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

A.

• 3 x shuttle sprints + 5 deadlifts

B.

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

C.

• 8 full KB swings + 10 V ups

D.

• 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.