7 Day Athletic Workout Split

[@BS-by2sn]

I recently decided to start adding athleticism into my training as I find it so much more fun and functional and I have absolutely no idea where to start and I’m not actually an athlete. But this is the ONLY video I’ve seen that actually provides me with an idea of a workout programme rather than just talking about the qualities etc. This is SO helpful, thank you so much! Subscribed 😊

[@Kul826]

I don’t think many people understand the value of this kind of information that they are getting for free. Coaches like this really have a true passion for what they do Thank you Nick 🙏

[@nickleyden]

Oh thank you brother I appreciate it!

[@Mymamakind]

Agreed!

[@DarkHorseWorkshop]

Video doesn't get enough props. Amazing stuff.

[@nickleyden]

Thank you boss, hoping one day it goes viral hahah

[@physicalimprovement8384]

Nothing better than learning how to do something from someone who is an expert in the field. Thanks for the share!

[@sports._freak]

Exactly what I needed! Thank you for this, you are a great help Nick!! 🙏

[@Apollo-_11-k5n]

Thanks man i got what i was looking for so long. 👍

[@f-14navalaviator58]

In-depth and comprehensive descriptions. How would you pare this all down specific to Decathlon training ? Many thanks !

[@Leonidas-eu9bb]

don't make the mistake to overemphasis the weightroom or conditioning if speed is the main goal! The body isn't good at adapting to multiple stimuli. I also made this mistake. When i quit everything except sprinting and some jumping, i saw a big improvements

[@gdaman3700]

Hey coach, I loved this video but I feel like the volume of this would be good for an off season athlete. Would you be able to make a video covering training for the athlete on season?

[@nickleyden]

Yea in season I typically reducing the total volume of the sets and reps and operating more on a 3-4 x/week training split involving both strength/speed work depending on sport.

[@jasonriox]

3:52 do you think using dumbbells alternatively with forward lunges would be a good workout like this

[@nickleyden]

@@jasonriox ya for sure!

[@scottirons9298]

What season would the athlete have to be in to utilize this type of program?

[@calvinaquil1508]

the fact that there is only 1 day of conditioning implies that this can be used during any season. if there were 2 to 3, i would expect more of a off/pre season focused. and if there were 0, i would expect a in/ post season focus. im no expert tho

[@nickleyden]

typically this type of split would be in the later phases of training in an off-season prep for Season where we are focusing more on power, speed, and peaking out athletes. depending on the athlete we make a few modification based of goals and what they need to keep progressing

[@melrickmina7418]

Is this good for basketball

[@baileyholub6688]

I play rugby so when would I go out and work on the sled? and work on actual field drills

[@Scooter-le7js]

what were the sets and reps for each exercise

[@Anonymous-jy3ek]

What are the sets and reps for chin-ups and dips coach ?

[@victoryfashoro311]

What if I play football when will be best to mix in position work

[@shahfarrdeenislam6896]

Can you do a boxers athlete split

[@christopherfernando1064]

what are some alternatives to ball throws against a wall? my gym doesnt have a dedicated place to throw a ball at.

[@nickleyden]

For the lateral tosses you can substitute that with a cable lateral wood chop exercise. If it more of a pressing motion I would hinge over and throw the ball into the floor. But you could always substitute with either bands or cables for those movements as well. Or swap for landmine presses or jammer presses.

[@gyvunelis1]

is it really good to mix everything? wouldnt be better to work on strength-speed for 1-2month, after that focus on speed-strength and conditioning?

[@nickleyden]

@@gyvunelis1 that’s transitioning linear periodization which is effective for earlier stages of athletic training. But concurrent training like this one utilizing inflating periodization also works very well as you can work multiple qualities without losing out on various adaptations which tends to happen with traditional linear periodization

[@raymondotoole2600]

Hey dude I’m not sure if I didn’t catch the amount of sets and reps for each exercise on each day but got all exercises written down but not sure if you mentioned how many sets and reps we do for each exercise. Apologise if you have

[@bocherarania4447]

Can I do this program in season??

[@jackhill8071]

Is this appropriate for tennis? 😁

[@jfilmzstudio3470]

Yes

[@villagegamer607]

Sir please reply is this effective in cricket

[@cookiesandcreampodcast6504]

If you were to substitute the conditioning day for another lift, would you make day 4 an upper speed strength and day 5 lower speed strength? How would you go about that? Thank you!

[@nickleyden]

Hey whats up! Yea Thats Exactly What I would be doing I would still have the exercises I selected for the FB Day 4 but then I would also add in 2-4 accessory exercises working different planes of movement. So I would ad some lateral lunges/squat variations for LB and for the upper body I would add in more direct back work that had a vertical and horizontal pull exercise.

[@Sahilll.tfx99]

Can i follow this routine as a kicboxer ? And is it going to help me ?

[@nickleyden]

yea for sure along with you kick boxing practice

[@Sahilll.tfx99]

@@nickleyden perfect man thanks alot!

[@raymondotoole2600]

Also if I’m training twice a day can I do day 1 in the morning and day 2 in the afternoon etc ?

[@LianoWessels-y3d]

Hi nick, is this any good for mma?

[@cemgokben1820]

You didn't mention the number of reps and sets for some movements. Should i keep the ones you didn't say the same as the other reps and sets?

[@jadelerio2790]

can I add a plyo day to this split? or will this split alone make me jump higher?

[@cordova2593]

Hey man, I’m in the offseason of my basketball season and I’ve set my eyes on becoming a better player while also becoming more athletic. My only dilemma is that I don’t know to program a plan that will allow me to play my sport at a high intensity while also allowing me to be in the gym and get athletic. Do you think this program would allow me to play basketball intensely while also going through it? If not, what should I try to do in order to reach my goals

[@nickleyden]

you said you are in the offseason, why cant you train hard right now?

[@cordova2593]

@@nickleyden I want to train hard, but I don’t want to get injured by overtraining. If I were to play basketball intensely and workout intensely I could possibly overtrain and get injured before my season starts back up again. I was just wondering if you had any recommendations for my goals in terms of becoming more athletic and becoming better on the court

[@Adumbb]

do i have to keep the workouts for every day different?

[@Ankitahmana]

Love yoy my big brother i can see aura in you believe me im indian monks student

[@nickleyden]

@@Ankitahmana thanks brother I appreciate it

[@kadenpace]

Am I able to use the Chaffey College field and track to perform conditioning and top speed drills? I go to the school but I'm not involved in sports.

[@dagayisi25]

There is no plyometrics?

[@venture8838]

will this cause muscle soreness bcz i play sports frequently nd a normal split makes me so sore that i cant play then

[@bartsimpson4856]

Does this work for football (soccer) aswell?

[@ivanlima777]

Of course

[@Luckybjj614]

Really good video. Made sense and clearly laid out. Curious how this would apply to Brazilian jujitsu. Nice job

[@nickleyden]

thank you I appreciate it. Yea, it is definitely good for BJJ, working on improving overall power, elastic strength, and CNS will improve quickness on the matt. with my BJJ guys in our program, I have them do a little extra grip work and sub out a day of speed training for more conditioning work.

[@mistervarunkumarrawat]

Can i follow these exercises, I'm a cricketer.. ?

[@nickleyden]

100%

[@ryangildemeister3081]

Am I going to gain muscle from training like an athlete

[@nickleyden]

Depends, but if you are pushing the weight to week to week you will get enough mechanical tension to support muscle growth as long as you are eating enough.

[@dfdfr-wg5dn]

nice

[@nickleyden]

Thanks

[@truthseeker7322]

Theoritically a genius but transversing his gross motor skills into the real world is horrible. Great teacher though👍

[@nickleyden]

I always have room to improve my own performance thats why I practice what I preach and train just like this. But, I will say I havent done to bad myself on the field of play. Former D-1 college athlete and doing pretty good out on the rugby pitch now. Appreciate the support for real though.