Throughout my 10 years of training athletes from different sports, I’ve come up with workouts that will make you run faster, jump higher and move quicker on the field. The work you put in the weight room should directly help you perform in your sport, so it’s important to do the right exercises.

Here is my go to workout for power athletes:

  • Dynamic Warm up for 10-15 minutes
Karim Benzema doing front squats with The Physical Training Company



  • Front Squats
    • 4 sets of 4-6 reps
    • 2 minute break between sets


  • Hip Thrusts
    • 4 sets of 8-10 reps
    • no break
  • Squat jumps
    • 4 sets of 6
    • 2 minute break before starting hip thrusts again


  • Bulgarian Splitsquats
    • 3 sets of 8 reps each leg
    • 90 second break between sets


  • Lying leg curls
    • 3 sets of 6-8 reps
    • 90 second break between sets


  • Bike sprints
    • 30 seconds as hard as possible with high resistance
    • 60 seconds easy to recover
    • Repeat 5 times


  • Cool down for 5 minutes, either on the bike or jogging


Don’t worry about going heavy at the beginning, focus on having proper technique. As you start getting more comfortable, start increasing the weight gradually. If you would like to get your own personalized training program or to get more workouts like these, check out our online training page!

Coach Nic demonstrating front squats using a barbell
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