Conditioning Workout Plan

4 Weeks / 3 Days per Week / Intermediate

Conditioning Workout Plan

Conditioning Workout Plan

4 Weeks / 3 Days per Week / Intermediate

Conditioning Workout Plan

4 Weeks / 3 Days per Week / Intermediate

  • Day 1
  • Day 2
  • Day 3
Conditioning Heavy Rope & Sprinting Workout

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Exercise Sets Distance Time Reps Weight Rest
Shoulders / Intermediate
3 sets, 25 reps, 00:30 rest
3 25 00:30
Shoulders / Expert
3 sets, 00:15:00, 00:30 rest
3 00:15:00 00:30
Shoulders / Intermediate
1 sets, 00:00:20
1 00:00:20 --:--
--
--
3 sets, 00:15:00, 00:30 rest
3 00:15:00 00:30
--
--
3 sets, 12 reps
3 12 --:--
--
--
3 sets, 12 reps, 00:30 rest
3 12 00:30
--
--
1 sets, 12 reps00:00:30
1 12 --:--
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
10 sets, 1 reps00:00:22
10 1 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

For the sprints you need to find a basketball court and what you are going to do is run what are called 22's. Start on one baseline and run down to the other baseline and back twice in under 22 seconds, total you are going to sprint the length of the entire floor 4 times. You get 22 seconds rest time and then you have to immediately sprint your second "22" set. You have a total of ten 22's at the end of each workout.

For this conditioning workout you are mixing explosive movements with traditional running exercises. It is important to make sure that you are not just settling into a normal conditioning routine such as just jogging because then your body will get used to it and your conditioning gains will be minimized. This conditioning workout is great for athletes because it mixes conditioning with athletic movements that you will be required to make on the playing field or court.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Conditioning workouts benefit everyone from athletes to people looking to lose weight. The Conditioning Workout is an intermediate-level program comprising whole body workouts to improve cardiovascular endurance, strength and muscle tone. It is a unique conditioning workout routine split into thr... more

Conditioning workouts benefit everyone from athletes to people looking to lose weight. The Conditioning Workout is an intermediate-level program comprising whole body workouts to improve cardiovascular endurance, strength and muscle tone. It is a unique conditioning workout routine split into three sports conditioning workouts. Each total body conditioning workout burns calories, challenges your muscles and gets your heart pumping.

Conditioning Heavy Rope and Sprinting Workout

Strength conditioning workouts not only force you to breathe hard, they also make you exert heavy force with your muscles so both your cardiorespiratory and muscular system get stronger. The first of the strength and conditioning workout routines accomplishes these goals with three components: heavy rope exercises, plyometric exercises and sprinting.

Heavy rope exercises use long, thick ropes and act similar to resistance band or kettlebell exercises to strengthen your muscles. Plyometric exercises are jumping exercises that utilize your bodyweight to build explosive strength. Sprinting develops the ability of your muscles to perform fast bursts of speed.

Conditioning Sandbag and Jump Rope Workout

Comprehensive strength and conditioning programs are useful for athletes from many sports. All athletes need endurance, speed, power and strength as a foundation. Once you have a solid foundation, you can improve the specific skills and techniques your sport or lifestyle most needs.

The second workout combines sandbag and jump rope exercises to build a foundation strength and stamina. Boxing conditioning workouts are known for their heavy emphasis on jump roping because of its effectiveness for letting people workout longer before getting tired. An MMA conditioning workout often employs jump ropes too because of the speed and endurance required for fighting.

Sandbags are great tools for wrestling conditioning workouts because they mimic the challenge of controlling a heavy opponent. These exercises give you a stronger back, legs, arms and shoulders to pick up, carry and throw heavy sandbags. The sandbag exercises with the jump rope drills are particularly helpful for mixed martial artists who need the strength of a wrestler and the stamina of a boxer.

Conditioning Plyometric and Stairs Workout

The last of the strength and conditioning workouts uses plyometrics and stair running. Football conditioning workouts often make players run stairs up to the bleachers and back to the field to challenge their endurance. Running stairs not only improves endurance, but strengthens the legs and makes them stronger and more agile.

The plyometric exercises also improve leg strength, but this workout includes exercises such as burpees and mountain climbers that stress the upper body and core as well. You build strength not only in the legs and glutes, but the shoulders, arms and chest too. The entire workout gets your heart rate elevated to ensure that your heart and lungs get a good workout as well.

Following this total body conditioning plan helps you lose weight by burning significant calories. Expect to get ripped in 30 days.

Conditioning Sandbag & Jump Rope Workout

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Step-By-Step Video Tutorials
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Exercise Sets Distance Time Reps Weight Rest
Shoulders / Intermediate
1 sets, 00:01:30
1 00:01:30 --:--
Glutes / Intermediate
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Glutes / Expert
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
1 sets, 00:00:30
1 00:00:30 --:--
--
--
1 sets, 00:00:30
1 00:00:30 --:--
--
--
1 sets, 00:00:30
1 -- 00:00:30 --:--
--
--
1 sets, 00:00:30
1 00:00:30 --:--
--
--
1 sets, 00:00:30
1 00:00:30 --:--
--
--
1 sets, 00:00:30
1 00:00:30 --:--
--
--
1 sets, 00:00:30
1 00:00:30 --:--
--
--
1 sets, 00:00:30
1 00:00:30 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

For the sandbag bear hug walk you can take as many breaks as you need but you have to get the entire time and the time only goes when you are holding the sandbag and walking.

For this conditioning workout you are mixing explosive movements with traditional running exercises. It is important to make sure that you are not just settling into a normal conditioning routine such as just jogging because then your body will get used to it and your conditioning gains will be minimized. This conditioning workout is great for athletes because it mixes conditioning with athletic movements that you will be required to make on the playing field or court.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Conditioning workouts benefit everyone from athletes to people looking to lose weight. The Conditioning Workout is an intermediate-level program comprising whole body workouts to improve cardiovascular endurance, strength and muscle tone. It is a unique conditioning workout routine split into thr... more

Conditioning workouts benefit everyone from athletes to people looking to lose weight. The Conditioning Workout is an intermediate-level program comprising whole body workouts to improve cardiovascular endurance, strength and muscle tone. It is a unique conditioning workout routine split into three sports conditioning workouts. Each total body conditioning workout burns calories, challenges your muscles and gets your heart pumping.

Conditioning Heavy Rope and Sprinting Workout

Strength conditioning workouts not only force you to breathe hard, they also make you exert heavy force with your muscles so both your cardiorespiratory and muscular system get stronger. The first of the strength and conditioning workout routines accomplishes these goals with three components: heavy rope exercises, plyometric exercises and sprinting.

Heavy rope exercises use long, thick ropes and act similar to resistance band or kettlebell exercises to strengthen your muscles. Plyometric exercises are jumping exercises that utilize your bodyweight to build explosive strength. Sprinting develops the ability of your muscles to perform fast bursts of speed.

Conditioning Sandbag and Jump Rope Workout

Comprehensive strength and conditioning programs are useful for athletes from many sports. All athletes need endurance, speed, power and strength as a foundation. Once you have a solid foundation, you can improve the specific skills and techniques your sport or lifestyle most needs.

The second workout combines sandbag and jump rope exercises to build a foundation strength and stamina. Boxing conditioning workouts are known for their heavy emphasis on jump roping because of its effectiveness for letting people workout longer before getting tired. An MMA conditioning workout often employs jump ropes too because of the speed and endurance required for fighting.

Sandbags are great tools for wrestling conditioning workouts because they mimic the challenge of controlling a heavy opponent. These exercises give you a stronger back, legs, arms and shoulders to pick up, carry and throw heavy sandbags. The sandbag exercises with the jump rope drills are particularly helpful for mixed martial artists who need the strength of a wrestler and the stamina of a boxer.

Conditioning Plyometric and Stairs Workout

The last of the strength and conditioning workouts uses plyometrics and stair running. Football conditioning workouts often make players run stairs up to the bleachers and back to the field to challenge their endurance. Running stairs not only improves endurance, but strengthens the legs and makes them stronger and more agile.

The plyometric exercises also improve leg strength, but this workout includes exercises such as burpees and mountain climbers that stress the upper body and core as well. You build strength not only in the legs and glutes, but the shoulders, arms and chest too. The entire workout gets your heart rate elevated to ensure that your heart and lungs get a good workout as well.

Following this total body conditioning plan helps you lose weight by burning significant calories. Expect to get ripped in 30 days.

Conditioning Plyometric & Stairs Workout

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Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
3 sets, 50 reps
3 50 --:--
Quads / Intermediate
3 sets, 12 reps
3 12 --:--
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 12 01:00
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 01:00
--
--
3 sets, 12 reps
3 12 --:--
--
--
1 sets, 12 reps00:00:20
1 12 --:--
--
--
1 sets, 00:00:20
1 00:00:20 --:--
--
--
1 sets, 00:10:00
1 00:10:00 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

For this conditioning workout you are mixing explosive movements with traditional running exercises. It is important to make sure that you are not just settling into a normal conditioning routine such as just jogging because then your body will get used to it and your conditioning gains will be minimized. This conditioning workout is great for athletes because it mixes conditioning with athletic movements that you will be required to make on the playing field or court.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Conditioning workouts benefit everyone from athletes to people looking to lose weight. The Conditioning Workout is an intermediate-level program comprising whole body workouts to improve cardiovascular endurance, strength and muscle tone. It is a unique conditioning workout routine split into thr... more

Conditioning workouts benefit everyone from athletes to people looking to lose weight. The Conditioning Workout is an intermediate-level program comprising whole body workouts to improve cardiovascular endurance, strength and muscle tone. It is a unique conditioning workout routine split into three sports conditioning workouts. Each total body conditioning workout burns calories, challenges your muscles and gets your heart pumping.

Conditioning Heavy Rope and Sprinting Workout

Strength conditioning workouts not only force you to breathe hard, they also make you exert heavy force with your muscles so both your cardiorespiratory and muscular system get stronger. The first of the strength and conditioning workout routines accomplishes these goals with three components: heavy rope exercises, plyometric exercises and sprinting.

Heavy rope exercises use long, thick ropes and act similar to resistance band or kettlebell exercises to strengthen your muscles. Plyometric exercises are jumping exercises that utilize your bodyweight to build explosive strength. Sprinting develops the ability of your muscles to perform fast bursts of speed.

Conditioning Sandbag and Jump Rope Workout

Comprehensive strength and conditioning programs are useful for athletes from many sports. All athletes need endurance, speed, power and strength as a foundation. Once you have a solid foundation, you can improve the specific skills and techniques your sport or lifestyle most needs.

The second workout combines sandbag and jump rope exercises to build a foundation strength and stamina. Boxing conditioning workouts are known for their heavy emphasis on jump roping because of its effectiveness for letting people workout longer before getting tired. An MMA conditioning workout often employs jump ropes too because of the speed and endurance required for fighting.

Sandbags are great tools for wrestling conditioning workouts because they mimic the challenge of controlling a heavy opponent. These exercises give you a stronger back, legs, arms and shoulders to pick up, carry and throw heavy sandbags. The sandbag exercises with the jump rope drills are particularly helpful for mixed martial artists who need the strength of a wrestler and the stamina of a boxer.

Conditioning Plyometric and Stairs Workout

The last of the strength and conditioning workouts uses plyometrics and stair running. Football conditioning workouts often make players run stairs up to the bleachers and back to the field to challenge their endurance. Running stairs not only improves endurance, but strengthens the legs and makes them stronger and more agile.

The plyometric exercises also improve leg strength, but this workout includes exercises such as burpees and mountain climbers that stress the upper body and core as well. You build strength not only in the legs and glutes, but the shoulders, arms and chest too. The entire workout gets your heart rate elevated to ensure that your heart and lungs get a good workout as well.

Following this total body conditioning plan helps you lose weight by burning significant calories. Expect to get ripped in 30 days.

78 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength
  • Lose Weight
  • Get Toned

Equipment Needed

  • Exercise Mat
  • Stairs
  • Box
  • Jump Rope
  • Rope
  • Sandbag
Conditioning Workout Plan

78 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength
  • Lose Weight
  • Get Toned

Equipment Needed

  • Exercise Mat
  • Stairs
  • Box
  • Jump Rope
  • Rope
  • Sandbag