Wednesday 14 September 2022

Workout Plan: Sports Performance Powerhouse

Purpose: To enhance sports performance by targeting overall strength, endurance, and agility, focusing on both upper and lower body muscles while incorporating cardiovascular and core exercises.

Warm Up:

• 400m run

2 rounds:

• 3/3 hip openers
• 2 walkouts
• 5 yes-no squats
• 10 seated side to sides
• 5 scap retractions
• 10 kettlebell swings

Part A: Dragged Out Race

Measure: Rounds

40 min AMRAP in teams of 3 – start at different stations:

A.

• 10 barbell thrusters

B.

• 15 pull-ups

C.

• 20 burpees

D.

• 25 full kettlebell swings

E.

• 600m run

Muscle Groups:

• Legs and Glutes: Barbell thrusters, yes-no squats, and kettlebell swings engage the quadriceps, hamstrings, and gluteal muscles for lower body strength and power.
• Upper body: Pull-ups target the latissimus dorsi, rhomboids, and trapezius, while barbell thrusters work the deltoids, triceps, and pectorals.
• Core muscles: Walkouts, seated side to sides, and scap retractions engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
• Cardiovascular endurance: The 400m run, 600m run, and burpees help to improve cardiovascular endurance, essential for overall sports performance.

This workout plan is designed to enhance sports performance by targeting overall strength, endurance, and agility. It focuses on both upper and lower body muscles while incorporating cardiovascular and core exercises to create a well-rounded and comprehensive training session. The combination of compound and isolation exercises ensures that all major muscle groups are targeted, which is crucial for optimal sports performance.