5 Tips For Sticking To Your Training Program When School Returns

5 Tips For Sticking To Your Training Program When School Returns

As the final weeks of summer approach and you begin to get back in the routine of school, practice, games, and homework, maintaining the drive and finding the time to train can get tough.

You won’t have the free time you once had a few months ago, and you won’t get nearly as many hours of shut-eye as you were when you could sleep until noon. But you’re still expected to keep in shape for your sport.

DON’T PANIC! This is where we come in — we came up with five tips to help you stick to a workout and nutrition plan as school returns.

Summer Nutrition gif

  1. Continue To Eat Breakfast: No matter how early you have to get up to get a nice meal before your workout or class, get it done! Without breakfast in you, you are missing out on the energy you need to help push you through your classes and practices. If needed, prep the meal the night before to save you time.
  2. Pack A Lunch And Skip The Cafeteria Food: Many schools still serve pre-made, processed foods. This is the cheaper route for them to go, but in turn, you’re getting lunch that isn’t fresh and may be high in sodium, sugar, and fat. The safest route to go is to pack a lunch the night before that you can fill with proteins, fruits, and vegetables. These foods will not only help you perform well in class, but they will also give you the needed energy for practice or workouts. Click here to learn about what foods you should eat every day.
  3. Take Advantage Of Your Weekends: Your weekend is when you can catch up on rest, but it’s also when you’re able to spend more time in the gym. Sleep in all you want, but don’t forget to get some running or lifting in when you aren’t busy with class and homework.
  4. Work Out Before School: With homework, tests, practice, and a social life, finding time to get in a solid workout can be really tough. Instead of going to a busy gym, worn out after a long day of class, beat the rush and work out before school. Getting your training done in the morning will also make you feel better during the day.
  5. Get A Good Night Sleep When Possible: With practices running late, homework, studying, and even possibly a part-time job, it can be tough to get to bed at a decent hour as a student athlete. After you’re finished with your obligations for the night, your best bet is staying off of electronics, which can keep your attention for hours.

Not only will you feel better on a daily basis if you can follow these tips, but your overall health and strength will benefit as well. If you put your time in over the summer, training and focusing on your health, why give up now?

Get in shape with this 6-week full body workout plan

Get in shape with this 6-week full body workout plan

Want to get back in the swing of things after a few weeks or months away from the gym? Need a time-efficient workout that won’t steal hours from your day? Looking for a challenge?

Then look no further than this six-week plan that our friends from stack.com created in order to get you back into shape in no time.

This circuit workout plan consists of a mix of exercises ranging from sprints to chin-ups and should be high intensity with little stopping for breaks. Do this routine three or four times per week. If the number of reps is too much for you, reduce them as long as they stay consistent.
These are the exercises you will be completing each day:

Sprints (10 sets)

Summer Workout - Sprints

Always start with the sprint — by far the most explosive exercise. If the weather is bad or you do not have 40 yards to run indoors, use a treadmill in a gym. Set the treadmill to a speed where you can sprint comfortably for five seconds.

Push-Ups (10 sets)

Summer Workout - Push-ups

Beginners, start out your first week with a simple five push-ups. More advanced athletes, start at a higher amount. Slowly increase the number you perform as the weeks move along.

Chin-Ups (10 sets)

Summer Workout - Chip-ups

Start your first week with three to five chin-ups and keep the same amount for all 10 sets. Increase the number of reps as you go, but don’t exhaust yourself too early in the workout or you won’t be able to complete the other sets.

Dips (10 sets)

Summer Workout - Dips

Start your first week with five dips and increase the number as the weeks progress. Start with simple dips, with your hands on a bench and your feet on the floor. As you move along, transition into the position with your hands on the bench and your feet on a box/bench (intermediate stage), and then move into hanging dips (advanced stage).

Sit-Ups (first 5 sets)

Summer Workout - Sit-ups

Perform regular sit-ups with your knees bent. Start your first week with 10 to 15 sit-ups and add more from there.

Seated Russian Twists (second 5 sets)

Summer Workout - Russian Twists

Perform seated twists with a small weight or med ball. Make sure your feet are off the ground, and you are touching the ground on your sides with the weight or med ball. Start your first week with 40 reps and progress from there.

Weekly Plan:

Week 1

  • 40-Yard Sprint
  • 5 Push-Ups
  • 5 Chin-Up
  • 5 Dips
  • 15 Sit-Ups
  • 40 Seated Twists
  • Rest 1 minute
  • Repeat


Week 2

  • 40-yard Sprint
  • 6 Push-Ups
  • 6 Chin-Ups
  • 6 Dips
  • 18 Sit-Ups
  • 45 Seated Twists
  • Rest 1 minute
  • Repeat


Week 3

  • 40-Yard Sprint
  • 7 Push-Ups
  • 7 Chin-Ups
  • 7 Dips
  • 20 Sit-Ups
  • 50 Seated Twists
  • Rest 1 minute
  • Repeat


Week 4

  • 40-Yard Sprint
  • 8 Push-Ups
  • 8 Chin-Ups
  • 8 Dips
  • 22 Sit-Ups
  • 55 Seated Twists
  • Rest 1 minute
  • Repeat


Week 5

  • 40-Yard Sprint
  • 9 Push-Ups
  • 9 Chin-Ups
  • 9 Dips
  • 25 Sit-Ups
  • 60 Seated Twists
  • Rest 1 minute
  • Repeat
Week 6

  • 40-Yard Sprint
  • 10 Push-Ups
  • 10 Chin-Ups
  • 10 Dips
  • 30 Sit-Ups
  • 70 Seated Twists
  • Rest 1 minute
  • Repeat