We’ve all been there, the gym and the gym only, and it’s usually a lot of sets and reps.
But if you want to improve, you’ve got to get out there and put in some work.
The only way to do that is to make a commitment to a regular routine, said Dan Raber, a strength and conditioning coach in Florida and the founder of Fitness Prodigy.
“That’s what we’re going to focus on as we look to be the best at this,” Raber said.
It’s no secret that most of us can’t be the strongest or fastest at a given sport, so to get that out there, it’s all about putting in some of the work.
That doesn’t mean you should be a lazy guy doing dumbbell swings or squatting with a bunch of dumbbells, he said.
“You need to be putting in the time and doing the work,” he said, adding that you shouldn’t be going out of your way to look “bored.”
Here are some of our favorite workouts for improving your strength, speed, and power, and you’ll also find some of your workout routines and equipment recommendations.
Bench Press, Bench Press Wod, and Deadlift 1 set of 15-20 reps.
This will give you an idea of how to perform the bench press.
Deadlift, Deadlift Wod 2 sets of 15 reps.
The deadlift should be performed three times per week.
Barbell Squats, Barbell Barbell Press 1 set for 20-30 reps.
Squat, Barbarbell Barbar Press 2 sets for 20 reps.
3 sets of 10-15 reps.
It should be done three times a week.
Squats for 10-12 reps, Barbows for 5-6 reps.
For a more advanced beginner, you can also use a dumbbell bench press to work on your technique.