Thursday 21 April 2022

Workout Plan: Sports Performance Week 2 Thursday

Purpose: To improve muscle fiber recruitment and overall sports performance by combining explosive, tempo, and stability exercises, focusing on lower body and core strength, power, and endurance.

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. Every Minute on the Minute (EMOM) 16

Round 1:

• 4 explosive back squats @ 50%
• 10 alternating curtsy lunges

Round 2:

• 10 box jumps

B. EMOM 16

Round 1:

• 4 tempo deadlifts – building
• 20 alternating hanging single leg raises

Round 2:

• 20 sec/20 sec side planks

Muscle Groups:

• Lower body: Explosive back squats, curtsy lunges, and box jumps target the quadriceps, hamstrings, glutes, and calves, enhancing lower body strength, power, and endurance.
• Posterior chain: Tempo deadlifts work the entire posterior chain, including the lower back, glutes, and hamstrings, improving strength and stability.
• Core muscles: Hanging single leg raises, and side planks engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
• Explosive exercises: Explosive back squats and box jumps provide plyometric movements that improve power, speed, and agility.
• Tempo exercises: Tempo deadlifts help improve muscle fiber recruitment by focusing on controlled movements and time under tension.

This workout plan targets lower body muscles and athletic performance, focusing on muscle fiber recruitment to improve strength, power, and endurance. The combination of explosive, tempo, and stability exercises ensures a well-rounded workout that targets major muscle groups, enhancing sports performance.