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Train like a professional athlete

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Training like a professional athlete can provide you lots of benefits. You don't have to be a professional athlete to train like one. When you train like a professional athlete, it will take your fitness to the next level. You will be able to build muscle, gain speed and increase your agility which will help you to improve your athletic performance.

Relax and release

Myofascial release is something that you need because it is a deep tissue work which will deactivate painful muscle knots and also will increase the suppleness of your body. It can be done using different tools such as a form roller, softball, lacrosse ball, golf ball or massage stick. Let's see why it is important. If you have tight gluts, you'll not be able to perform squat, bend and jump efficiently and as a result of that you will not get the results you expect.

Sleep well

Sleeping is very important for you because when you sleep you go into an anabolic or muscle building state which is optimal for growth. You need a good quality night's sleep that lasts from 7 to 9 hours. It does not matter whether you train in the morning or at night, in both cases you need some quality sleep time.

Activate your muscles

You can use bands for training because they are good for your body. Muscles contract and react to the band's resistance and that will help you to stabilise joints.

Time your rest

It is very important to pay attention to rest intervals because they will help you to get full recovery. When you pay attention to your rest time it will help you to improve maximum outputs and as a result of that you'll be able to operate at a higher level. You'll be able to produce more force when necessary. Rest periods are also crucial to ensure that you are completing each and every workout with quality and proper technique. The rest period will depend on the speed and quality of your athletic performance.

Focus on compound movements

If you want to increase your performance and necessary abilities, you will need to focus on compound movements. These movements include power cleans, squats, overhead presses and deadlifts. These are important for you because they use multiple joints at once. Because they use more muscles at one point, it is possible to gain more muscle. Different compound movements will have different effect on you. From squat is a very effective movement. All such compound movements will help you to get full body strength gains.

Explosive movements

Explosive movements will help you to improve your performance in different sports or in the gym. Jumping is such an explosive exercise and you should use different types of jumping while working out. You can go for squat jumps, boxed jumps and quick vertical jumps which will improve your athleticism. And if you play any sports that need you to jump, practising explosive moments will definitely carry of other benefits to your game.

Get an active recovery

If you have a stiff, sore muscle, the worst thing that you can do is do nothing at all. It is possible to speed up your recovery process. We can do that by brief, low intensity extra workouts. You can go for a walk, a 15 minute dynamic warm-up and such other low intensity exercises.


1. Ultimate Strength & Conditioning
2. Increasing Lean Mass and Strength
3. The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men