Thursday 01 September 2022
Workout Plan: Athletic Accelerator
Purpose: To improve sports performance by enhancing muscle fiber recruitment, focusing on functional strength, power, and stability while incorporating a mix of compound and isolation exercises for balanced muscle development.
Warm Up:
3 rounds:
- 200m run
- 3/3 hip openers
- 2 walkouts
- 5 yes-no squats
- 10 seated side-to-sides
- 5 jumping squats
Part A: Muscle Fiber Recruitment
Measure: Weight
A. EMOM 16 (Every Minute on the Minute for 16 minutes)
- 10 kettlebell bicep curls
- 10 dips
- 5 x incline 3D dumbbell chest press
B. EMOM 16 (Every Minute on the Minute for 16 minutes)
- 4 tempo deadlifts
- 12 alternating hanging single leg raises
- 20 sec/20 sec side planks
Muscle Groups:
- Biceps: Kettlebell bicep curls focus on building and strengthening the biceps.
- Triceps: Dips engage the triceps, helping to build and strengthen the muscles on the back of the upper arm.
- Chest: Incline 3D dumbbell chest press engages the pectoral muscles for chest strength and stability.
- Back muscles: Tempo deadlifts target the major muscles in the back, such as the latissimus dorsi, rhomboids, erector spinae, and trapezius.
- Legs: Yes-no squats and jumping squats engage the quadriceps, hamstrings, glutes, and calves for power and stability.
- Core muscles: Seated side-to-sides, alternating hanging single leg raises, and side planks engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
This workout plan aims to improve sports performance by enhancing muscle fiber recruitment, focusing on functional strength, power, and stability while incorporating a mix of compound and isolation exercises for balanced muscle development. The EMOM structure ensures that athletes maintain a high level of intensity throughout the workout, challenging their muscular endurance and coordination. The variety of exercises targets multiple muscle groups and trains the body for dynamic movements found in sports.