3 Effective Workouts for Busy Athletes

One of the biggest challenges for many athletes is time. Juggling work, family, life is all important when thinking about a training plan.

The good news is that there are workouts we can do for busy athletes which are effective for endurance sports. Here are three examples of workouts I enjoy and recommend; and don’t worry not every workout includes burpees.

1. Bodyweight Blitz.

Exploding squats - If squats don’t quite hit the spot, try squatting down slowly; holding for 4 seconds and then exploding into a squat jump. This helps develop power and works the muscles that much harder by controlling the speed and time under tension. The exercise requires a controlled eccentric phase, static hold and powerful concentric movement to help the muscles strengthen.

3 x 60 seconds AMRAP + 30 seconds rest

Hand release explosive press ups - Unlike regular press ups the hand release means you have to get a larger range of motion and means you lose momentum and speed which requires more strength. When your chest hits the floor take the weight off your hands completly. Then push up; if you can try and push so hard that your hands leave the floor. .

3 x 30 seconds AMRAP + 30 seconds rest

Walk outs - These are a great warm up tool but can also be effective in the main workout. They are also easy to adapt for different levels by including press ups or a jump. This is basically an easier version of the burpee but requires good shoulder stability and core to walk your hands out to the press up position. If you're advanced include a press up and jump into the exercise.

3 x 60 seconds AMRAP + 30 seconds rest

Split squat - The split squat often gets confused with lunges. Split squat requires you to not move your feet once in the lunge position and simply lower the body down. This is a great exercise to build single leg strength and progress from the standard squat.

3 x 30 seconds AMRAP + 30 seconds rest

Before starting the next exercise try and complete 15 squat thrusts. Try and keep the tempo high. This will activate fast muscle fibres and help strip fat and build cardio.

2. Sprints. 100 - 400m. Run as fast as possible for the distance using a track or pre planned route and time how long it takes using a stop watch. Rest for 5x the amount of time it takes to complete. Then repeat as many rounds as you can in the time you have or until your speed and power decreases more than 10%. For instance if running 100m takes 15 seconds; take 75 seconds rest before the next one.

   
   

   

3. Weight Workout.

Increasing the intensity (weight) means we can target energy systems for power (speed & strength). Time crunched athletes should focus on total body exercises. These not only build strength but also get the heart rate working hard!

Dumbell Thrusters - Hold two dumbbells at shoulder height; Squat down and then push up and press the weights above your head. Once you get the timing there will be a good burn around the whole body!

2x12 - 30 seconds rest

Barbell Cleans - A progression to the deadlift; Lift the bar up to waist height and then lift the bar to shoulder level. If you get the momentum then the second part of the lift can be much easier. Either way you’re guaranteed to feel the exercise working your legs and pulling muscles.

3x12 - 30 seconds

Forward Lunges - Use a Barbell, hold dumbells or bodyweight only to adjust the intensity. Try to find enough room to lunge consistently forward into the next one. Legs should bend to 90 degrees and try not to lean forward which can put too much weight on the front foot and knee.

3x12 - 30 seconds rest

Push ups - AMRAP (as many reps as possible) x3 sets

Pull ups - AMRAP (as many reps as possible) x3 sets

Stay tuned for more short intensive workouts.