Physical training has become an integral part of sports regimen for almost every sportsmen. Even a chess player requires regular physical training to help boost concentration power and sitting ability for long hours. All active sportsmen have witnessed enhanced performance with regular physical training. Physical training increases the physical strength, endurance and stamina of the sportsmen and reduces the risk of injuries. This dual benefits give every reason for sportsmen to breast a fitness regimen. However, the fitness program for sportsmen should be tailor made to suit their needs. Since they have to spend considerable energy and playing their own games. It has to be ensured while preparing a fitness program for them that they get maximum benefits from the shortest fitness program.

General Fitness program envisages overall improvement in physical fitness through a general fitness routine for all body parts followed by a well balanced diet program. This program should be practiced during on-seasons to enable them to concentrate on games.
Specific Fitness Program takes into account the specific needs of the player in a particular game and work accordingly to enhance and strength specific body parts. For example strong-shoulder-routine for Fast Bowlers, strong-legs-routine for Football players etc. this program should be followed by a high protein diet plan. This program should be practiced during off-seasons when the players can concentrate on their fitness.
Every exercise helps to increase mass and strength of the working muscle group and also stresses the adjoining muscles / joints if performed regularly with correct techniques. Whereas multi-joints exercises are the best for most of the sports, targeting individual muscles also helps at times. Below are given certain exercises and its possible effects on the body and benefits in the sports. However preparing a fitness program should be based on other factors as well. The exercises below are not exclusives and there can be many other exercises and combination of exercises that can help a particular sports.

The Stiff-Legged Dead-lift---- Muscles involved are Gluteus maximus, Biceps femoris, Semitendinous, Semimembranosus. One of the most important uses of hip-joint extension is in lifting weights off the floor. Thus the deadlift is very important in body-building, power-lifting and weight-lifting. For bodybuilders, the dead-lift is one of the best exercises to develop and define the posterior thigh and buttocks muscles. Hip-joint extension is a key action in walking, running and jumping events, it’s especially important in Sprinting and in the long jump and jumping for maximum height in basketball and Volleyball. The movement plays a major role in kicking actions as in Karate and other material arts.

Cable Crunch---- Muscles involved are Rectus abdominis , Internal obliques, External obliques, Transverse abdominis. In bodybuilding, the cable crunch is very useful for developing the rectus abdominis. Strong abs are crucial in weight training to provide torso and lumbar supports, especially in overhead movements and squats. In sports, the abdominals are heavily involved in twisting movements such as the golf swing or baseball-batting swing. The obliques also assist in sprinting. Strong abs are especially important in boxing, where a powerful “low blow” could cause major internal damage if not protected by well-developed abs.

Front Lat Pulldown---- Muscles involved are Latissimus Doris, Pectoralis Major, Teres Major, Rhomboid, Pectoralis Minor In bodybuilding, the fornt lat pull-down develops the upper latissimus dorsi together with the lower pecs and teres major, giving a broad appearance to the side of the upper back (wings) and greater definition to the upper- back muscles. It is probably most important in gymnastics, when raising the body on the rings, horizontal bar, and parallel and uneven bars. It’s extremely important for swimmers who swim the breaststroke and butterfly, and wrestlers need this arms action in some holds. The front lat pull-down has great value in climbing, especially rock and mountain climbing.

45-Degree French Press---- Muscles involved are Triceps brachii medial head, Triceps brachii medial head,Triceps brachii medial head,Anconeus. In bodybuilding, the 45-degree French press is crucial for full development of all three triceps heads, especially the long head. Distinct definition of the three heads is the key value of this exercise in over all shaping of the back of the upper arm. Elbow-joint extension is important in all arm-straightening actions, as in tennis and badminton overhead shots, volleyball spikes and basketball, jump shots. This is the key action in pushing movements, as in the shot put, press up to a handstand in gymnastics, pushing away in football, and the final push-off in the pole vault to clear the bar. Also essential in throwing and hitting actins, elbow extension is needed for throwing a punch in boxing and in the martial arts.

Rope Press-down---- Muscles involved are Triceps brachii lateral head, Triceps brachii medial head, Triceps brachii long head. The rope press down is another exercise in a body-builder’s arsenal that will help develop greater triceps mass and definition. The main value of the exercise is in emphasizing the triceps muscles in a way that will allow for maximal development. Elbow extension and the muscles involved are required in all activities that utilize pushing action, including the shot put, chest pass in basketball (or when passing a medicine ball,) in gymnastics when pushing off the bars or floor and in boxing when throwing a punch. It’s also crucial in baseball batting, the tennis serve, football blocking and pushing, swimming and in various throws. In the iron sports, elbow extension is very important in executing the jerk in weightlifting and the bench press in power lifting.

Smith- Machine Back Squat---- Muscles involved are Vastus lateralis, Vastus medialis, Vastus intermedius, Rectus femoris, Glutecus maximus, Biceps femoris, Semitendinosus, Semimembranosus The smith-machine back squat is vital to body builders for developing the quadriceps muscles. It can also stimulate the glutes and hamstrings, but only if you go deep enough in the movement. The actions involved are needed in all lifting movements, as in the deadlift and squat events in power lifting, for example, and in executing the clean in weightlifting exercises, in individual, dual and team sports, knee and hip extension and the muscles involved are essential in jumping, running, kicking, skipping, leaping and pushing movements. The sequential and combined knee- and hip-joint actions are required in activities such as high jump, basketball, volley ball, long jump, soccer, diving, track, football, baseball and soccer.

Stiff-Legged Deadlift---- Muscles involved are Gluteus maximus, Biceps femoris, Semitendinosus, Semimembranosus, Trapezius, Erector spinae, Rhomboid Hip extension and the muscles involved are most important in torso lifting-pulling actions, such as when lifting weights off the floor and especially when pulling weights up from the knees. This exercise is very important in powerlifting and weightlifting. Bodybuilders use define the buttocks and back of the thigh.Hip extension is crucial in various jumps and in all forms of running, especially sprinting. More specifically, this action is used in sports that require jumping for height such as the high jump, basketball and volleyball. In sprinting, hip-joint extension (know as the pawback action) is a key speed-producing action – it propels the body forward when the foot make contact through a full range of motion, the stiff-legged deadlift improves erect standing posture.

Standing Calf Raise---- Muscles involved are Gastrocnemius, Soleus, Plantaris, Tibialis Posterior, Flexor digitorum longus, Flexor hallucis longus, peroneus longus In bodybuilding, development of the calf muscles in vital for increasing bulk and definition in this area. Doing calf raise and participating in sports that involve the calf muscles help shape the entire calf from ankle to knee. Yet beyond the developmental aspect, strong calves in the squat, deadlift, row and other bodybuilding exercises. without strong and balanced calf development, keeping your balance would be a challenge.Important in all walking, running and jumping activities, ankle-joint extension provides the final push in propelling the body forward or upward. This exercise is crucial in activities such as volleyball, basketball, diving, running (especially sprinting), ski-jumping, ballet etc.

Seated Machine Press:- Triceps brachii, Pectoralis minor, Pectoralis major, Anterior deltoid, Middle deltoid, Posterior deltoid, Serratus anterior The actions and muscles involved in the seated machine press are important for body-builders in development of the chest and front deltoids. The action and muscles involved in this movement are vital in all sports that require reaching, pushing or side-arm throwing and striking. Thus, the exercise is important in gymnastics (executing push-offs in floor exercises,) boxing and the martial arts (execution of various punches), football (lineman pushing or hitting with the arms and blocking), racket sports (forehand hits), shot put and discus throw.

T-Bar Row---- Muscles involved are Latissimus dorsi, Rhomboid major, Teres major, Trapezius, Rear deltoid Body builders use the T-bar row with a neutral grip to develop their back. When done through a full range and with a pronated grip, the exercise effectively develops almost all the muscles of the upper back. The pulling action is also beneficial in improving your ability to lift weights off the floor, when executing other pulling or lifting actions towards the body and in rowing and paddling. The muscles involved are used in all actions when pulling the body up, as when doing a pull-up, the exercise is also important in acrobatics, in gymnastics when doing exercise on the rings and when swimming, especially the crawl and butterfly strokes. It’s also useful in some aspects of judo, as when grabbing and pulling in an opponent, in football when tackling, when doing a tug of war and in actions such as sawing wood.

Dumbbell Shrugg---- Muscles involved are Trapezius, Levator scapulae, Rhomboid For body builders, the shoulders shrug is the main exercise for developing the upper portion of the trapezius muscle. Your posture and aesthetic appeal can be improved as well. In weightlifting, the shrug is used in bringing the bar up as high as possible before executing the drop under the bar in the cleans and snatch. Strong, developed traps are also important for the dead-lift in both power-lifting and bodybuilding. Shoulder elevation is a key action in raising the arms overhead, making it vital in all racket sports such as in the tennis serve and overheads, all overhand throwing, climbing and reaching. In volleyball and basketball, it helps raise the arms to catch, hit or shoot a ball, in gymnastics, shoulder elevation plays a crucial role in lengthening and shortening the radius of rotation when swinging on the horizontal bar, uneven bars and rings. In football, the shoulders shrug develops a stronger, more injury-resistant neck.

Leg Press---- Muscles involved are Vastus lateralis, Vastus medialis, Vastus intermedius, Rectus femoris, Gluteus maximus, Biceps femoris, Semitendinosus, Semimembra-nosus. Without hip and knee extension, lifting heavy weights off the floor would impossible. These dual actions allow you to move your upper body up along a straight path, which is critical in the dead-lift and squat in power-lift ing and the snatch and clean and jerk in weightlifting. Bodybuilders use the leg press to develop and define mainly the front of their thighs. Knee and hip extension and the muscles involved are used in jumping, running, lifting and pushing, especially in sports such as track and field (throwing, jumping and running events), basketball and volleyball (jumping), football (driving forward or pushing), and snow and water skiing. The leg press also enhances knee extension as, for example, in kicking (soccer, football, karate); knee and or hip extension is very important is some swimming strokes, particularly the freestyle, butterfly and breast stroke.

Seated Barbell Press---- Muscles involved are Supraspinatus, Deltoid, Serratus anterior, Trapezius, Levator scapulae, Rhomboid, Triceps The overhead press is one of the best exercises to develop the deltoid through a full range of motion. In addition, the exercise stresses the upper portion of the middle back. Raising your arm sideways and overhead is important in a multitude of sports, especially in gymnastics and swimming. The action is vital in tennis, badminton, racquetball, volleyball and basketball for reaching upward and getting the arms in position for hitting or throwing actions. In most sports the overhead press isn’t performed against a great deal of resistance; it’s more of a preparatory action to get the arms in position to execute other actions.

Romanian Deadlift---- Muscles involved are Erector spinae, Gluteus maximus, Biceps femoris, Semitendinosus, Semimembra-nosus The Romanian dead-lift is used by body-builders to define and develop the muscles in the hamstrings and glutes. This exercise is also important in power-lifting and in weight-lifting for executing a dead-lift, clean and jerk and snatch. Hip extension and the muscles involved play a critical role in all torso stabilization and lifting/pulling actions, as when lifting weights off the floor and pulling weights up from the kness. This action is also utilized in various jumps for height and distance and in all forms of running, especially sprinting. The movement is vital in the high jump, basketball jump shot, volleyball spike, breaststroke, and blocking in basketball and volleyball. In sprinting, it improves the pawback action, a key speed-producing movement that propels the body forward as soon as the foot makes contact with the ground.

Preacher Curl---- Muscles involved are Biceps brachii, Brachialis, Brachioradialis In body-building, the greatest value of the preacher curl is to increase biceps mass, in most sports, the biceps and other elbow-flexor muscles aren’t as important as the triceps, yet the biceps must be strong to balance triceps development and to help prevent elbow problems. Elbow flexion and the muscles involved are needed in pulling actions such as chins and rock climbing. They’re also vital for raising the body on the high bar, rings and parallel bars in gymnastics; when wrestlers and football players grab, squeeze or hold an opponent; when martialart athletes pull an opponent into position for a throw; and when executing ground strokes in sports such as tennis and racquetball. Other examples include pulling a ball in to the body as in basketball, lifting a weight to the chest and in some forms of football tackling.

Leg-Press/Calf Raise---- Muscles involved are Gastrocnemius, Soleus. In body-building, calf exercises increase the bulk and definition of the upper back and sides of the lower legs. The leg-press calf raise is an excellent movement for this purpose. Ankle-joint it provides the final speed walking, running and jumping activities because it provides the final push in propelling the body forward or upward as needed, ballet, the high jump and long jump. In running and speed walking, ankle-joint extension can create up to 50% of the force needed to propel you forward for maximum speed. That’s why this action is important in sports such as track, soccer, tennis, lacrosse and other activities that involve sprinting. More explosive sports may build calf-muscle definition but, as a general rule, you won’t see an increase in calf size or mass. If you’re looking for maximum mass development, then some sports may be contraindicated.

Oblique Crunch---- Muscles involved are Internal obliques, External obliques, Rectus abdominis. The oblique crunch is useful to body-builders and individuals involve in general fitness for producing symmetry, strength and better-functioning upper-abdominal musculature, for sports requiring rotation and/or flexion of the torso during game-play situations, strong obliques and rectus abdominis muscles are ideal for the transfer of strength, core stability and injury prevention. Examples are swinging a baseball bat, golf club or tennis racket, throwing a well-executed jab and a football player lowering his shoulder to make a tackle.

Seated EZ Bar French Press---- Muscles involved are Triceps brachii medial head, Triceps brachii lateral head, Triceps brachii long head, Anconeus In bodybuilding, the seated French press is very important for full development of all three heads of the triceps, especially the long head. It’s also important for weightlifters in the jerk and for power-lifters in the bench press. Elbow-joint extension is crucial in all arm-straightening actions such as overheads in racket sports, volleyball spiking and basketball shooting. It’s a key action in pushing movements like the shot put, the pushoff in the pole vault to clear the bar and the press-up to a handstand in gymnastics. The triceps and elbow extension also play vital role in baseball pitching and hitting as well in the boxing jab and the martial arts.

Hanging leg raise---- Muscles involved are Rectus abdominis, External oblique, Lliacus, Pectineus, Rectus femoris. In body-building, the hanging raise is used mainly to develop the abdominal muscles. It’s very effective, especially for strengthening the lower portion of the abdominals as well as the upper area when the leg are raised sufficiently high. Hanging leg raises play a vital role in sports such as soccer, track field (including pole vaulting and hurdling), karate, rhythmic gymnastics and others. In many activities, hip and spinal flexion together or in sequence are extremely important for bringing the leg forward and raising it as high as possible in front of the body. These actions are seen in most gymnastics events, soccer kicking, when driving the thigh forward in running, and when stepping or raising the leg in front to reach a ball or some other object. Development of the muscles involved is also crucial for prevention of low-back injuries, since these muscles help stabilize the pelvis which, in helps maintain proper spinal alignment.

Incline Dumbbell Flye:- Pectoralis major, Anterior deltoid, Middle deltoid, Caracobrachialis, Serratus anterior, Pectoralis minor, Trapezius. In body-building, the inclined dumbbell flye is useful for full development of the upper chest and anterior shoulders. The exercise is also excellent for development of the serratus anterior muscle in the area under the armpit. the combination of shoulder-joint diagonal adduction and scapula abduction is very important in all forward and upward reaching and grabbing actions. Thus, it plays a role in boxing and the martial arts in execution of various punches, in football tackling and grabbing an opponent, and in power-lifting for improvement in the bench press. These actions are also seen in throwing and hitting movements, as in executing forehands in tennis and racquetball, when throwing the ball overhead and overhead side-ward in baseball and softball, and in the discus, shot-put and javelin throw during the release phase. In gymnastics, the action is crucial on the rings, high bar and uneven bars.

Cable Crossover---- Muscles involved are Pectoralis major,Anterior deltoid, Coracobrachialis, Serratus anterior, Pectoralis minor. The cable cross over is an exceptional for body-builders to develop the pectoralis major. This movements is valuable for many sports, particularly those that require the athlete to pull his or her arms in towards the centre of the body. This shoulder action plays a major role in many pulling and hitting actions in the martial arts, and is especially important in grabbing and pulling in actions as seen in football and wrestling. This movement is also vital for gymnasts, especially those who work on the rings, and is needed by athletes who execute hitting actions, such as baseball players and golfers, or punching actions as seen in boxing and karate.

Decline Bench Crunch---- Muscles involved are Rectus abdominis, External oblique, Internal oblique, Rectus femoris, Iliopsoas. For bodybuilders, the decline bench crunch is extremely important for full development of the upper abdominals, especially for muscle definition and a “ripped” appearance. Because this exercise stresses mainly the upper abs and movement occurs in the thoracic spine, not much benefit transfer to other sports in which the athlete must flex the spine in the lumbar area. Yet it can still benefit athletes in sports that require overhead throwing and hitting, such at pitching a baseball and passing a football, the tennis serve and overhead smash, javelin throw, soccer throw-in and others. It’s also vital for gymnasts, acrobats, divers, wrestlers and martial artists in execution of many skills and stunts.

Barbell Reverse Curl---- Muscles involved are Brachialis, Biceps brachii, Brachioradialis. The barbell reverse curl is one of the exercises for body-builders to develop the brachialis in the upper arm. This muscle helps fill out and develop more mass in the lower part of the upper arm, with the biceps comprising most of the muscle mass in the middle. It’s also an important exercise for strengthening the biceps brachii and the assistive elbow-joint flexors. Elbow-joint flexion and the muscle involved are very important in all pulling (lifting) actions as seen in pull-ups and climbing, in raising the body in gymnastics when using a pronated grip, and in weightlifting when raising the barbell as high as possible in a lean. The actions and muscles involved are vital in wrestling and football when grabbing, squeezing or holding an opponent, and in the martial arts when pulling an opponent into position for a throw.

The Arnold Press---- Muscles involved are Triceps brachii, Anterior and middle deltoid, Upper pectoralis major, Trapezius. The Arnold press is a good exercise for developing the front and sides of the shoulder, as it strongly involves the anterior and then the middle deltoid through an appreciable range of motion. It also enhances the development of the upper and lower portions of the middle of the back (trapezius) and the triceps. Raising the arms overhead is important in a multitude of sports. This includes weight-lifting (clean and jerk, snatch), tennis (serve and smash), basketball and volleyball (blocking, passing), gymnastics (high bar, parallel and uneven bars, vaulting, handstand press) and tumbling (pushing of the floor). The action is also a big part of hand balancing, pushing and holding an opponent in contact sports, and in recovery strokes in swimming.

Reverse-Grip Bentover Barbell Row---- Muscles involved are Trapezius, Latissimus dorsi, Rear deltoid, Biceps brachii, Teres major,Rhomboid. In bodybuilding, the reverse-grip bentover row is crucial for development of the latissimus dorsi, terse major and mid-back (rhomboid and middle trapezius)muscles. No other exercise involves all these muscles as strongly as the reverse-grip bent-over row when it’s performed through a full range of motion. The muscles and actions involved in this exercise are seen in all down and back movement of the arms, making these actions important in the act of pulling the arms back as in basketball rebounding, hand balancing, rowing, archery, swimming, wrestling, judo, football, rope climbing and tug-of-war. It is especially vital in gymnastics when working on the rings, high bar and un evens. This exercise also helps keep the shoulders back for better posture and for more effective execution of various skills involving the backward pull of the arm.

Close-Grip Bench Press---- Muscles involved are Anterior deltoid,Pectoralis major,Upper and lower trapezius, Serratus anterior,Triceps brachii. This exercise is used often in body-building for development of the triceps, but it’s also vital in building up the upper pectoralis major and anterior deltoid. The combination of shoulder-joint flexion, scapula upward rotation and elbow-joint extension is very important in all forward-and upward-reaching and pushing actions when the elbows are in close or pointed forward. Thus, it’s crucial assistive exercise in weight-lifting and power-lifting, in boxing when executing jabs, and in the martial arts for certain punches. The action is also used by gymnasts when working on the bars, and for football players when pushing or hitting with the arms and in blocking. It also plays a role in some sports such as basketball when executing overhead shots, and in some overhead hitting and throwing actions in other sports.

Standing One-Legged Curl---- Muscles involved are Biceps femoris, Semitendinosus, Semimembranosus. For body-builders, the standing one-legged curl is important for increasing muscle mass in the back of the thigh. In sports, the exercise is useful for athletes who do lot of running and kicking. Because the leg curl doesn’t strengthen the upper hamstring-ten-don junction (as a stiff-legged dead-lift would), it plays a relatively minor role in most sports that require hip-joint extension. The hamstrings and in knee-joint flexion as needed in back kicks in soccer, in various wrestling movements, and for execution of different stunts on the high bar and un evens in gymnastics. Acrobats use the movements whenever hanging from their knees on the trapeze or on horizontal bars. Strong hamstrings are vital for all athletes, since this muscle group provides stability to the knee joint by opposing the quadriceps muscles on the front of the thigh. To prevent injury and provide maximum balance around your knee joint, your hamstrings strength should be close to that of your quads. If you find that your quads are much stronger, do standing one-legged before your quad work whenever you train legs.

Dead lift---- Muscles involved are Gluteus maximus, Biceps femoris,Semitendinosus, Semimembranosus,Erector spinae,Vastus lateralis,Vastus medialis,Vastusintermedius, Rectus femoris,Trapezius. Hip and knee extension and the muscles involved are most important in torso lifting-and pulling-type actions such as when lifting weights off the floor and especially when pulling weights up from the knees or floor. This exercise is crucial in the dead-lift even in power-lifting and in cleaning the bar in weight-lifting. Body-builders use this exercise to develop and define the quadriceps, glutes, hamstrings and lower back muscles. Hip and knee extension are vital components in various jumps and in all forms of running, especially sprinting. More specifically, these actions are needed in sports that require jumping for height such as in the high jump, basketball jump shot and rebounding, volleyball spike, and blocking in basketball and Volleyball. In sprinting, hip-joint extension (know as the paw-back) is a key speed-producing action that propels the body forward when the foot makes contact with the ground. When done through a full range of motion, the dead-lift is also a great exercise for improving posture.

Trail Running:-- Standing cable triceps extension, Wide-grip pull-downs, Standing Barbell curl, Dumbbell Military press, One-leg extension, Calf raise, Toe curl. TIP: Trail running requires extra stability in the ankles. To bolster stability, perform this unique exercise: Using a leg curl machine, sit facing the roller pads with legs extended. Placing your toes under the roller pads, move them up, then down, pivoting at the ankle joint.

Martial Arts:-- Squat,Leg extension,Hamstring curl, Wide-grip pull-up, Dumbbell bench press, Machine Military press,Barbell curl. TIP: Always perform your lifts in an explosive manner, with the focus on moving the weight away from your body as rapidly as possible. With pull-ups & B/ curls, concentrate on pulling / curling quickly.

Tennis:-- Military press, Dumbbell pullover,Shoulder abduction, Triceps extension seated row, Concentration curl, Wrist curl, Squat, Leg abduction, Standing calf raise. TIP: Use a large-head racquet to minimize vibration if you experience elbow problems while playing. If you have an older frame, install a vibration damper.

Football:-- Leg press, Leg extension, Hamstring curl, Dumbbell row, Triceps pullover, Incline dumbbell flye, Reverse crunch. TIP: Shuttle runs are one of the best drills for players to increase their explosive speed and train their bodies to cut and move in different directions. Start at the edge of a football pitch and sprint to the goal box line, then jog back. When you have reached the starting point, sprint to the penalty spot and jog back. Continue to the other goal box line and then to the other edge of the pitch.

Swimming:-- Lat pull-down, Hyperextension, Biceps curl, Dumbbell flye, Triceps press-down, Twisting crunch. TIP: Cramping is most often associated with swimming, and for one reason: people mistakenly believe that can’t get dehydrated when they are surrounded by so much water! Be sure to drink enough water before and even during a swimming workout. If you are going to be swimming for more than an hour, then you should use a sports drink to keep your electrolyte levels in their proper ratio.

Hiking:-- Squat, Leg extension, Hamstring curl, Radial lunge, Calf raise. TIP: Don’t rest for more than 30 seconds between sets and use light weights – this is not a mass-building routine. During each successive week, perform the exercises with a little more weight and subtract 2 reps from each set; at the end of the month, you’ll perform 12 reps of each exercise. Few things ruin a hike faster than thirst; start out well hydrated, then drink 5 to 12 ounces of fluid every 15 to 20 minutes during prolonged exercise.

Road Cycling:-- Military press, Lat pull-down, Seated cable row, Standing barbell curl, Dip, Leg press, Squat, Wrist curl, Wrist extension. TIP: Stretch periodically. A good stretch for your lower/middle back. While keeping one hand on the bar near the stem, reach around and place the back of the other hand and forearm across your lower back. Twist your upper body toward the trailing arm.

Basketball/Volleyball:-- Squat, Standing calf raise, Back extension, Dumbbell pullover, Seated unilateral dumbbell press, Dumbbell lateral raise, Triceps press down, Standing alternating dumbbell curl, Wrist curl. TIP: Jump down from a box or bench to the floor and then immediately jump back up to another box. Start with boxes that are 1 ½ feet high. Perform three sets of five, done twice a week, and preferably on non-lifting days or before weight training.

Ice / Rock climbing:-- Wide-grip pull-up, Wrist curl, Reverse wrist curl, Hanging leg raise, Back extension, Standing calf raise, TIP: Expect your forearms to get pumped-up after 10 or 15 feet of climbing. To help prevent this, warm-up your arms by swinging them in windmill circles. When you start up the ice or rock face, you should concentrate on relaxing your grip on your tools. Whenever possible, drop an arm and shake it out.