Wednesday 21 September 2022

Workout Plan: Sports Performance Day 3

Purpose: To improve sports performance by building capacity and endurance while targeting full-body strength and core stability.

Warm Up:

400m run then

3 rounds

  • 2 walk outs
  • 4 windmill push ups
  • 3/3 hip openers
  • 1 length high knees
  • 10 Cossack squats

Part A: Capacity

Measure: Time (Speed)

4 x 8min EMOM


  • 3 x shuttle sprints + 5 deadlifts


  • 6/6 DB hang clean + press
  • 6 burpees


  • 8 full KB swings + 10 V ups


  • 15/15 side plank runners

Muscle Groups:

  • Leg muscles: Shuttle sprints, deadlifts, burpees, and KB swings work the major muscles in the legs, including the quadriceps, hamstrings, and glutes.
  • Shoulders and Arms: DB hang clean + press and KB swings engage the shoulder and arm muscles.
  • Core muscles: V ups, side plank runners, and windmill push ups target the abdominal muscles, obliques, and lower back muscles for stability and core strength.

This workout plan targets full-body strength and endurance while incorporating core exercises for stability and balance. The combination of cardio and strength exercises ensures a well-rounded workout that targets all major muscle groups and improves overall sports performance.

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