Friday 11 March 2022

Workout Plan: Speed Racer

Purpose: To improve cardiovascular fitness and running speed, focusing on endurance and pacing during a 600m time trial.

Warm Up:

3 rounds:

  • 8 calories on any cardio machine (rower, bike, etc.)
  • 5 IYTs
  • 10 shoulder taps
  • 5 scap retractions
  • 10 kettlebell bicep curls

Test Week 7

Part A: 600m Time Trial

  • Measure: Time (Speed) – For Time

Muscle Groups:

  • Leg muscles: Running during the 600m time trial engages the major muscles in the legs, such as the quadriceps, hamstrings, and calves.
  • Core muscles: Maintaining proper running posture and form requires the engagement of the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Shoulders: IYTs and shoulder taps work the deltoids and help improve shoulder stability and posture. Scap retractions promote scapular stability and upper back strength.
  • Biceps: Kettlebell bicep curls focus on building and strengthening the biceps.

This workout plan is designed to improve cardiovascular fitness and running speed, focusing on endurance and pacing during a 600m time trial. The warm-up incorporates exercises that target upper body muscles and core strength to ensure proper form and posture while running. Participants can track their progress in cardiovascular fitness and speed by measuring their time to complete the 600m time trial.

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