Thursday 15 September 2022

Workout Plan: Sports Performance Boost

Purpose: To enhance sports performance by improving speed, agility, strength, and endurance, while targeting various muscle groups and incorporating core exercises for stability and balance.

Warm Up:

  • 400m run

3 rounds:

  • 2 walk outs
  • 4 windmill push-ups
  • 3/3 hip openers
  • 1 length high knees
  • 10 Cossack squats

Part A: Capacity Boost

Measure: Time (Speed)

4 x 8min EMOM:


  • 3 x shuttle sprints + 6 burpees


  • 6/6 1-arm landmine clean and press
  • 5 clap push-ups


  • 10 renegade rows + 10 V-ups


  • 6/6 KB floor chest press in glute bridge
  • 6/6 side plank climbers

Muscle Groups:

  • Agility and speed: Shuttle sprints and high knees help improve agility and speed, crucial for athletic performance.
  • Upper body: Windmill push-ups, clap push-ups, landmine clean and press, renegade rows, and KB floor chest press target and strengthen the upper body muscles.
  • Core muscles: Walk outs, hip openers, V-ups, and side plank climbers engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Lower body: Cossack squats help to build and strengthen the leg muscles, contributing to overall sports performance and power.

This workout plan aims to enhance sports performance by improving speed, agility, strength, and endurance. The combination of various exercises targets different muscle groups, ensuring a well-rounded workout that can contribute to better performance in various sports activities.

Additional Information:

EMOM stands for Every Minute On the Minute, a type of high-intensity interval training where an exercise is performed at the start of each minute and the remaining time within that minute is used for recovery.

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