It is tough to train like a professional athlete if you are not one. The fundamental reason is that you must perform work you have been paid for in addition to your training.
On the other hand, pro athletes are allowed to sleep and eat as much as they want during their off-season.
An Athlete Training Schedule Sample
Exercise is necessary for living a healthy lifestyle and a way of life. To be a professional athlete, you must follow a more demanding and severe workout plan than a fitness program. More time and work, as well as a lot of resolve, will be required.
To develop an athletic body, you must adhere to a specialized athlete workout schedule, eat healthily, and avoid junk food and alcohol. The primary goal is to lose weight, gain muscle, improve strength, and acquire a lean, refined appearance.
To train like an athlete, you need to exercise for roughly 60 minutes five days a week. This schedule plan has a medium level of difficulty so that both beginners and experts can use it.
How to Train Like an Athlete and Not a Bodybuilder
Functionality, or improving strength, power, coordination, flexibility, balance, agility, and endurance, are all crucial goals while training to be an athlete. Unlike bodybuilding, which is primarily aesthetic, training as an athlete allows you to run faster, jump higher and hit harder.
Here are a few ways how you can exercise at home like an athlete rather than a bodybuilder:
1. Exercise or Move More
Add activity to other aspects of your life, such as walking to the store and carrying your shopping home. To train well as an athlete, you must have a healthy day, which you can do by walking outside.
When you can walk, run, or bike to do an errand, do so. Even if you run 10 miles as part of your preparation to become a professional athlete, you won’t accomplish much if you sit at your desk for the rest of the day.
2. Examine Your Diet for Optimal Results
Assume you’re at home, training like an athlete. A well-balanced meal with a balanced carbohydrate, protein, and fat is necessary, preferably quantified/calorie-calculated for a specified goal.
Proteins are essential for supplying structure to an athlete.
3. Jump Around A lot
Jumping makes your motions more explosive and may help you improve your overall athletic performance.
Working on your jumping and landing mechanics will benefit you in various sports. Start by executing squat jumps, box jumps, and rapid vertical leaps at home to train like a professional athlete.
4. Make Active Recovery a Habit
Working out is the last thing you want to do when your muscles are stiff and aching. However, doing nothing while your muscles are overworked is the worst thing you can do.
To speed up recovery, you should do brief, low-intensity workouts. Walking, 15-minute active warm-ups, and cart dragging variations are effective ways to enhance blood flow without pain.
5. Maintain a Training Log to Track Your Improvement
When training at home as an athlete, you’ll need a periodization training regimen to prepare for a specific event. Keep track of what you’ll do in each session to see how far you’ve progressed.
6. Prepare For Psychological Occurrences
Training like an athlete requires high motivation because the mind controls the body.
Use a periodic assessment as you train at home to improve your performance. Take part in challenges, connect, and have fun with other athletes online.
How to Train Like an Athlete with a Full-Time Job
Having a full-time job does not limit you from training to be athletic. Here are some of the ways how you can train like an athlete with a full-time job:
1. Communication
Keep in touch with your coach, family, and coworkers if you have a full-time job and want to train like an athlete.
Maintaining communication with your coworkers will make it easier for you to train because you will be aware of upcoming meetings and the need to get up early for athletic training.
2. Make a Plan for Your Training Sessions
If you have full-time work and wish to train for athletics, you can utilize numerous Google calendars to organize your business, volunteer, personal, racing, and training responsibilities.
Copy your coach’s routines into Google, plan a time for each one, and make it a priority alongside everything else.
3. Have a System of Support
It will be pretty easy to train like an athlete while working full-time if you have a supporting family or person. Your partner can assist by driving the kids to school in the morning, allowing you to train before work.
On weekends when you don’t have to go to work, you can take your kids on a bike ride as you run, which will allow you to get some pacing in while spending time with your family. Their encouragement and support can be a powerful tool for allowing you to train like an athlete while working full-time.
Train Like an Athlete 30 Day Challenge
A 30-day challenge is an effective way to keep track of an athlete’s progress. Challenges abound in nearly every environment, from full workouts to finishes to diets. The following challenge requires athletes to accomplish a range of activities every day for a month.
The activities can be a stand-alone workout or a finishing touch to your regular workouts. For your athlete’s 30-day challenge, there are four separate workouts:
1. Push-Ups
Push-ups are one of the most basic exercises that anyone interested in becoming an athlete may perform. Push-ups strengthen the pectoral muscles. This is an actual upper-body workout for you to include in your 30-day challenge.
They also target the triceps and shoulders and provide a core stabilizing exercise. When you’re on your 30-day challenge, do these exercises.
2. Squats
Squats are a popular lower-body workout that you may incorporate in your 30-day athlete challenge. It’s as simple as using your body weight. Lock your arms behind your lower head and lower your body until your hips are parallel to the ground.
Gradually lower your body while keeping your knees in line with your toes. Perform more than 100 squats daily throughout your 30-day challenge.
3. Pull-Ups
Pull-ups are a great way to work your arms, backs, and shoulders all at once. Start in a dead hang. Pull yourself up until your chin is above the bar and your chest is almost touching it. Lower yourself to the beginning position.
If you’re training like an athlete, you can accomplish up to 10 pull-ups. During the athlete activity, avoid swinging or swaying your body.
4. One Mile of Running
Running one mile is an excellent way to add aerobic activity to an athletic workout. Begin at a quick pace that you can maintain throughout the run.
After your first run, set a goal for yourself and work toward it on subsequent runs. Your runs don’t have to be sprints, but they should be quicker than a stroll.
This 30-day challenge will help you track your progress as an athlete.
To provide yourself with visual proof, snap before and after photos. You’ll be in good shape and ready for another challenge after 30 days.
How to Train Like a Female Athlete
Every athlete should be strong, swift, and powerful. Athletes must understand how to be mobile, stable, and healthy to achieve success on the field.
Here are a few tips on how to train like a female athlete:
1. Schedule Team Training Sessions
Female athletes benefit significantly from team training. It can be uncomfortable and challenging for young female athletes but being around your teammates might make the experience more pleasant.
Training with other females can create a positive group dynamic and an optimal athlete training culture.
2. Use Specific Drills and Exercises to Reduce Injuries
ACL injuries are common in female athletes, with 85 percent being non-contact. The following are some simple exercises that female athletes can utilize to train: The mini-band walks (backward, forwards, or sideways).
Female athletes can also work on mini hurdle landing and jumping skills and squat patterns, among other exercises.
Take Away
It can be challenging to train like a professional athlete as it necessitates a great deal of effort and determination.
All you must do is stick to your training program like an athlete. You can read the guidelines on how to train like a female athlete and how to train like an athlete and not a bodybuilder.
You may also discover how to train like an athlete while working full-time in the article above.
Remember to eat a variety of nutritious, complex carbohydrates and stay hydrated.
