Tuesday 30 August 2022

Workout Plan: Athletic Accelerator

Purpose: To enhance sports performance by focusing on speed, agility, and endurance while incorporating functional strength exercises for overall athletic improvement.

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: Athletic Capacity

Measure: Time (Speed)

4 x 8min EMOM (Every Minute on the Minute for 4 rounds):

A.

• 3 x shuttle sprints + 5 burpees

B.

• 6/6 one-arm landmine clean and press + 5 clap push-ups

C.

• 10 renegade rows + 10 V-ups

D.

• 6/6 kettlebell floor chest press in glute bridge
• 6/6 side plank climbers

Muscle Groups:

• Chest: Windmill push-ups, clap push-ups, and kettlebell floor chest press in glute bridge engage the pectoral muscles for chest strength.
• Shoulders: Walkouts and one-arm landmine clean and press work the deltoids and help improve shoulder stability and posture.
• Core muscles: Hip openers, V-ups, and side plank climbers engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
• Legs: High knees, Cossack squats, burpees, and glute bridges engage the quadriceps, hamstrings, glutes, and calves for power and stability.
• Biceps and Triceps: Renegade rows, push-ups, and one-arm landmine clean and press challenge the biceps and triceps, helping to build and strengthen the muscles on the upper arm.

This workout plan aims to enhance sports performance by focusing on speed, agility, and endurance while incorporating functional strength exercises for overall athletic improvement. The EMOM structure encourages athletes to maintain a high level of intensity throughout the workout, pushing their cardiovascular capacity and muscular endurance. The variety of exercises targets multiple muscle groups and trains the body for dynamic movements found in sports.