T Nation

Best Workout for Athletes


#1

Hi, I am a 20 years old football player and I have to put on substantial mass this offseason while also improving my power output and strength (I am moving from defensive end to defensive tackle). I want to add effective mass, not a ton of fat and I was wondering which program between the Built for Bad Strength Circuits and the Look Like a Bodybuilder, Train like an Athlete would be best for me to achieve my goals. Thank you!


D1 Football Player, Help Needed
#2

PHASE 1 - ‘‘NEURAL REWIRING’’ TOWARD A MORE EXPLOSIVE PROFILE
Duration: 4 to 6 weeks

Split:
Monday: Lower body
Tuesday: Upper body
Wednesday: OFF
Thursday: Whole body
Friday: OFF
Saturday: Whole body
Sunday: OFF

MONDAY

SECTION A - ACTIVATION (15 minutes max)
A. Jumping onto a box in front 3-4 sets of 5 jumps
B. Jumping onto a box to your left 3-4 sets of 5 jumps
C. Jumping onto a box to your right 3-4 sets of 5 jumps
D. Jumping onto a box behind you 3-4 sets of 5 jumps

SECTION B - STRENGTH & POWER
A1. Broad jumping - 5 jumps per set
A2. Romanian deadlift - sets of 5 reps. Use 60-75% of your maximum, lift explosively, never use the same load for two sets in a row (wave up and down) perform 4 to 6 sets. 30-45 seconds between A1. and A2. and between A2 and A1.

B1. Vertical jumping - 5 jumps per set
B2. Front squat - sets of 5 reps. Use 60-75% of your maximum, lift explosively, never use the same load for two sets in a row (wave up and down) perform 4 to 6 sets. 30-45 seconds between B1. and B2. and between B2 and B1.

C1. Lunge jump (switch legs in the air) - 3 jumps per leg per set
C2. Lunges (alternate leg on every rep) - sets of 4 reps per leg. Use 60-75% of your maximum, lift explosively, never use the same load for two sets in a row (wave up and down) perform 4 to 6 sets. 30-45 seconds between C1. and C2. and between C2 and C1.

D1. Ankle jumps - 10 reps per set
D2. Standing calves raise - 6 reps per set. Use 60-75% of your maximum, lift explosively, never use the same load for two sets in a row (wave up and down) perform 4 to 6 sets. 30-45 seconds between D1. and D2. and between D2 and D1.

TUESDAY

SECTION A - ACTIVATION (15 minutes max)
A. Plyo push-ups hands on bench 3-4 sets of 5 projections
B. Medicine ball throwdown 3-4 sets of 5 throws
C. Medicine ball throw from chest 3-4 sets of 5 throws

SECTION B - STRENGTH & POWER
A1. Speed DB press - 5 reps per set. Use 40-50% of your max with as much speed as possible
A2. Bench press - sets of 5 reps. Use 60-75% of your maximum, lift explosively, never use the same load for two sets in a row (wave up and down) perform 4 to 6 sets. 30-45 seconds between A1. and A2. and between A2 and A1.

B1. Speed bent over DB rowing (alternate arm on each rep) - 5 reps per arm per set
B2. Bent over barbell row - sets of 5 reps. Use 60-75% of your maximum, lift explosively, never use the same load for two sets in a row (wave up and down) perform 4 to 6 sets. 30-45 seconds between B1. and B2. and between B2 and B1.

C1. Medicine ball throw from chest on incline bench - 5 throws per set
C2. Incline bench press - sets of 5. Use 60-75% of your maximum, lift explosively, never use the same load for two sets in a row (wave up and down) perform 4 to 6 sets. 30-45 seconds between C1. and C2. and between C2 and C1.

D1. Medicine ball throw overhead (push press style) - 5 throws per set
D2. Standing DB press - 5 reps per set. Use 60-75% of your maximum, lift explosively, never use the same load for two sets in a row (wave up and down) perform 4 to 6 sets. 30-45 seconds between D1. and D2. and between D2 and D1.

THURSDAY

SECTION A - ACTIVATION
A. Hold a pair of light DB in the starting position of a shoulder press; jump onto a box, when you land do an explosive DB shoulder press - 3-4 sets of 5 reps

B. 1-arm DB snatch - 3-4 sets of 3 reps per arm

SECTION B - STRENGTH & POWER TRAINING
A1. Top-half back squat from pins - ramp up to a max force set of 3 reps
A2. Vertical jump - 5 jumps per set. 30-45 seconds between exercises.

B1. Top-half deadlift (just above knees) from pins - ramp up tp a max force set of 3 reps
B2. Broad jump - 5 jumps per set

C1. Top-half incline bench press from pins - ramp up tp a max force set of 3 reps
C2. Plyo push-ups hand on bench - 5 projections per set

D. Chin-ups (or fatman pull-ups if not strong enough) - 3-4 sets pf max reps

SATURDAY

SECTION A - POWER CIRCUIT
A1. Jump onto a box in front - 5 reps
A2. Plyo-push up hands on bench - 5 reps
A3. Speed back squat - 3 reps at 40-50%
A4. Push press - 3 reps at 60-70%
A5. Fatman pull-up - 5 reps with max speed

Rest a maximum of 25 seconds between stations.
Perform anywhere from 6 to 12 circuit… stop when speed and explosiveness starts to degrade
If one exercise becomes slower but the others are fine, drop the exercise that is slowing down and keep performing the others.
PHASE II - STRENGTH AND SIZE FOCUS I
DURATION: 4 to 6 weeks

TRAINING SPLIT:
Monday: Squat & quads
Tuesday: Vertical push & pull
Wednesday: OFF
Thursday: Deadlift & hips
Friday: OFF
Saturday: Horizontal push & pull
Sunday: OFF

MONDAY

SECTION A - ACTIVATION
A. Jump onto a box in front - 3-4 sets of 5 jumps
B. Jump squat (20% body weight) - 3-4 sets of 5 jumps

SECTION B - SIZE & STRENGTH
A. Front squat - sets of 5 reps - start at roughly 50-60% and ramp up to max force point for 5 reps

B. Back squat - sets of 5 reps - ramping, start where you ended the front front squat and work up to max force for 5 reps

C. Top half back squat (slightly above 90 degrees)- ramping, start where you ended the full back squat and ramp up to max force for 5

D. Back squat - 1 set of max reps with 80% of the top weight you reached on the full back squat

TUESDAY

SECTION A - ACTIVATION
A. Medicine ball toss overhead (push press fashion) - 3-4 sets of 5 throws
B. Medicine ball slam - 3-4 sets of 5 throws

SECTION B - STRENGTH & SIZE
A. Standing military press - sets of 5 reps, start at roughly 50-60% and ramp up to max force point for 5 reps

B. Push press - ramping, start where you ended the military press and ramp up to max force for 5 reps

C. Incline bench press - 3 sets of max reps with what you ended up with on the push press

*IMPORTANT: After every set of exercises A, B and C perform a set of pull-ups… perform about 2/3 of the number of your max reps (e.g. if you can do 10 pull-ups do sets of roughly 6 reps)

D1. Preacher curl - 3-4 sets of 6 reps

D2. Seated overhead DB triceps extension - 3-4 sets of 6 reps (superset D1 and D2)

THURSDAY

SECTION A - ACTIVATION
A. Broad jumps - 3-4 sets of 5 jumps
B. 1-arm DB snatch - ramping sets of 3 reps per arm

SECTION B - STRENGTH & SIZE

A. Power high pull (lift bar up to sternum) - sets of 3 reps, start at roughly 50-60% and work up to max force for 3 reps

B. Power low pull (light bar up to belly button) - ramping, start where the high pull ended, work up to the max force set for 3 reps

C. Deadlift - ramping, start where the low pull ended and work up to the max force set for 3 reps

D. Top half deadlift in rack (just above knees) - start where the deadlift ended and work up to the max force set for 3 reps

SATURDAY

SECTION A - ACTIVATION
A. Plyo push-up - 3-4 sets of 5 reps
B. Medicine ball throw from chest - 3-4 sets of 5 reps

SECTION B - STRENGTH & SIZE

A. Close-grip bench press - sets of 5 reps, start at roughly 50-60% work up to max force set for 5 reps

B. Bench press - sets of 5 reps, start where you ended the close-grip bench and work up to max force set for 5 reps

C. Top half bench press in rack (6-8" from chest) - start where you ended the bench work up to max force set for 5 reps

IMPORTANT: After *every set of execises A, B and C perform one set of 5 reps on any horizontal rowing movement

D1. Standing DB hammer curl - 3-4 sets of 6 reps
D2. Lying DB triceps extension - 3-4 sets of 6 reps (superset D1 and D2)
PHASE III - STRENGTH AND SIZE FOCUS II
DURATION: 4 to 6 weeks

Training split:
Monday: 1 whole-body lift + Vertical push/pull
Tuesday: Lower body
Wednesday: OFF
Thursday: 1 whole-body lift + horizontal push/pull
Friday: Arms
Saturday: Power circuit
Sunday: OFF

MONDAY

SECTION A - ACTIVATION
A1. Depth jumps - 3-4 sets of 5 reps
A2. Plyo push-up - 3-4 sets of 5 reps
A3. Medicine ball slam - 3-4 sets of 5 reps

SECTION B - STRENGTH & SIZE
A. Power clean & push press - sets of 3 reps, start with roughly 50-60% and ramp up to max force set for 3 reps

B1. Standing DB shoulder press - 4-6 sets of 5 reps

B2. Chin-up parallel grip - 4-6 sets of 5 reps (add weight if needed)… 30-45 sec. of rest between both exercises

C1. Incline bench press - 4-6 sets of 5 reps

C2. Chin-up pronated grip - 4-6 sets of 5 reps (add weight if needed) … 30-45 sec. of rest between both exercises

D1. Dips (no weight) - 4 sets, stop 2 reps short of failure

D2. Chin-up supinated grip (no weight) - 4 sets, stop 2 reps short of failure

TUESDAY

SECTION A - ACTIVATION
A. Jump on to a box in front - 3-4 sets of 5 reps
B. Jump on to a box behind you - 3-4 sets of 5 reps
C. Broad jump - 3-4 sets of 5 reps

SECTION B - STRENGTH & SIZE
A. Sumo deadlift - 3 reps, start at roughly 50-60% and ramp up to max force set for 3 reps

B. Front squat - 5 reps, start at roughly 50-60% and ramp up to max force set for 3 reps

C. Bulgarian split squat (no weight) - 3 sets, stop 2 reps short of failure

D. Glute-ham raise (back hyperextension if you don’t have GHR) - 3 sets, stop 2 reps short of failure

THURSDAY

SECTION A - ACTIVATION
A. Medicine ball throw from chest - 3-4 sets of 5 reps
B. Speed 1-arm row - 3-4 sets of as many reps as you can in 15 seconds

SECTION B - STRENGTH & SIZE
A. Power snatch from the hang - 3 reps, start at roughly 50-60% and work up to max force set for 3 reps

B1. Bench press - 5 reps, start at roughly 50-60% and work up to a max force set for 5 reps

B2. Bent-over barbell rowing - 5 reps, start at roughly 50-60% and work up to a max force set for 5 reps. 30-45 seconds between both exercises

C1. Push-ups - 3 sets, stop 2 reps short of failure

C2. Fatman pull-up - 3 sets, stop 2 reps short of failure

FRIDAY

SECTION A - STRENGTH & SIZE

A1. Top half close-grip bench press - 5 reps, start at roughly 50-60% and work up to max force set for 5 reps

A2. Preacher curl - 5 reps, start at roughly 50-60% and work up to a max force set for 5 reps. 30-45 seconds between both exercises

B1. Lying DB triceps extension - 5 reps, start at roughly 50-60% and work up to a max force set for 5 reps.

B2. Standing DB hammer curl - 5 reps, start at roughly 50-60% and work up to a max force set for 5 reps. 30-45 seconds between both exercises

C1. Overhead DB triceps extension (one DB for both hands) - 5 reps, start at roughly 50-60% and work up to a max force set for 5 reps.

C2. Standing reverse-grip EZ bar curl - 5 reps, start at roughly 50-60% and work up to a max force set for 5 reps. 30-45 seconds between both exercises

SATURDAY

SECTION A - POWER CIRCUIT
A1. Power clean (70-75%) 3 reps
A2. Speed bench press (40-50%) 5 reps
A3. Jump squat (20% bodyweight) 5 reps
A4. Medicine ball slam 5 reps

Perform circuit 9-12 times… drop an exercise if it stops being explosive… 15-30 seconds between exercises.
PHASE IV- POWER
DURATION: 4 to 6 weeks

Training split:
Monday: Lower body I
Tuesday: Upper body I
Wednesday: OFF
Thursday: Lower body II
Friday: OFF
Saturday: Upper body II
Sunday: OFF

MONDAY

A1. Jump on to a box in front - 5-7 sets of 5 reps

A2. Depth jumps for height (jump straight up)- 5-7 sets of 5 reps

A3. Jump squat (25% of bodyweight) - 5-7 sets of 5 reps

A4. Power clean from hang - 5-7 sets of 3 reps

A5. Front squat - 5-7 sets of 3 reps

Perform as a circuit with 60-75 seconds between stations
TUESDAY

A1. Medicine ball throw from chest - 5-7 sets of 5 reps

A2. Plyo push up hands on bench - 5-7 sets of 5 reps

A3. Speed bench press (50%) - 5-7 sets of 5 reps

A4. Push press - 5-7 sets of 3 reps

A5. Bench press - 5-7 sets of 3 reps

Perform as a circuit with 60-75 seconds between station
THURSDAY

A1. Broad jumps - 5-7 sets of 5 reps

A2. Depth jumps for distance (jump forward) - 5-7 sets of 5 reps

A3. Jump goodmorning (15% bodyweight)- 5-7 sets of 5 reps

A4. Power snatch from hang - 5-7 sets of 3 reps

A5. Deadlift - 5-7 sets of 3 reps

Perform as a circuit with 60-75 seconds between station
SATURDAY

A. Bent over barbell rowing - sets of 3 reps, start at 50-60% and ramp up to max force set for 3

B. Chin-up supinated grip - 4 sets of max reps

C. Barbell shrugs - sets of 5 reps, start at 50-60% and ramp up to max force set for 5

D. Bent over lateral raise - 3-5 sets of 8 reps


#3

or

Canadian Ascending - Descending Power Training
By: Chris Thibaudeau
(This is a training program for strength & explosiveness for athletes.)

Monday: Ascending lower body
Tuesday: Ascending upper body
Wednesday: OFF
Thursday: Descending lower body
Friday: OFF
Saturday: Descending upper body
Sunday: OFF

The nuts and bolts

The method is simple. It uses a series of exercises, each different in nature in regard to the F = ma equation. It will use one pure slow-speed strength exercise (or limit strength exercise), one strength-speed exercise, one speed-strength exercise, one reactive strength exercise and one bounding exercise.

Exercises:

  1. Full back squat / Front squat
  2. Trap Bar deadlift
  3. Jump squat
  4. Broad jump
  5. Jump lunges

The workout is done twice per week. The first time you start with no.5 and work up to no.1 (ascending training). In the second training you start with no.1 and work your way down to no.5 (descending training). This way, you emphasize the high-speed movements once and the slower speed movements with a greater strength component once also. This will allow you to get an incredibly powerful and explosive lower body!

Program design
While it’s not set in stone, I recommend using a 3-1 approach to this training. This means that you increase the volume during the first 3 weeks, then cut it down drastically during the fourth week to allow the body to surcompensate. During week 3 you should be at the end of the line … you should be tired and somewhat fatigued (although not excessively). Performance-wise that third week is your lowest point (keep that in mind!), but during the fourth week you get better and better and when you start a new 4 weeks cycle you are much improved compared to the first cycle. This progression is maintained for 3 cycles.
Here’s what a sample program might look like. You’ll notice that I do not write the reps, sets and load immediately. Right after the workout description there will be a list of periodization tables for each exercise explaining how much to do every week. BTW, the exercises are not supersetted, you do all the sets for exercise one then move on to exercise two etc.

Table 1. Exercises and training density
Training Day Exercise Rest intervals btw. sets

Monday

A) Jump lunges 1-2 minutes
B) Broad jumping 1-2 minutes
C) Jump squat 2-3 minutes
D) Trap bar deadlift 2-3 minutes
E) Full back squat 3-4 minutes

Thursday

A) Full back squat 3-4 minutes
B) Trap bar deadlift 2-3 minutes
C) Jump squat 2-3 minutes
D) Broad jumps 1-2 minutes
E) Jump lunges 1-2 minutes

Table 2. Periodization for the Back squat
Week 1 Week 2 Week 3 Week
Reps 7 6 5
Sets 4 5 6
Load 80 % 83 % 85 %

Table 3. Periodization for the Trap Bar Deadlift
Week 1 Week 2 Week 3
Reps 5 4 3
Sets 4 5 6
Load 83 % 85 % 88 %

Table 4. Periodization for the Jump squat
Week 1 Week 2 Week 3
Reps 10 9 8
Sets 4 5 6
Load 20 %* 22 %* 25 %* (The percentage is in relation to your body weight)

Table 5. Periodization for the Broad jump
Week 1 Week 2 Week 3 Week
Reps 10 10 10
Sets 3 4 5
Load BW* BW* BW* (The load is body weight only)

Table 6. Periodization for the Jump lunges
Week 1 Week 2 Week 3
Reps 10* 10* 10*
Sets 3 4 5
Load BW** BW** BW** (Number of reps per leg, do both legs
**) The load is body weight only

Constructing the workouts

To build your workouts you simply have to look at the periodization tables. Let’s say that you are in week 3 and that it’s your Thursday workout. That would give you:

Full Back squat
6 sets of 5 reps with 85% using a tempo of 301, 3-4 minutes between sets
Trap Bar deadlift
6 sets of 3 reps with 88 %, 2-3 minutes between sets
Jump squat
6 sets of 8 reps with 25%, 2-3 minutes between sets
Broad jumps
5 sets of 10 with your body weight, 1-2 minutes between sets
Jump lunges
5 sets of 10 with your bodyweight, 1-2 minutes between sets
Upper body Exercises:

Bench press
Push press
Medicine ball throw from chest
Depth push-ups
1/2 power push ups
The workout is done twice per week. The first time you start with no.5 and work up to no.1 (ascending training). In the second training you start with no.1 and work your way down to no.5 (descending training). This way, you emphasize the high speed movements once and the slower speed movements with a greater strength component once also. This will allow you to get an incredibly powerful and explosive upper body!

Tuesday

A) 1/2 power push ups 1-2 minutes
B) Depth push ups 1-2 minutes
C) Med. Ball throw 2-3 minutes
D) Push press 2-3 minutes
E) Bench press 3-4 minutes

Saturday

A) Bench press 3-4 minutes
B) Push press 2-3 minutes
C) Med. Ball throw 2-3 minutes
D) Dept push ups 1-2 minutes
E) 1/2 power push ups 1-2 minutes

Table 2. Periodization for the bench press
Week 1 Week 2 Week 3
Reps 7 6 5
Sets 4 5 6
Load 80 % 83 % 85 %

Table 3. Periodization for the push press
Week 1 Week 2 Week 3
Reps 5 4 3
Sets 4 5 6
Load 83 % 85 % 88 %

Table 4. Periodization for the medicine ball throw
Week 1 Week 2 Week 3
Reps 10 9 8
Sets 4 5 6

Table 5. Periodization for the depth push ups
Week 1 Week 2 Week 3
Reps 10 10 10
Sets 3 4 5
Load BW* BW* BW* (The load is body weight only)

Table 6. Periodization for the 1/2 power push ups for reps
Week 1 Week 2 Week 3
Reps AMAP10* AMAP15* AMAP20* (Refer to As Much reps As Possible, the number refers to the amount of time. So AMAP10 means as much reps as possible in 10 seconds.
)
Sets 3 4 5
Load BW
* BW** BW**
The load is body weight only

Constructing the workouts
To build your workouts you simply have to look at the periodization tables. Let’s say that you are in week 3 and that it’s your Friday workout. That would give you:

Bench press
6 sets of 5 reps with 85% using a tempo of 301, 3-4 minutes between sets
Push press
6 sets of 3 reps with 88%, 2-3 minutes between sets
Medicine ball throw from chest
5 sets of 10 reps with 10-20lbs, 2-3 minutes between sets
Depth push ups
5 sets of 10 with your body weight, 1-2 minutes between sets
1/2 power push ups for reps
5 sets of AMAP20 with your bodyweight, 1-2 minutes between sets
Complete training schedule / Adding other exercises / Conclusion…
Complete training schedule
If you choose to do the whole ascending - descending power program the schedule is as follow:

Monday: Ascending lower body
Tuesday: Ascending upper body
Wednesday: OFF
Thursday: Descending lower body
Friday: OFF
Saturday: Descending upper body
Sunday: OFF

Conclusion
Once again let me tell you that this is not a powerlifting or bodybuilding program. It is not optimal to develop maximum strength and/or size. It is an approach to develop maximum power and should be used mainly by athletes wishing to improve their sport performance.

On the other hand, it is a great program to develop power. But that doesn’t mean that you should only use this program for the rest of your life.


#4

@nickj_777
Good call


#5

Thanks!


#6

What?!

He is trying to transition to DT from DE.

I understand how a lot of that massive training program can help with power and speed. But, damn man, that seems like over kill to me.

OP. My opinion is to do a 3 day a week full body strength training program, (531, starting strength, strong lifts, 5x5)
On the other two days, instead of tradition cardio work, do prowler pushes, blocking sled work, and heavy bag work. On the heavy bag work, instead of shadow boxing and blocking, work on your interior line hand moves that you would use to get the OL’s hands off you.

Keep you bench press work with your hands closer inside, close-grip bench is better for your needs than traditional bodybuilding bench. Shoulder width, no wider.

If you are putting in the real work in training I would not worry one bit about any excess weight you are putting on. EAT YOUR ASS OFF! Dude, eat your ass off.

Become a BEAST that can crush through a brick wall. You need the Earth to move when you drive your feet into the ground to fire off the ball.


#7

Thanks man!


#8

FYI that program is CT’s offseason football program. So if you think that’s overkill ask CT.


#9

It’s cool. I don’t need to ask CT, it’s overkill for a DE moving to DT. You can ask CT and he will agree.


#10

I don’t agree with that. I’ve seen too many young guys gain too much fat when changing position or moving up a level, ending up slower.

Speed kills. I coached football for 9 years and was a DC for 6 and I always preferred to have a super explosive and fast DT instead of a super large one. The only DT that did really good by force feeding more weight on where those who were naturally designed to be big dudes.

If your assets are explosiveness and speed don’t sacrifice them for just more size. YES try to gain muscle and weight but NEVER at the expense of speed and explosiveness. SPEED kills… you are a lot less likely to be one pound short than one yard short … you can’t tackle what yo can’t catch up… etc.


#11

Very, very surprising to me. I understand the points you are making, but I dont see him doing what you described over an off-season. On top of that, he would be losing weight once organized practices start. I respect your knowledge, but do not agree at all.

Would you recommend one of the other programs the other guy posted for this player?


#12

They’re both his programs and I used both for my cousin who is a right winger and he is dominating this year!


#13

Correct, they are both Coach’s programs. I am curious if Coach would recommend one of these programs for this individual that we are talking about in this thread with OP’S goals in mind.


#14

For instance on Friday: Section A. Strength and Size, in the first program listed, looks like a wasted day for this particular person and his goals IMHO.


#15

I would say we would need further informations about op. What are his weaknesses and how did he train in the past ? Does he really need more mass or is this only his own "wrong"opinion ?


#16

Fine then.I always valued speed over bulk. A mistake people make is try to be NFL-size too soon. They look at rosters and see that a DT is 300 for example… if you are 240 and try toi become 300 rapidly you WILL lose speed (not to mention the health effects). I know it happened to me when I went from 185 to 220 in one summer. If someone is a junior in High School he essentially has 4-5 years to gain size… adding 15lbs a year (let’s say 10 of muscle and 5 of fat) will leave that person around 290-2955 at the same degree of leanness and likely faster and more explosive (also healthier than if he bulked up).

I just don’t like when someone gains fat on purpose… it will accomplish nothing and since the body has a limited capacity to add muscle, pigging out will only lead to fat gain without more muscle.


#17

Without a doubt you make some very good points. A better way for me to state my suggestion would be to put in the work like described, and feed yourself with lots and lots of nutritious foods and don’t be concerned about adding a little body fat in the process. Don’t just try to get bigger by getting fat as possible.

I agree with Akidara, we need some more info on OP.

Thanks Coach CT for taking the time to join in this discussion


#18

Thanks coach for your advice, I’m not trying to be 300 plus pounds. I’m currently around 225 and would like to move closer in the 240-245 range without too much fat.


#19

As for more info about me, I’m currently in the 225 pounds range with about 15-18% body fat, with a 405 pounds 1rm squat, 495 pounds 1rm deadlift and 240 pounds 1rm bench Press.


#20

So coach, do you think the look like a bodybuilder train like an athlete would be à good workout for me?