Tuesday 19 April 2022

Workout Plan: Sports Performance Week 2

Purpose: To enhance athletic performance by focusing on unilateral and plyometric exercises, targeting full-body strength, power, balance, and stability.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 1 length pogo hops
  • 3/3 hip openers
  • 2 walkouts
  • 10 shoulder taps
  • 5/5 1-arm kettlebell swings

Part A: Unilateral and Plyometric Work

Measure: Rounds

3 x 13min stations:


A.

  • 8/8 standing 1-arm landmine shoulder press
  • 20 controller alternating diagonal mountain climbers
  • 10 skater jumps

B.

  • 8/8 1-arm dumbbell hang clean and press
  • 15 cal bike (sub 1min)
  • 10 weighted V-ups

C.

  • 8 box drop down into broad jump
  • 10/10 1-arm kettlebell suitcase deadlifts
  • 30 sec straight arm plank

Muscle Groups:

  • Lower body: Skater jumps, box drop down into broad jumps, and 1-arm kettlebell suitcase deadlifts target the quadriceps, hamstrings, glutes, and calves, improving lower body strength, power, and stability.
  • Upper body: Standing 1-arm landmine shoulder press, 1-arm dumbbell hang clean and press, and 1-arm kettlebell swings engage the chest, back, shoulders, and arms, enhancing upper body strength and power.
  • Core muscles: Weighted V-ups, straight arm plank, and alternating diagonal mountain climbers target the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Plyometric exercises: Skater jumps and box drop down into broad jumps provide explosive movements that improve power, speed, and agility.
  • Unilateral exercises: 1-arm landmine shoulder press, 1-arm dumbbell hang clean and press, and 1-arm kettlebell suitcase deadlifts challenge balance and stability while targeting individual muscle groups on each side of the body.

This workout plan targets full-body muscles and athletic performance, focusing on unilateral and plyometric exercises to improve strength, power, balance, and stability. The combination of compound, plyometric, and unilateral exercises ensures a well-rounded workout that targets all major muscle groups, enhancing sports performance.

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