Advanced Fitness Routines for Experienced Athletes

Estimated reading time: 6 minutes

There’s a reason why experienced athletes are often the fittest members of their groups. They build a solid foundation of strength training and cardiovascular endurance. Also, they know how to push themselves further and adopt advanced fitness. 

They push their bodies harder without getting injured or plateauing results. If you’re an advanced athlete looking to build strength, challenge yourself, and expand your workout repertoire, keep reading! 

We’ve got some challenging upper-body and lower-body routines for you to try.

Maximize Your Training with Advanced Exercises

You can increase your training speed and intensity without sacrificing gains. These advanced training techniques include Dynamic effort, Strength training, and Periodization.

Dynamic Effort

It allows you to use maximal effort in your repetitions without slowing down the rest of your workout. It’s perfect to increase muscle mass and strength while minimizing training time. 

Start by doing 10-20 repetitions with more weight at a high intensity. Once you’ve reached failure on these sets, decrease the weight and rep range over the few workouts until reaching a new personal best.

Strength Training

Strength training is critical for building muscle mass and improving functional movement ability. This type of training uses lighter loads that still elicit a great training response. Try incorporating 2-3 sets of 8-12 repetitions at 60% to 80% of your 1RM for muscle growth.

Periodization

Periodization is a training philosophy that divides your workout into specific periods, or phases, to maintain progress and optimize results. 

This approach helps you avoid overtraining by targeting different body parts with varying intensity levels. You’ll want to incorporate periodization into your routine every 4-6 weeks by alternating upper-body and lower-body days, doing greater intensity on alternate days, and using different training stimuli.

Target Your Upper Body for Maximum Strength

Upper gives you maximum strength. These exercises help your upper body:

Bench Press: It is a classic exercise that targets the chest, shoulders, and triceps. It helps build upper body strength and improve overall muscle mass.

Pull-Ups: Pull-ups are an exercise for the back, arms, and shoulders. They require upper body strength and are challenging to perform but very effective.

Shoulder Press: Targets the shoulders, upper back, and triceps. It can help build strength and size in the shoulders and improve overall upper body strength.

Rows: Rows are perfect for targeting the back muscles, including the lats and traps. They can help improve posture and build upper body strength.

Push-Ups: Push-ups targets the chest, triceps, and shoulders. They can be performed anywhere and helps build upper body strength and endurance.

Strengthen Your Lower Body with Power Moves

For your lower body strength, experts recommend the below exercises.

Squats: Squats are a compound exercise helping the quadriceps, glutes, and hamstrings. They can help improve lower body strength and power and are exercises for developing leg muscles.

Deadlifts: Deadlifts look at the hamstrings, glutes, and lower back. They can help improve lower body strength and power and are good exercises for building overall strength.

Lunges: Lunges are a unilateral exercise for the quadriceps, glutes, and hamstrings. They can help improve lower body strength and balance and are a great exercise for building leg muscles.

Plyometric Box Jumps: Plyometric box jumps are a power exercise that involves jumping onto a box or platform. They can help improve lower body explosive power and strength.

Build Core Strength with Challenging Exercises

Core strength is a critical component of physical advanced fitness. Experienced athletes should focus on core stability exercises, like barbell bench press, incline bench press, dumbbell bench press, and seated triceps press. They do it to build strong abs and prevent common injuries such as lower back pain, kyphosis, and hyper-lordosis.

Additionally, you can try these exercises for advanced fitness.

Plank: Assume a push-up position with your arms straight and hands placed slightly wider than your shoulders. Hold your body in a straight line from head to toe.

Dead Bug: Lie on your back with your arms extended toward the ceiling and your legs bent at 90 degrees. Slowly lower your right arm and left leg until they hover above the ground, and return to the starting position. Repeat with your left arm and right leg.

Bird Dog: Begin on your hands and knees with your wrists directly under your shoulders and your knees under your hips. Extend your right arm and left leg straight out in front, then bring them back in and switch sides.

Bicycle Crunches: Lie on your back with your hands behind your head and your knees bent. Lift your shoulders off the ground and bring your right elbow to your left knee while extending your right leg.

Take Your Advanced Fitness to the Next Level

To take your advanced fitness to the next level, consider getting a personalized workout plan tailored to your goals and fitness level. It will ensure that you are training your body best suited for achieving your desired results.

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A tailored workout routine will include high-intensity training sessions three days a week and strength training sessions two days weekly. 

Besides, train like a professional athlete by following a rigorous workout routine and eating a balanced diet. 

It will help you increase strength and muscle mass while losing fat. Only require 2 hours per week in the gym to follow this program, but if you hit a plateau or have doubts, consult a fitness instructor for guidance.

Conclusion

Advanced training routines are essential for building strength and muscle mass. Prioritize training bro-squats, overhead presses, deadlifts, bench presses, push-ups, lunges, squats, and chin-ups. 

These training movements will help build strength, muscle mass, and core. As you become more advanced in your training routine, vary your training program.

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