Training Days: A Pro Athlete Conditioning Workout
If you’re anything like me you love looking up the workouts of professional athletes – especially NFL and NBA players.
A lot of athletes will post short video clips to Instagram showing a glimpse of their workout, but very rarely do they show the whole workout. Recently I came across a 4-part series on Youtube of Miami Heat point guard Goran Dragić’s off-season conditioning workout with his personal trainer.
Usually the workouts I find are based heavily in lifting HARD (this is particularly true for a lot of NFL players), but I thought you would like this one since it includes lots of core work!
Watching the videos is kind of cool because the trainer and Goran tell you the benefits of each workout and also share his heart rate throughout it.
5 Minute Plank
Side Planks x 24 reps using hand weights. Pushup in between each rep.
Double Leg Hip Extensions – hold for 1 minute. Don’t drop the ball held between knees!
Followed by “up and downs” – continue to hold the ball between your legs and move up and down to hit the trainer’s finger x 30 reps.
Single Leg Hip Extensions – hold each leg for one minute.
In between each leg do single leg “up and downs” for 30 reps.
Get Ups – holding a weighted sandbag, get to your feet without using your arms for assistance. 12 reps each side.
Diagonal situps 30 total (15 reps each side) using weighted sandbag.
Flutter Kicks x 100 reps holding a weighted sandbag overhead.
Deep Squat Pressouts x 12 reps using weighted sandbag.
Deep Squat Press Ups x 30 reps using weighted sandbag. Go into squat position and then press sandbags up.
Walking lunges with weighted sangbags. Walks the 4-cone perimeter.
Cone Reach and Touch x 40 reps each leg. If you lose balance and touch the ground start the reps again.
Shuttle run – complete in under 1:30. The first thing Goran does in this video is the shuttle run – really interesting – give it a watch!
Long jump traveling the 4-cone course.
Pushups x 20 reps and then crab crawl to the next cone and do 20 more pushups until you travel the 4-cone course. Try not to take any rest breaks throughout.
I hope you enjoyed this workout and maybe got a few ideas to incorporate into your conditioning work!
Do you like looking up pro athlete workouts? Which pro athlete (that’s not a runner) impresses you the most?