BUILDING A SPORTY PHYSIQUE

HOW TO BUILD AN ATHLETIC BUTT

BEACH VOLLEYBALL TRAINING

SPRINTER & HURDLER WORKOUTS

JAVELIN CONDITIONING PLAN

Goals of Strength Training

The type of training that is performed should be reflective of the goals and needs of each individual. Depending on one’s goals, specific training programs can target the desired results.

In general, strength-training programs can be created to enhance the following general goals;

Muscle size: A principal goal of bodybuilders. While muscle size may be aesthetically pleasing, it does not necessarily help to enhance an individual’s performance.

Muscular endurance: The ability to execute movements repeatedly. A health-related benefit of fitness and the goal of athletes who participate in endurance sports.

Muscular strength: The ability to produce force. Another health-related benefit of fitness, strength improvement assists in making physical activities, particularly the movement of heavy objects, easier.

Power: The ability to quickly produce maximal force. A performance-related benefit of fitness and the goal of athletes who partake in sports involving explosive movements.

For the most part, the differences between the training programs designed to emphasize one of these goals involves manipulating the number of sets, repetitions, and rest intervals.

STARTING A STRENGTH TRAINING ROUTINE

https://caloriebee.com/workout-routines/Looking-to-Start-a-Strength-Training-Program

SPRINTER'S PHYSIQUE

Sprinting is an awesome physique shaper. Unlike long distance jogging, sprinting is an anaerobic activity which reduces body fat and adds lean muscle mass in both the upper and lower body.

BODY TRANSFORMATION WITH SPRINTING

http://hubpages.com/health/Flab-to-Fit-Week-8-of-the-Transformation-Workout-Program

BUTT BUILDING TRAINING PROGRAM

This series focuses on building an athletic butt with glutes-developing activities. The javelin routine will not on work your booty, but with a significant amount of core exercises and weight lifting, this strength and conditioning routine is a total physique changer. Follow the routine and reap its benefits; become stronger and more agile while reducing excess body fat and building a gossip-worthy derriere.

HOW TO BUILD AN ATHLETIC BUTT

https://caloriebee.com/workout-routines/HOW-TO-BUILD-AN-ATHLETIC-BUTT-SERIES-PART-4

PHYSICAL SKILLS DEVELOPMENT: JAVELIN THROWERS

Javelin throwers come in all shapes and sizes. Along with the discus and shot put, the javelin is a throwing event. Javelin throwers tend to be significantly leaner than their throwing counterparts.

The critical components of fitness for javelin throwers include:

• Agility - the ability to quickly change directions;
• Coordination - the ability to combine simple movements into an efficient complex movement;
• Flexibility - the ability to move joints through a full range of motion;
• Muscular Strength - the ability to produce force;
• Power - the ability to quickly produce maximal force.

Javelin throwers ability to stay physically fit and perform explosive throws is based on their sport-specific skills and physical conditioning. Your athletic skills including agility, strength and power will be enhanced using the training activities conducted by these athletes. Besides added athleticism, their general conditioning program will go a long way to help flatten your abs and round your booty.

TONE YOUR ABS & BUTT WITH SPORTS CONDITIONING

https://caloriebee.com/workout-routines/HOW-TO-BUILD-AN-ATHLETIC-BUTT-SERIES-PART-4

Javelin Training to Build an Athletic Butt

Javelin throwers come in all shapes and sizes. Along with the discus and shot put, the javelin is a throwing event. Javelin throwers tend to be significantly leaner than their throwing counterparts.

General javelin conditioning involves core conditioning, plyometrics, running, stretching and weight training. Due to the nature of the event, core and glutes development is essential.

So it's time to build your own athletic physique with a javelin thrower's training plan. No spear slinging is involved!

JAVELIN TRAINING TO BUILD AN ATHLETIC BOOTY

https://caloriebee.com/workout-routines/HOW-TO-BUILD-AN-ATHLETIC-BUTT-SERIES-PART-4

CROSS-TRAINING WORKOUT

This cross-training session includes a general warm-up, two core strengthening periods, a circuit-training period, a calisthenics period and stretching.

The intent of the circuit training period is to introduce a circuit involving running mixed with strength-building exercises, maximizing a stamina impact. The calisthenics are designed to build strength and endurance. This first core period focuses on core stability with a plank and bridge circuit. This period is conducted as a circuit with no rest between exercises. The second core period is aimed at developing abdominal strength with several sets of abdominal crunches.

TOTAL BODY CROSS-TRAINING WORKOUT

https://caloriebee.com/workout-routines/Flab-to-Fit-Week-7-of-the-Transformation-Workout-Program

CORE STRENGTH & STABILITY

Training the body's midsection is much more than working to get a six-pack stomach. Core training is critical for good performance. The core section connects the body's upper and lower limbs and acts as the body's power regulator. 

In throwing events such as the javelin, the efficient transfer of force determines the acceleration in which the javelin is thrown and subsequently the distance it is thrown.

Three separate core training cards will be used during this program to address core strength, core stability and core rotation.

SPORTS TRAINING PROGRAM WITH CORE STRENGTH WORKOUTS

http://hubpages.com/health/HOW-TO-BUILD-AN-ATHLETIC-BUTT-SERIES-PART-4

ATHLETIC PHYSIQUE: Comprehensive Four Month Training Plan

Each phase of the plan is one month long. The general fitness progression goes from;

• Phase I: Endurance and General Conditioning
• Phase II: General Conditioning and Strength
• Phase III: Speed and Strength
• Phase IV: Power and Speed

Using periodization, each phase forms a base which is further developed during the following phase. Once the entire cycle is completed, take a week off and restart the process.

COMPREHENSIVE FOUR MONTH TRAINING PLAN

http://hubpages.com/health/HOW-TO-BUILD-AN-ATHLETIC-BUTT-SERIES-PART-3

GENERAL CONDITIONING WORKOUT

A year-round general conditioning workout designed to gain and maintain an excellent overall state of conditioning. This workout includes exercises to develop cardiovascular endurance, core stability and maximum strength.

Cardiovascular endurance is trained and tested using a 1.5-mile run. Each 4 session cycle will include a best-effort time trial, two easy jogs and a fartlek workout. Fartlek is the Swedish word for "speed-play". During the fartlek session; the first and last half-miles are conducted as an easy jog with the middle half-mile run at a vigorous pace.

Core stability and local muscular endurance are developed and tested using abdominal crunches.

Lower body and upper body strength are developed and tested using the barbell squat and barbell bench press. The sessions are cyclic in nature; moving from reps of 5, to 3, then a 1 rep maximum lift. A one week of light lifting ends the cycle. Each work includes 3 sets of each lift. The first set is conducted at 50% of the training/max weight. The second set is conducted at 75% of the training/max weight. If you're doing sets of 5 with 100 pounds being the training weight; the first sets will be with 50 pounds, the second set at 75 pounds and the final set at 100 pounds. This protocol serves 2 purposes. First, it provides a specific warm-up using sub-maximal weight. Second, it conditions your body to lift heavier after you've already lifted. This will help reduce the risk of injury while training yourself to finish strong. The light week includes one set each at 5, 3 and 1 reps all at 50% of the normal training/max weight. As you get stronger, increase the weight in small increments and maintain the 50%-75%-100% lifting protocol.

GENERAL & SPORTS CONDITIONING WORKOUTS

http://hubpages.com/health/HOW-TO-BUILD-AN-ATHLETIC-BUTT-SERIES-PART-3

QUICK CORE & FLEXIBILITY WORKOUT

A relatively quick daily workout focused on core stability and flexibility. Several sets of various abdominal and lower back exercises were followed by a 5-minute core circuit. A significant amount of stretching was included during the cool-down period.

EXERCISES	SETS	REPETITIONS
Walk	1	5 minutes
Heel raises - Partial squats - Butt kicks - Trunk bends - Arm circles - Jumping jacks	1	10
Crunches	2	40
Bridge	1	30 seconds
Side planks	1	15 seconds each
Front plank + Hip thrusts + Cobra stretch *	1	5 minutes
Walk	1	5 minutes
Stretch: Quad - Hurdler - Groin - Lower Back - Cobra	2	20 seconds each

* Completed consecutively, 20 seconds per exercise, without rest.

FULL WEEK WORKOUT PROGRAM

http://hubpages.com/health/DAILY-EXERCISE-PLAN-21-27-August

CORE & CARDIO WORKOUT

EXERCISE(S)	SETS	REPETITIONS
Mobility: Partial lunge with twist - Hip thrust - Bird dog - Air squat - Lunge stretch - High knees - Standing quad stretch - High knees - Standing glutes stretch - Donkey kicks - Butt kicks	1	6
Front plank + Side planks + Air squat **	1	30 seconds each
Push-ups	4	5
Pull-ups *	4	4
Crunches	4	10
Crunches	3	60 - 30 -15 seconds
Run	1	3 miles
Stretch: Calf - Hurdler - Groin - Quad - Lower back - Triceps - Delts	2	10 seconds each

FULL WEEKLY EXERCISE PLAN

http://hubpages.com/health/DAILY-EXERCISE-PLAN-7-13-August

CORE STABILITY & CARDIO TRAINING SESSION

This training session included a calisthenics period followed by a three mile run. The calisthenics period emphasized core exercises.

Core stability is the ability to control the position and movement of the central portion of the body. The core serves as the body's movement and power regulator. An increase in core stability can help maximize one's balance and athletic performance. Additionally, well conditioned core muscles help improve posture and reduce the risk of injury.

WORKOUT TABLE including exercises, sets & reps plus Full Weekly Routine

CORE STABILITY & UPPER BODY STRENGTH WORKOUT

This workout was designed to increase core stability and upper body strength using, for the most part, only one's body weight.

Depending on your conditioning level, these exercises can serve as the daily workout or as a supplement to your planned training program. This workout can be conducted in a single session or conducted as time permits any time during the day.

EXERCISE(S)	SETS	REPETITIONS
Heel raise - Butt kicks - Side lunges - Trunk circles - Horizontal arm swings - Curl & press - Wrist curls - Jumping jacks	1	6
Pull-ups*	3	10
Crunches	5	10/15/20/15/10
Lunge	1	20
Weighted pull-ups*	2	5
Front plank - Left plank - Right Plank - Bridge	1	15 seconds each
Stretch: Hurdler - Quad - Delts - Triceps - Upper back - Biceps	1	15 seconds each

* Pull-ups and/or chin-ups

COMPLETE WEEKLY PROGRAM

CORE & UPPER BODY DEVELOPMENT ROUTINE

This workout is designed to develop core stability and upper body strength.

EXERCISE(S)	SETS	REPETITIONS
Arm circles-Horizontal arm swings-Jumping jacks	2	10
Alternate chin- pull-up pyramid	7	2-3-4-5-4-3-2
Crunch pyramid	7	10-10-15-20-15-10-10
Vertical jumps	2	10
Alternate weighted chin- pull-ups	2	5
Front leaning rest-front plank-side planks-bridge	1	15 seconds each
Streching: Quad-Hamstring-Calf -Upper back-Delts-Biceps	1	15 seconds each

DAILY WORKOUTS

CARDIOVASCULAR & MUSCULAR ENDURANCE WORKOUT

This session includes 10 minutes of completing as many reps as possible (AMRAP) of alternating pull-ups and chin-ups combined with crunches. You will have to manage fatigue in order to complete the highest number. Completing sets to failure is not an efficient strategy.

EXERCISE(S)	SETS	REPETTIONS
High knee walk-Skipping-Arm circles-High knee run in place-Butt kick run in place-Horizontal arm swings	1	5
Alternate chin- pull-ups + crunches	1	AMRAP 10 minutes
Jog	1	3 miles
High knee walk-Skipping-Arm circles-High knee run in place-Butt kick run in place-Horizontal arm swings	1	5
Stretch: Calf-Hamstring-Groin-Quad-Biceps-Triceps-Upper back	2	10 seconds each

DAILY WORKOUTS & TRAINING PLAN

TOTAL BODY WORKOUT

A warm-up should be conducted as the first portion of each training session. The warm-up prepares your body for movement, training and enhanced performance. It lifts your heart rate, increases blood flow to muscles, and elevates your body's core temperature. Additionally, it improves flexibility by warming connective tissue (ligaments and tendons) and reduces the risk of injury.

The training session was designed as total body workout. The calisthenics portion featured air squats, pull-ups and push-ups. The calisthenics session was followed by loaded sprints and a 3-mile jog.

EXERCISE(S)	SETS	REPETITIONS
Partial lunge with twist/Hip thrust/Partial squat/High-knee walk/Standing quadriceps stretch/High-knee walk/Standing glutes stretch/Donkey kicks/Butt kicks	1	5
Front plank	1	30 seconds
Side plank	1	15 seconds each
Air squat	1	30 seconds
Pull-up*	3	1
Push-ups	3	3
Air squats	3	3
Pull-ups	10	2
Push-ups	10	4
Air squats	10	6
Loaded sprints**	5	10m
Jog	1	3 miles
Stretching: Calf/Hamstring/Groin/ Quadriceps/Lower back/Triceps/Hip flexor/Deltoids	1	15 seconds each

* Chin-ups or Pull-ups ** Wearing a weighted back pack

DAILY WORKOUTS & WEEKLY TRAINING PLAN