Tuesday 03 May 2022

Workout Plan: Sports Performance Week 4

Purpose: To improve sports performance by targeting agility, strength, power, and stability through a combination of explosive movements, functional exercises, and cardiovascular challenges.

Warm Up:

  • 400m run

3 rounds:

  • 3/3 hip openers
  • 2 walkouts
  • 3/3 hip airplanes
  • 5/5 1-arm kettlebell swings
  • 5 goblet squats
  • 10 shoulder taps

Part A: Sports Performance Week 4

Measure: Weight

E2MOM (Every 2 Minutes On the Minute) x 9:

  • 5/5 kettlebell hang squat cleans
  • 5/5 kettlebell thrusters
  • 6 side step broad jumps
  • 30 shoulder taps

E2MOM x 9:

  • 5 tempo plank pulls – pull, hold for 2, down for 3
  • 10 cal row sprint
  • 5/5 explosive dumbbell split leg jerk – explode into the split and bring feet together as you bring the dumbbell down to shoulder
  • Muscle Groups:
  • Legs: Kettlebell hang squat cleans, kettlebell thrusters, and side step broad jumps target the major muscles in the legs, such as the quadriceps, hamstrings, and glutes.
  • Upper body: Kettlebell thrusters, tempo plank pulls, and explosive dumbbell split leg jerks focus on building and strengthening the chest, back, shoulders, biceps, and triceps.
  • Core muscles: Shoulder taps and tempo plank pulls engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Cardiovascular and conditioning: The combination of 400m run, E2MOM format, and row sprints provide a cardiovascular challenge, improving endurance and overall fitness.

This sports performance workout plan targets various muscle groups and overall fitness, focusing on strength, power, agility, and conditioning exercises for the upper body, lower body, and core. The combination of explosive movements, functional exercises, and cardiovascular challenges ensures a well-rounded workout that targets all major muscle groups, enhancing sports performance and overall fitness.

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