Thursday 28 April 2022

Workout Plan: Sports Performance Week 3 Thursday

Purpose: To improve sports performance by focusing on a variety of strength, power, and conditioning exercises, targeting upper body, lower body, and core muscles for increased overall athleticism, stability, and balance.

Warm Up:

  • 400m run

3 rounds:

  • 3/3 hip openers
  • 2 walkouts
  • 5 yes-no squats
  • 10 seated side to sides
  • 5 scap retractions
  • 10 kettlebell swings

Part A: Sports Performance Week 3 Thursday

Measure: Rounds

40min AMRAP – in 3’s – start at different stations:

  • 10 pull-ups
  • 15 kettlebell thrusters
  • 20 burpee box jumps
  • 25 v-ups
  • Hill run with 5/10kg plate
  • 15/15 bent over 1-arm kettlebell/dumbbell rows

Muscle Groups:

  • Upper body: Pull-ups and bent over 1-arm kettlebell/dumbbell rows target the major muscles in the back, such as the latissimus dorsi, rhomboids, erector spinae, and trapezius, as well as the biceps.
  • Lower body: Kettlebell thrusters and burpee box jumps engage the quadriceps, hamstrings, glutes, and calves, enhancing lower body power, strength, and coordination.
  • Core muscles: V-ups engage the abdominal muscles and obliques for stability and core strength.
  • Cardiovascular and conditioning: The combination of running, hill runs with a weight plate, and AMRAP (As Many Rounds As Possible) provides a cardiovascular challenge, improving endurance and overall sports performance.

This workout plan targets various muscle groups and athletic performance, focusing on strength, power, and conditioning exercises for the upper body, lower body, and core. The combination of compound movements, plyometrics, and conditioning exercises ensures a well-rounded workout that targets all major muscle groups, enhancing sports performance.

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