Train like a pro

Herschel Walker, the former NFL running back and Heisman winner, was a workout fiend whose excess led to success and durability on the football field. And at 47 years of age, he’s still keeping in shape for his second career as an MMA fighter. His daily workout is devastating: 2,000 push-ups, 3,000 reps targeting abs, 1,500 pull-ups, 1,000 triceps dips, 1,000 squats, and running drills.

Read more: http://www.askmen.com/top_10/fitness/top-10-legendary-workouts_7.html#ixzz2b71BzTKy

Jerry Rice: The hill sprints were about two-and-a-half miles up, and the last 800 meters were completely uphill. We ran it for time, and if you could get around that 15, 16 mark, that was excellent. A lot of guys came to train with me over the course of my career, and a lot of guys fell by the wayside.

You know your body is going to be sore, and you know there's going to be some days where you don't want to get out of bed, but still, you're obligated to do that, and that was my approach to the game.

Former NFL rushing leader, Emmitt Smith, was known for performing quick and explosive workouts that required little or no use of exercise equipment. A lot can be learned from Emmitt Smith and his workouts. His physical strength and endurance helped him lead the Dallas Cowboys to three Super Bowl victories (1993, 1994 and 1996) and he is ranked #1 in the all-​​time rushing leader list.

Emmitt Smith’s workouts are effective, and most of his workouts take less than 30 minutes to complete.

Squats, lunges, Sit ups or crunches, push ups

How to Get Faster: Interview with Speed Coach, Patrick Beith

Q- What might be a sample preseason routine for conditioning for the 100m or 200m event?

A: In the preseason I use more volume of conditioning work then decrease it throughout the periodized season as the training emphasis changes.
Here is a basic example:

Perform on a football field. Jogging 65% on the sidelines each corner. Do one exercise in each corner. Or if you don’t have the room have your athletes jog 50 meters in between each exercise. Rest 3 minutes then repeat the circuit.

Split squats – 10 each leg
Rotational push-ups – 8 each
Bicycles – 1×30
Burpees – 1×10
Staggered push-ups – 10 each
Russian twists – 1×25
Backwards lunges – 10-each leg
Lateral lunges – 10 each leg
Reverse crunches – 1×20
1 Leg squats – 10 each leg