Full Body Workout: 6-Week Conditioning Plan

Benefits of this 6-week conditioning plan from STACK Expert Giovanni Grassi: an increase in relative body strength, speed endurance, stamina & mental toughness.

Weighted Sit Up

There are many ways to perform a full body workout, but are you targeting the right muscles? I've been doing this six-week bodyweight conditioning plan with my athletes once a week for about two years now, with positive results and feedback. The benefits include an increase in relative body strength, speed endurance, stamina and mental toughness.

Unlike most full-body routines, this workout—lasting 30 to 45 minutes, depending on the number of reps per set—is more of a self-challenge than a beat-down. Do it at the end of the week so it doesn't interrupt your strength or speed development workouts. It is also a great recovery workout.


Complete 10 sets of a 40-Yard Sprint, Push-Ups, Chin-Ups, Dips, Sit-Ups (first 5 sets)/Seated Twists (last 5 sets). Control the number of reps in each of the bodyweight exercises, but keep the reps the same for all three (Push-Ups, Chin-Ups, Dips) so your body doesn't fatigue too early in the workout. Start with the sprint and go into each of the subsequent exercises without rest until you've completed every exercise for one set. Rest for one minute between sets and proceed to the next set, until all 10 sets have been completed.


Always start with your most explosive exercise—in this case, the Sprint. If you do not have 40 yards to run, use a treadmill in a gym. Set the treadmill to a speed where you can sprint comfortably without risk of injury or falling off. In your first set, sprint on the treadmill for 5 seconds.


Start your first week with five Push-Ups. Gradually increase the number you perform as the weeks progress.


Start your first week with as many Chin-Ups as you can complete, but keep the same amount of reps for all 10 sets. Gradually increase the number of reps as the weeks progress. Don't exhaust yourself too early in the workout or you won't be able to complete the remaining sets.

Coaches, if your athletes cannot perform a single Chin-Up, allow them to use resistance bands for assistance. If they still cannot perform a Chin-Up with the thickest band, substitute the Lat Pull-Down exercise for 10 reps, then gradually increase the weight as the weeks progress.


Start your first week with five Dips. Gradually increase the number as the weeks progress. Start with simple Dips, with your hands on a bench and your feet on the floor. You're using your arms in three straight exercises without rest, so allow your body to adapt to this type of training first and then progress. Hands on the bench and feet on the floor is a beginner's stage of Dips; hands on the bench with feet on a box/bench is an intermediate stage; and Hanging Dips are an advanced exercise, suitable for elite athletes. Usually, if you're performing this workout with a large group of athletes, go with your hands on a bench and feet on a box/bench so that you don't waste time or have people standing around waiting to use the Hanging Dip bar.

Sit-Ups (first 5 sets)

Perform a regular Sit-Up with your knees bent. Add weight as the weeks progress. Start your first week with a simple 10 to 15 Sit-Ups and progress from there.

Seated Twists (last 5 sets)

Perform Seated Twists with a light weight or light med ball. Make sure your feet are off the ground, and touch the ground with the weight or med ball on each side. Start your first week with 40 to 50 reps and progress from there.


Rest 1 minute between sets.

Go from one exercise to the next without rest until every exercise is complete. Athletes can do this and compete against each other throughout the circuit. Make it fun.

6-Week Total-Body Conditioning 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
  • 46 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

Once you've reached Week 6, repeat the workout from Week 1 and either reduce the assistance or increase the resistance. Coaches, encourage your athletes who are performing the Lat Pulldown substitution method to keep getting stronger and increase their workload each week. With enough motivation, they will one day be on the pull-up bar.

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