Wednesday 04 May 2022

Workout Plan: Sports Performance Week 4 Wednesday – Battleship

Purpose: To enhance sports performance and overall fitness by targeting strength, power, and endurance through a combination of compound movements, plyometrics, and cardiovascular exercises.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 3/3 hip openers
  • 1 length pogo hops
  • 10 shoulder taps
  • 5/5 kettlebell suitcase deadlifts

Part A: Battleship

Measure: Repetitions

EMOM (Every Minute On the Minute) 40:

  • Bike
  • Deadlifts (40/60/80 kg)
  • Hand release push-ups
  • Box jumps
  • Pull-ups
  • Push press (30/40/50 kg)
  • Row
  • Rest

Muscle Groups:

  • Legs: Deadlifts, box jumps, and kettlebell suitcase deadlifts target the major muscles in the legs, such as the quadriceps, hamstrings, and glutes.
  • Upper body: Hand release push-ups, pull-ups, and push press focus on building and strengthening the chest, back, shoulders, biceps, and triceps.
  • Core muscles: Deadlifts, push press, and kettlebell suitcase deadlifts engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Cardiovascular and conditioning: The combination of EMOM format, bike, and row provide a cardiovascular challenge, improving endurance and overall fitness.

This sports performance workout plan targets various muscle groups and overall fitness, focusing on strength, power, and endurance exercises for the upper body, lower body, and core. The combination of compound movements, plyometrics, and cardiovascular exercises ensures a well-rounded workout that targets all major muscle groups, enhancing sports performance and overall fitness.

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