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.