The Jefit team continues to publish well-designed strength training workouts on their award-winning app. One of the great things is members can also post their own workouts for others to try. The following five strength training programs are such plans. Whether you’re new or a long-time user of the app, one of the following five training programs may be just right for you. Download one today and let’s stay strong together.
5 Strength Training Workouts to Try
This plan is designed for women who are looking for a whole body strength training routine. For this routine you will alternate between Workouts A, B and C on 3 days of the week for 8-weeks. As you continue with this routine you will increase the amount of weight performed for each exercise. With the increase (in small amounts) weight that is performed, you will lower the amount of repetitions that are done.
Strength Training for Boxing
This is a 6 day boxing routine for increasing stamina, endurance, building muscle, and overall strength for boxing. You will workout with weights for 3 days a week to build muscle and gain strength; followed by 3 days of cardio training for increasing endurance and stamina.
The goal is to spend one day training only lower body, then splitting upper body and lower body. Followed by a final workout day training only upper body. For each exercise you want to perform 4 to 5 sets per exercise. When trying to gain muscle endurance, you want to keep your repetition range between 12 and 14 reps per set.
One goal for a boxer is to not bulk up. The idea is to have strength, speed and endurance to outlast your opponent. Make sure with any boxing workout you stay hydrated since boxing is such a physically demanding sport.
Strength Training for Cycling: 12-Weeks
This is a 12-week cycling training routine focused on building muscle strength and endurance. The plan uses multi joint free weight machines. You perform the same exercises for 12-weeks, with each week changing the volume of work performed for each workout.
The routine is on Mondays and Wednesdays throughout your week while other days are set for cycling training. As you move through the routine, decrease the volume (sets x reps.) to help your body make gains.
Strength Training for Lacrosse
This is a lacrosse strength training routine that focuses on gaining strength, improving cardio, and endurance for playing lacrosse. Lacrosse is a physically demanding sport that requires forearm / overall full body strength to compete against other well-conditioned players.
With this routine you will workout 4 days a week with 2 days focused upon the upper body and 2 days split for the lower body. You will perform this routine as upper body, lower body, upper body and finishing off with lower body. This isn’t a bulking routine or cutting routine, this routine is focused on gaining strength, improving endurance/stamina and building muscle.
It’s important to warm up and stretch before any workout or playing lacrosse to prevent pulling or injuring muscles. Depending on how you want to train you can add in more abdominal exercises, substitute exercises in or increase/decrease the amount of time performed for cardio. On rest days you can add more cardio in to help improve your stamina.
Push-Pull Strength Training for Baseball
This is a push-pull strength training routine for baseball players to help build an athletic physique and prevent an individual from injuring themselves. With this routine you will perform the first 2 exercises as a super-set, followed by the next two as a superset with 45 rest period and the final two exercises as a superset. After you have completed all 3 supersets, you will repeat the workout day as a circuit two more times.
Circuit training was designed to perform a set amount of exercises in a row (circuit) with minimal rest between sets of exercise. There is a warm-up routine before the actual routine where you will perform 2 sets of each exercise. This will loosen the muscles for the push-pull superset circuit that you are about to perform. The main focus of this routine is to build overall strength in the muscles to help increase power when hitting the baseball as well as strengthening the muscles for throwing the baseball. You can throw cardio into this routine on any of the exercise days, or on a rest/off day.
Try Jefit App
Jefit, named best strength training app for 2022 by MUO, BYRDIE and ORIGYM. It has a community that’s responsible for 92,000,000 workouts to date! The app, which recently passed 10 million downloads, comes equipped with a customizable workout planner and training log. The app has ability to track data, offer audio coaching cues, and can share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. #staystrongertogether