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.