Football season is here! Every Sunday men across the USA glue to TV to watch modern day gladiators battle, usually in awe of the physical prowess of the guys on the screen. Wanna be more like the heroes you watch every Sunday? You need to train like one. No pro baller logs infinite hours on a treadmill, elliptical or a stationary bike. Ditch steady state cardio workouts and start a structured strength, power and anaerobic fitness routine.

Translation:  Start lifting heavy & working out hard for short bursts of time, pushing your body harder but for short duration. In order to gain maximal strength, power & size, you need to increase the weight load & intensity of workouts. Cardio is necessary but instead of slow steady state it should be intensive cardio that elevates heart rate for short intervals spliced with recovery time.

I’m not saying you should try to bench press 225lbs like the football players do at The Combine, but I do suggest lifting the heaviest weight that you can manage to lift WITH CORRECT FORM for a total 5 reps. Focus on large muscle groups functioning as prime movers: quadriceps, hamstrings, chest, back. Pay less attention to smaller muscles, such as biceps, triceps and calves. Alternate sample strength workout below with cardio days with sprint intervals at 85% of Max Heart Rate (220 – your age). Use a heart rate monitor (HRM) to ensure you’re working at correct intensity for results!



  • Bench Press – 5 sets of 5 reps
  • DB Rows – 5 sets of 5 reps
  • DB Overhead Press – 5 sets of 5 reps
  • Squats – 5 sets of 5 reps
  • Dead Lifts – 5 sets of 5 reps
  • Power Cleans – 5 sets of 3 reps
  • Burpees – 5 sets of 10 reps with 30 seconds between sets
  • Pull ups – 5 sets of 5 reps
  • Core Plank – 1 minute
  • Plate Twist – 1 minute
  • Crunches on SB with Resistance Band – 15-20 reps


SAMPLE CARDIO DAY: Perform list below one time.

  • Endurance Sprints: Two 150-meter sprints. Run each in less than 17 seconds. Rest three minutes. Three 200-meter sprints. Run each in less than 24 seconds. Rest three minutes. One 300-meter sprint. Run in less than 41 seconds. Rest five minutes.
  • Stadium Stairs: Sprint up stairs and walk down, do 10 repetitions with 10 seconds rest between each rep. Rest five minutes.
  • Sled Drag: Load a drag sled with 90lbs, sprint with the sled for 30 yards then rest for 30 seconds. Do 8 reps.


Want More Workouts from Sports Conditioning Expert Byron Paidoussi?

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