Monday 11 April 2022

Workout Plan: Sports Performance Week 1

Purpose: To improve athletic performance by focusing on power, speed, agility, and full-body strength while incorporating dynamic warm-up exercises for flexibility and mobility.

Warm Up:

3 rounds:

  • 10 shoulder taps
  • 10 supine leg overs
  • 3/3 hip openers
  • 5/5 1-arm KB swings
  • 10 bunny hops

Part A: Sports Performance

Measure: Time (Speed)

E5MOM x 8 (Every 5 minutes on the minute for 8 rounds):

  • 10 landmine truck drivers
  • 12 bench jumps
  • 6/6 single leg 1-arm KB cleans
  • 10 cal row
  • 12 jumping squats with a DB

Muscle Groups:

  • Core muscles: Landmine truck drivers and supine leg overs engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Lower body: Single leg 1-arm KB cleans, bench jumps, bunny hops, and jumping squats with a DB focus on building and strengthening the quadriceps, hamstrings, glutes, and calves.
  • Upper body: 1-arm KB swings target the shoulders, back, and arms, improving upper body strength and power.
  • Cardiovascular conditioning: Rowing, bench jumps, and calisthenics provide a full-body movement that increases heart rate and improves cardiovascular fitness.

This workout plan targets full-body muscles and athletic performance, focusing on power, speed, agility, and strength while incorporating dynamic warm-up exercises for flexibility and mobility. The E5MOM format challenges participants to complete each round within a 5-minute window, promoting speed, endurance, and overall fitness. The combination of compound and plyometric exercises ensures a well-rounded workout that targets all major muscle groups, improving sports performance.

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