Free Sport Training Guides

In here you will find a list of FREE Sport Training guides. All these guides have been approved by FWG employees, feel free to leave comments on any of the guides. If you wish to submit a FWG workout guide you may submit your guide to us here.

Bookmark and Share

Basketball In-Season Program


Description: Designed to maintain strength levels acquired during the off-season workouts.

Workout Data

Days Per Week: 2
Main Workout Goal: Build Muscle
Workout Type: Full Body

Average: 5 (1 vote)

Tennis Workout


Being tennis fit isn’t just about swinging hard and running fast (though those things help). It’s also about being flexible, explosive, and having a strong heart.

Average: 5 (3 votes)

Volleyball Weight Training


Workout for Volleyball

Volleyball strength training and workout design

Average: 4.8 (5 votes)

NFL Workout- Safety


When you’re watching safeties in the NFL, two physical assets usually comes to mind: strength and speed. Plain and simple: To be a good safety in the NFL, you need to be quick, have good strength behind you and be able to jump aggressively. To create an NFL workout that would resemble that of a safety, focus on building up your fast-twitch muscles along with improving your reaction time. The final point you’ll want to focus on when putting together an NFL workout for a safety is neck-strengthening. Since a great deal of neck injuries occur when playing this position, it’s essential that you take preventative measures to strengthen all the ligaments and tendons surrounding the neck.

Average: 4.8 (15 votes)

Georgia Tech Preseason Football Workout Routines

Georgia Tech

Introducing the Georgia Tech Preseason Football Workout Routine.
Great video if your looking to get prepared for the football season.


Average: 4.7 (41 votes)

Snowboarding Workout


Since snowboarders need to develop a feel for the snow beneath their feet, they should include some proprioceptive exercises to aid them in developing sensitivity to the terrain. Balance discs, wobble boards, and half-dome stability balls can be used for this purpose. In this unstable environment, the athlete should practice the transition between heel-side, and toe-side edge of the board.
Different energy systems are used in snowboarding. It is useful to train your glycolytic system to tolorate the lactic acid build up that you are certain to experience on the hill. You should also incorporate a bit of aerobic exercise or cardiovascular training to improve your ability to recover quickly between runs. Put it all together, and you will be on your way to boarding with the best.

Average: 4.7 (3 votes)

Rock Climbing Guide


My interest with rock climbing began when I decided I needed a good back and bicep workout. I went rock climbing and when I left my whole body too a shock. I felt great and decided it was worth a membership. Here is a program you can do at the gym to get a great body and help you a tone for rock climbing.

Average: 4.7 (3 votes)

NZ All Blacks Rugby Training

All Blacks

Here's a great video with the NZ All Blacks doing some Rugby Conditioning Training.

The All Blacks have some really big guys on their team.

Average: 4.6 (19 votes)

Soccer Workout- Game Ready


A planned nutritional program or schedule is one of the most important aspects of any workout program plan/routine. Please see the nutrition section to learn about protein, carbohydrates and fats.

Average: 4.6 (5 votes)

Interval Training, Varied Exertion

Interval Training

Average: 4.5 (2 votes)

MMA - Grappling Circut Training by Michael Hill


For all you MMA fighters and Fans out there, we all know this Saturday night Nov,15,2008 the biggest fight in UFC history is going down!!!
Randy "the natural" Couture VS Brock Lesnar.

As a personal trainer I have tried many different workouts and workout routines for months, As an all around athlete and now fighter I cant begin to explain or even have the words to explain what kind of training fighters go through. I THINK FIGHTERS ARE THE BEST TRAINED AND MOST CONDITIONED ATHLETES ON THE PLANET TODAY!

So heres a grappling circuit training guide that my man Randy Couture does.

Average: 4 (4 votes)

Interval Training


Interval Training - Sprints and Hills

Average: 4 (2 votes)

Professional Baseball Guide


Day 1 - Monday - Explosive Lifting Day:

Hurdle Jumps
4 sets, 6 jumps

Dot Drills
3 sets

Average: 3.7 (3 votes)

Hockey Off-Ice Training


Hockey Off-ice Training -Submitted by arm88 on Sun, 09/07/2008 - 16:22.

Day 1: Legs - Squats 2-5 reps X 5 sets
- Leg press 2-5 reps X 5 sets
- Calves 6-12 reps X 5 sets

Average: 3.5 (4 votes)

Softball Program Stages 1, 2 ,3


Staying Injury Free is a big challenge for softball players. Stretching, proper training and functional training will go a long way in preventing injuries.

A few Tips

Average: 3 (1 vote)

Swimmer Strength Program


This is a basic, simple program. You can adjust it as needed, but its central purpose is a quick, easy to follow plan.

Average: 3 (1 vote)

Golf In-Season Program


Description: Maintain levels achieved during the off-season program

Workout Data

Days Per Week: 2
Main Workout Goal: Build Muscle
Workout Type: Full Body

No votes yet

Volleyball Program


Workout for Volleyball

Volleyball strength training and workout design

No votes yet

Strength Endurance

Strength Endurance:

Power without mass: how strength and plyometric training can boost endurance running performance

No votes yet | Read our Disclaimer
Related Posts with Thumbnails