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Sport Specific Weight Training Routines
These sport-specific workouts will strengthen the areas you use most in your sport and balances the less-used muscle groups to prevent injury.
Sets
Reps
Squats
4
15
Leg press
3
15
Step ups
3
20
Lunge (weighted)
3
20
Leg extension
3
10
Hamstring curls
3
15
Low back extensions
3
12
Lat pulldowns
3
15
Dumbbell chest press
2
15
Biceps curls
2
15
Triceps extensions
3
15
Reverse crunches
3
25
Crunches
3
30
Sets
Reps
Leg press
2
40
Lunge
3
20
Ad/Abduction machine
3
20
Step ups
3
25
Leg extensions
3
15
Hamstring curls
3
15
Back extensions
3
12
Bench press machine
2
15
Seated row
3
15
Crunches
3
30
Sets
Reps
Smith Machine squats
2
40
Straight-arm pressdown
2
15
Dumbbell pullover
2
25
Lat pulldown
3
20
Supine triceps extension
2
15
Lateral raise
3
15
Leg extension
2
15
Dead lift
2
15
Bicycle crunches
3
50
Leg lifts (lower abs)
3
25
Sets
Reps
Leg press
3
40
Hamstring curls
3
25
Leg extension
3
25
Weighted step ups
3
30
Lunge
3
20
Calf raises
3
25
Pec flyes
2
15
Lat pulldown
3
15
Lateral raise
3
20
Rear deltoid flye
3
15
Back extension
3
15
Crunches
3
50
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