Wednesday 20 April 2022

Workout Plan: Sports Performance Week 2 Wednesday

Purpose: To improve lactic acid threshold and overall sports performance by combining high-intensity cardiovascular and resistance exercises, focusing on full-body strength, endurance, and power.

Warm Up:

400m run, then

2 rounds:

• 3/3 hip openers
• 2 walkouts
• 5 scap retractions
• 5 touch sky + toes
• 10 kettlebell bicep curls

Part A: Lactic Acid Threshold Training

Measure: Calories

A. Every 2 Minutes on the Minute (E2MOM) x 10

• 15 sec max effort bike
• 20 sec max effort row
• Alternate stations for the 10 rounds

B. E2MOM x 10

Round 1

• 5 clap push-ups
• 10 bench press
• 15 burpees

Round 2

• 5 pull-ups
• 10 chin-ups
• 20 toe taps
• 30 crunches

Alternate stations, same as A.

Muscle Groups:

• Upper body: Clap push-ups, bench press, pull-ups, and chin-ups target the chest, back, shoulders, and arms, enhancing upper body strength and power.
• Lower body: Burpees and toe taps engage the quadriceps, hamstrings, glutes, and calves, improving lower body strength, endurance, and coordination.
• Core muscles: Crunches target the abdominal muscles, obliques, and lower back muscles for stability and core strength.
• Cardiovascular exercises: Max effort bike and row provide high-intensity cardiovascular exercises that improve aerobic capacity and endurance.
• Explosive exercises: Clap push-ups provide plyometric movements that improve power, speed, and agility.

This workout plan targets full-body muscles and athletic performance, focusing on lactic acid threshold training to improve endurance, strength, and power. The combination of high-intensity cardiovascular exercises and resistance exercises ensures a well-rounded workout that targets all major muscle groups, enhancing sports performance.