Wednesday 07 September 2022

Workout Plan: Explosive Edge

Purpose: To enhance sports performance by focusing on muscle fiber recruitment, incorporating exercises that target the lower body and core muscles to improve strength, power, and endurance.

Warm Up:

3 rounds:

  • 200m run
  • 3/3 hip openers
  • 2 walkouts
  • 5 yes-no squats
  • 10 seated side-to-sides
  • 5 jumping squats

Part A: Muscle Fiber Recruitment

Measure: Weight

A. EMOM (Every Minute on the Minute) 16

  • 3 explosive back squats at 50% of 1RM
  • 10 alternating curtsy lunges
  • 10/10 Bulgarian split squats

B. EMOM 16

  • 3 tempo deadlifts – building
  • 16 alternating hanging single leg raises
  • 22 toe taps

Muscle Groups:

  • Legs and glutes: Explosive back squats, curtsy lunges, Bulgarian split squats, and tempo deadlifts focus on building and strengthening the quadriceps, hamstrings, glutes, and calves.
  • Core muscles: Seated side-to-sides, hanging single leg raises, and toe taps engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.

This workout plan aims to enhance sports performance by focusing on muscle fiber recruitment, incorporating exercises that target the lower body and core muscles to improve strength, power, and endurance. The combination of explosive and tempo exercises ensures a well-rounded workout that targets all major muscle groups in the lower body and core. The variety of exercises also helps to improve overall coordination and balance, essential components for athletic performance.

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