Effective Strength Training Workouts for College Athletes

Full Body Training Session for Hypertrophy

Involving 5 exercises targeting hypertrophy in trained college-aged females. Hypertrophy 3-6 sets for 6-12 reps at 67-85% 1RM. Rest 3-5 minutes. Warm up for 10 minutes on a bicycle, warm up rotator cuff.

• Dumbbell Bench Press 4 x 10 at 75% load. Rest 4 minutes
• Bent over Barbell Row 4 x 10 at 75% load. Rest 4 minutes
• Shoulder Press 4 x 10 at 75% load. Rest 4 minutes
• Barbell Squat 4 x 12 at 70% load. Rest 4 minutes
• Weighted Crunches 4 x 15 at 75% load. Rest 3 minutes

Upper Body Training Session for Hypertrophy

Involving 5 exercises targeting hypertrophy in trained college males. General Rule: Hypertrophy 3-6 sets for 6-12 reps at 67-85% 1RM. Rest 3-5 minutes. Warm up with 3 x 20 pushups.

• Barbell Bench Press 4 x 10 at 75% load. Rest 4 minutes
• Decline Barbell Bench Press 4 x 10 at 75% load. Rest 4 minutes
• Dumbbell Fly 4 x 10 at 75% load. Rest 4 minutes
• Shoulder Raises 4 x 12 at 70% load. Rest 4 minutes
• Dips 4 x 12

Full Body Training Session for Endurance

Involving 5 exercises targeting endurance in a beginner college-aged male. General Rule: Endurance <67% for over 12 reps. Rest 2-3 minutes. Warm up for 10 minutes on a bike.

• Squat Jumps 3 x 15 at 60% load. Rest 3 minutes
• Plank 3 x 1 minute at 60% load. Rest 2 minutes
• Ball Push-Up 3 x 15 at 60% load. Rest 3 minutes
• Ball Bridge 3 x 15 at 60% load. Rest 3 minutes
• Seated Cable Row 3 x 15 at 60% load. Rest 3 minutes

Lower-Body Training Session for Strength

Involving 4 exercises targeting strength in trained male sprinters. General Rule: Strength 3-6 sets for 1-5 reps at 85-100% 1RM. Rest 3-5 minutes. Warm up on a bike for ten minutes.

• Front Squats 3 x 3 at 90% load. Rest 4 minutes
• Hip Thrusts 3 x 3 at 90% load. Rest 4 minutes
• Deadlift 3 x 3 at 90% load. Rest 4 minutes
• Goodmornings 3 x 3 at 90% load. Rest 4 minutes

Deadlift Exercise

Position loaded barbell on the floor. Stand behind the barbell, and while keeping the back as straight as possible, bend knees, bend forward, and grasp the bar using a mixed grip. Feet should be approximately shoulder-width apart; hands should be slightly outside shoulders. While holding the bar, start the lift by pushing with legs while simultaneously keeping the chest and torso upright. Keep the back as straight as possible throughout the lift. Return to the starting position by flexing at the hips and knees simultaneously.

Common Errors

• Setting up too far from the bar
• Losing back angle before lift
• Hyper-extending lower back after lift