4 simple yet very tough workouts for strong athletes

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

The most effective and hard workouts usually consist of simple splits. Their goal is to find the boundaries of athletes' strength and endurance performance. You must be a well-trained and healthy athlete to complete the training regimens we have described.

Split Litvinov

A set of exercises named after the Soviet hammer thrower Sergei Litvinov, who set an Olympic record in throwing a projectile at a distance of 84.8 meters. The set consists of only two exercises: squats with a sandbag (sandbag) or a can of water and a 100-meter run.

Sand and water are dynamic weights that require more stabilization to hold.

• Bag Squats - 8 reps
• One hundred meter sprint.

There are four such circles.

Sisyphean Sprint

An exercise named after the king of Corinth from ancient Greek mythology who rolled a heavy stone uphill. The exercise consists of running uphill: you need to find a hill (the higher the better) and make a sprint run to its top. Having reached the highest point, immediately go down - there, at the foot of the hill, you can already rest.

The number of such ascents must be calculated individually, based on the degree of physical fitness, height and slope of the hill. If after two runs you still have two more strengths, you need to add weights. The best option is a backpack with books or the same sand.

Extraordinary leg day

Leg workout for guys and girls is a special day. It's hard and painful, but it works. If you train your legs once a week, it makes sense to set aside a separate day for an extra split. Our task is to make it as difficult as possible. Try this triset:

• Leg Press - 10 reps
• Leg extension at the knee joint - 10 reps.
• Knee flexion - 10 reps

For 95% of athletes, one such circle, performed without a break between exercises, should be enough to feel a strong filling of the muscles with blood. But, again, we are doing a hard workout: there should be three such circles, and in each last approach in each exercise, you need to do a triple drop set.

You finish the last set, lose 30% of the weight you worked with, and do 10 more times. Then, without pauses and rest, subtract another 30% from the remaining 70% of the burden and do the exercise again 10 times. The algorithm is valid for each of the exercises.

Half an hour deadlift

In this exercise, you need to do what the title says: deadlift with a barbell for half an hour. First, you need to take 50-60% of the maximum weight with which you can do only one repetition. Your task here is extremely simple - to do the maximum number of repetitions in the minimum number of approaches. Ideally, you need to do 15 approaches: work continuously for one minute, then rest the same amount, and in the first approach you need to perform at least 30 repetitions.

All the described combinations of exercises allow you to do an unusually large amount of work - muscle fibers are injured, muscles are guaranteed to hurt, but after a couple of days they will thank you. It is worth training in any of the described methods no more than once every one to two weeks.