Tuesday 12 April 2022
Workout Plan: Sports Performance Week 1 Day 2
Purpose: To enhance athletic performance by focusing on speed, agility, power, and full-body strength while incorporating dynamic warm-up exercises for flexibility and mobility.
Warm Up:
- 400m run, then
3 rounds:
- 2 walkouts
- 4 windmill push-ups
- 3/3 hip openers
- 1 length high knees
- 10 Cossack squats
Part A: Capacity
Measure: Time (Speed)
4 x 8min EMOM (Every minute on the minute for 8 rounds):
A.
- 3 x shuttle sprints + 5 burpees
B.
- 6/6 1-arm landmine clean and press + 10 skater jumps
C.
- 10 renegade rows + 10 V-ups
D.
- 12-18 calories on bike
Muscle Groups:
- Lower body: Cossack squats, skater jumps, and burpees target the quadriceps, hamstrings, glutes, and calves, improving lower body strength and power.
- Upper body: Windmill push-ups, 1-arm landmine clean and press, and renegade rows engage the chest, back, shoulders, and arms, enhancing upper body strength and power.
- Core muscles: V-ups, walkouts, and renegade rows target the abdominal muscles, obliques, and lower back muscles for stability and core strength.
- Cardiovascular conditioning: Shuttle sprints, high knees, and the 400m run provide full-body movements that increase heart rate and improve cardiovascular fitness.
This workout plan targets full-body muscles and athletic performance, focusing on speed, agility, power, and strength while incorporating dynamic warm-up exercises for flexibility and mobility. The EMOM format challenges participants to complete each exercise within a minute, promoting speed, endurance, and overall fitness. The combination of compound, plyometric, and bodyweight exercises ensures a well-rounded workout that targets all major muscle groups, enhancing sports performance.