a straight line from head to heels throughout the movement.
• Modification: Drop to your knees for an easier version.

Exercise Summary Table

| Exercise | Reps | Sets | Rest | Tempo | |------------------------|-----------|------|---------------|---------------------------| | Barbell Deadlift | 8-10 | 4 | 90 seconds | 3s down, 1s pause, 2s up | | Push-Up with Rotation | 10-12 | 3 | 60 seconds | 2s down, 1s pause, 2s up | | Bulgarian Split Squat | 10-12 | 3 | 60 seconds | 2s down, 1s pause, 2s up | | Renegade Row | 8-10 | 3 | 60 seconds | 2s up, 1s pause, 2s down | | Plank to Push-Up | 10 | 3 | 60 seconds | 2s each position |

Cool-Down (3-5 Minutes)

Finish with a cool-down to aid recovery and flexibility.

1. Child's Pose - 1 minute
2. Seated Forward Bend - 1 minute
3. Lying Spinal Twist - 30 seconds each side
4. Cat-Cow Stretch - 1 minute

Complete in: 30-35 minutes

Conclusion

Incorporating these full body strength training exercises into your routine will provide the challenge and engagement necessary for advanced athletes. Aim to complete this workout 3 times a week, allowing for rest days in between to maximize recovery and growth.

For continuous improvement, consider progressively increasing your weights or reps each week, and don’t hesitate to integrate these exercises into your existing training regime.

Ready to take your training to the next level?