Wednesday 31 August 2022

Workout Plan: Athletic Edge

Purpose: To enhance sports performance through lactic acid threshold training, focusing on speed, power, and endurance while incorporating functional strength exercises for overall athletic improvement.

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

  • 4 lengths sled push
  • 20 sec max effort row
  • Alternate stations for the 10 rounds

B. E2MOM x 10 (Every 2 Minutes on the Minute for 10 rounds)

1.

  • 5 chin-ups
  • 10 bench press
  • 15 box jumps

2.

  • 10 plate ground to overhead
  • 15 horizontal plate pinch press
  • 20 alternating bench plank walk-ups

Alternate stations for the 10 rounds

Muscle Groups:

  • Back muscles: Chin-ups and scap retractions target the major muscles in the back, such as the latissimus dorsi, rhomboids, erector spinae, and trapezius.
  • Biceps: Kettlebell bicep curls and chin-ups focus on building and strengthening the biceps.
  • Triceps: Bench press, horizontal plate pinch press, and walkouts engage the triceps, helping to build and strengthen the muscles on the back of the upper arm.
  • Shoulders: Plate ground to overhead and walkouts work the deltoids and help improve shoulder stability and posture.
  • Chest: Bench press and horizontal plate pinch press engage the pectoral muscles for chest strength.
  • Core muscles: Hip openers and alternating bench plank walk-ups engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Legs: Box jumps, sled push, and touch sky + toes engage the quadriceps, hamstrings, glutes, and calves for power and stability.

This workout plan aims to enhance sports performance through lactic acid threshold training, focusing on speed, power, and endurance while incorporating functional strength exercises for overall athletic improvement. The E2MOM structure pushes athletes to maintain a high level of intensity throughout the workout, challenging their cardiovascular capacity and muscular endurance. The variety of exercises targets multiple muscle groups and trains the body for dynamic movements found in sports.

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