Sample Weekly Strength Training Schedule for Athletes

2. Strength Training for Endurance Athletes

This schedule caters to endurance athletes, like runners and cyclists, who need to build strength without sacrificing endurance. The focus here is on lighter weights with higher repetitions.

• Monday: Upper Body - 3 sets of 15-20 reps of push-ups, light bench press, and rows.
• Tuesday: Lower Body - 3 sets of 15-20 reps of bodyweight squats, step-ups, and calf raises.
• Wednesday: Recovery - Light jogging or cycling for 30-45 minutes.
• Thursday: Core Day - 3 sets of 15-20 reps of crunches, leg raises, and back extensions.
• Friday: Plyometrics - 3 sets of 10 reps of box jumps, jump squats, and lateral hops.
• Saturday: Long Endurance Workout - 1-2 hours of your primary sport.
• Sunday: Rest Day - Focus on hydration and nutrition.

Notes: Incorporate foam rolling and stretching to aid recovery and flexibility.

3. Strength Training for Team Sports Athletes

Ideal for athletes in sports like soccer, basketball, or football, this schedule emphasizes explosive strength and agility to improve performance on the field or court.

• Monday: Power Day - 4 sets of 6-8 reps of power cleans, snatch, and jump squats.
• Tuesday: Agility and Speed - Ladder drills and cone drills for 30 minutes.
• Wednesday: Upper Body - 3 sets of 8-10 reps of bench press, pull-ups, and overhead presses.
• Thursday: Lower Body - 3 sets of 8-10 reps of squats, deadlifts, and leg press.
• Friday: Core and Stability - 4 sets of 12 reps of medicine ball throws, stability ball pass, and planks.
• Saturday: Scrimmage or Game Day - Put your strength training to the test in a game scenario.
• Sunday: Rest Day - Recovery through light activities such as walking or stretching.

Notes: Ensure to hydrate well and maintain a balanced diet to support your training regimen.