5 Advanced Workouts for Athletes in 2025

                                                 

                                               

5 Advanced Workouts for Athletes in 2025

What’s Really Working in High-Performance Gyms Right Now (No Fluff, Just Results)  

Let me be honest—most training advice online is recycled garbage. I know because I’ve wasted time on it too. But after coaching Division I athletes, UFC fighters, and regular people who just want to move better, here’s what actually delivers results in 2025.  

1. Power-First Training (Stop Wasting Your First 15 Minutes  

We used to foam roll for 10 minutes like everyone else. Then we noticed our athletes moved like zombies through their first few sets. So we flipped the script: now we start every session with explosive jumps or throws.  

Why It Works:

- Wakes up your nervous system better than any warm-up  

- Improves rate of force development (translation: you get faster)  

- Makes heavy lifts feel lighter  

Real-World Example:  

Our college baseball group added 4-6 mph to their throwing velocity in 8 weeks just by starting workouts with:  

5 minutes of med ball slams (20-30 lbs. full effort)  

                                        

3x5 trap bar jumps (light weight, but explode like you’re trying to launch through the roof)  

                                                    

Sample Lower Body Day:  

1. Depth Jumps (4x3) – Land soft, jump high  

                                            

2. Front Squats (5x5) – Heavy, but not grinders  

                                       

3. Single-Leg Romanian Deadlifts (3x8/leg) – Balance matters  

                                       

4. Backward Sled Drags (4x20 yards) – Knees will thank you  

                                            

Pro Tip: The backward sled drags came from our physio yelling at us about knee health. Now they’re non-negotiable—even though everyone walks like a cowboy afterward.  

2. Train Movement, Not Muscles (Play Like You’re a Kid Again)

Watch a 10-year-old play soccer. They’re not doing bicep curls—they’re reacting, cutting, and accelerating. That’s how adults should train too.  

Our New Rules:  

- Prep joints first (not just foam rolling—active mobility)  

- Train in all directions (lateral, rotational, backward)  

- Make it competitive (loser buys smoothies)  

Agility Day That Works:  

- Lateral Hurdle Hops (3x8/side) – Explode sideways, stick the landing  

                                            

- Towel Grip Pull-Ups (3x max reps) – Grip strength from hell  

                                      

- Reaction Sprints – Coach points, you sprint (50% chance of faceplanting)  

                                           

Real Results: A soccer player dropped her 5-10-5 shuttle time by 0.4 seconds in 6 weeks. No fancy machines—just old-school drills done with intent.  

3. Pair Heavy Lifts With Explosive Moves (The “Cheat Code” for Power) 

We discovered this by accident when the gym was packed one day. Now it’s our secret weapon.  

How It Works:  

1. Heavy lift (4-6 reps)  

2. Immediately into explosive variation (6-8 reps)  

3. Rest 3 minutes (lie on floor if needed)  

4. Repeat 3-4 rounds  

Best Pairings Right Now:  

- Deadlifts → Broad Jumps 

- Bench Press → Ploys Push-Ups  

- Pull-Ups → Med Ball Slams  

Proof It Works: A basketball player added 4 inches to his vertical in 10 weeks. His coach thought he was juicing—nope, just smart pairing.  

4. Hybrid Training (Yes, You Can Be Strong and Have Endurance)  

The “you can’t do both” myth is dead. Our best athletes are proof.  

Sample Week for a Triathlete Who Deadlifts 2.5x Bodyweight:

- Monday: Heavy squats & presses  

- Tuesday: Easy 45-minute bike ride (Zone 2, mind-numbingly boring)  

- Wednesday: Mobility work (mostly complaining)  

- Thursday: Deadlifts & pulls  

- Friday: Long swim (where he questions his life choices)  

- Saturday: Hill sprints (pure suffering)  

Insight: The easy endurance days are boring but necessary. They’re what let him crush heavy days without burning out.  

5. Use Tech Wisely (Or Just Use Chalk and a Notebook)  

We’ve wasted money on every gadget. Here’s what actually helps:  

- HRV4 Training App – 60-second morning check tells you if you’re recovered  

- Slow-Mo iPhone Videos – Catches form breakdowns when lifts get ugly  

- Pen & Paper – Still the best way to track progress  

Reality Check: The most useful tech in our gym is the chalk bucket that’s been here since 2012.  

The Bottom Line (No Bullshit)  

The best training:  

1. Starts explosive (stop wasting time on useless warm-ups)  

2.Trains movement (not just muscles)  

3. Pairs heavy + explosive (the power cheat code)  

4. Balances strength + endurance (hybrid athletes win)  

5. Uses tech as a tool (not a crutch)  

Try this for 4 weeks. Film your sessions. Take notes. Adjust. The results will speak for themselves—probably with a few new calluses and maybe a sled track mark on the gym floor.  

Now go train. And do comment bad boys bad boys what you gonna  do.

                                                    what you gone do when we come for you.