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Full Body | Plyometric Workout | Advanced

Educational Insight

ATHLETIC PERFORMANCE

You don’t have to be a current competitive athlete to train like one. Athletic training can be described as exercises based around movements that typically engage fast-twitch muscles. Common athletic movements are sprints, jumps, agility, and Olympic lifting to name a few.

THE ROLE OF PROGRESSIONS

If your goal is to see improvement, you MUST make sure you are progressing your workouts. The rate of progressions may vary from every 2 to 4 weeks and it can mean increasing weight, sets, repetitions. Keeping a workout journal will help you keep track of your progress.

BASELINES OR EFFORT

If you’re a competitive athlete, you will want to establish a few baselines to quantify your progress. For example, a basketball player may do a few change-of-direction tests and a vertical jump test to establish baselines and compare against when reassessing progress.

If your goal is improved fitness, then you will use perceived effort to determine if your workouts are effectively training the muscle types intended which are fast twitch muscles. To measure effort for fast twitch movements, ask yourself this question – “after doing 3 reps, can I turn around and repeat the SAME effort with less than 30 seconds of rest?”. If your answer is yes, you’re not giving enough effort and therefore you’re training the wrong muscle type, slow twitch. You’re also training the wrong system. Remember, slow twitch is endurance/aerobic, fast twitch is anaerobic. The goal of this type of athletic performance training is to train fast twitch muscles.

UNDERSTANDING TRAINING OUTCOMES

Athletic performance and endurance training are greatly beneficial to your training. After a consistent athletic training period, you can expect to maintain, develop and improve your full body coordination, muscle definition, metabolism, power, and speed.

Equipment Needed

  • Running space, about 20-30yds (about 12 steps = 20 yds; about 23 steps for 30 yds, approximate measurements will suffice)

Getting Started

The keys to effective plyometrics and sprint workouts are sufficient recovery time and effort. When you don’t take enough rest between reps, your fast-twitch workout turns into slow twitch cardio. Not giving enough effort turns your method of targeting fast-twitch fibers as ineffective.

Click the video icons to watch a quick demo video for each exercise to get familiar with the workout before you start.

WARM-UP:

|FIRST:

  1. Jump Rope; 5-minutes

|SECOND:

  1. Ground Sweeps; 15yds–Jog Back
  2. Leg Swings; 15yds –Jog Back
  3. Side Lunge; 15yds–Jog Back
  4. Knee Pulls to Chest; 15yds or 10 reps–Jog Back

WORKOUT:

| SUPERSET 1

1A.  90-degree Rotational Jumps: 10 reps

2A.  10yd Sprint out–Walk Back: 2 reps

3A.  REST: 15-30secs

REPEAT SUPERSET FOR 3-4 SETS 

REST:  2-3 MINUTES


| SUPERSET 2

1B.  Walking Side-Lunge w/ Jump: 15yds down & back  

2B.  10yd Sprint out–Walk Back: 2 reps

3B.  REST: 15-30secs

REPEAT SUPERSET FOR 3-4 SETS 

REST:  2-3 MINUTES


| SUPERSET 3

1C.  Quick Hops (front & back): 20 total reps

2C.  10yd Sprint out–Walk Back: 1 rep

3C.  Quick Hops (side to side): 20 total reps

4C.  10yd Sprint out–Walk Back: 1 rep

5C.  REST: 15-30secs

REPEAT SUPERSET FOR 3-4 SETS 

CONTACT US

If any video links are broken or if you have any questions please feel free to contact us.

CALL/TEXT: 512-348-7113

EMAIL: info@outrightfitness.com