If you want to look like an athlete, you have to train like one. A proper sports conditioning workout should incorporate exercises that challenge the body in all three planes of motion and force your body to perform how it is anatomically designed to do.
Below, Matt is completing a front plank on a BOSU ball, which adds the element of unstable surface training, forcing him to recruit and actively contract different muscle groups not normally challenged by standard core exercises. This plank variation does a great job of effectively targeting the harder-to-reach muscles of the core, such as the internal and external obliques, transverse abdomen and the erector spinae. If this wasn't challenging enough, I also put a small ball on top of the BOSU, forcing Matt to react to the movement of the added ball. Absolutely brutal!
Since we started training I have challenged Matt with many sports-specific workouts, such as sprints, plyometrics, strength training, high intensity interval training, reaction and agility drills, cardiovascular endurance, functional training and a plethora of core-based exercises and compound movements. Matt has lost 50 pounds, increased his aerobic capacity, increased his strength and lean body mass, increased his BMR, decreased his overall body fat percentage, improved flexibility, improved conditioning and greatly improved his muscular and cardiovascular endurance.
I believe the best way to achieve results is to train like an athlete because athletes focus on human movements that target the body as a whole and mimic real-life scenarios. Train smarter, not harder! -- Josh Gomes