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    Training Programme:: Focus - Leg Explosiveness

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    Shernold
    This training programme focuses on developing leg explosiveness over a weekly cycle. It involves exercises like plyometrics, weights, core work and recovery sessions split between morning and evening sessions with a focus on quality over quantity and progressive overload while preventing injury through control. Notes provide guidance on rest periods, warm-ups, cool-downs, sprints and stretching.

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    Training Programme:: Focus - Leg Explosiveness

    Uploaded by

    Shernold
    107 views2 pages
    This training programme focuses on developing leg explosiveness over a weekly cycle. It involves exercises like plyometrics, weights, core work and recovery sessions split between morning and evening sessions with a focus on quality over quantity and progressive overload while preventing injury through control. Notes provide guidance on rest periods, warm-ups, cool-downs, sprints and stretching.

    Original Description:

    Intensive Leg Training

    Original Title

    Flight Programme

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    This training programme focuses on developing leg explosiveness over a weekly cycle. It involves exercises like plyometrics, weights, core work and recovery sessions split between morning and evening sessions with a focus on quality over quantity and progressive overload while preventing injury through control. Notes provide guidance on rest periods, warm-ups, cool-downs, sprints and stretching.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    107 views2 pages

    Training Programme:: Focus - Leg Explosiveness

    Uploaded by

    Shernold
    This training programme focuses on developing leg explosiveness over a weekly cycle. It involves exercises like plyometrics, weights, core work and recovery sessions split between morning and evening sessions with a focus on quality over quantity and progressive overload while preventing injury through control. Notes provide guidance on rest periods, warm-ups, cool-downs, sprints and stretching.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 2

    TRAINING PROGRAMME: FOCUS – LEG EXPLOSIVENESS

    WORKOUT
    DAY NOTES (APPLIED FOR P.M.)
    MORNING (A.M.) EVENING (P.M.)
    PLYOMETRICS
    PUSH-UPS 30 X 4 1. 3 – 5 MINUTE REST
    SKIPS – 20M X 3 AFTER EVERY EXERCISE
    SINGLE LEG SKIPS – 20M X 3
    SUNDAY 3 STEPS TO SKIPS – 20M X 3 2. FOCUS ON QUALITY
    BOUNDING – 20M X 3
    SINGLE LEG BOUNDINGS – 20M X 3
    FIELD SPRINTS – 100M X 5

    CORE STABILITY WORK WEIGHTS


    1. 3 MINUTE REST AFTER
    PLANKS 60S X 2 DEADLIFTS – 10, 8, 6, 4, 2. (RM) EVERY EXERCISE
    SIDE PLANKS 60S X 2 SNATCH – 10RM X 4
    MONDAY BRIDGES 60S X 2 CLEAN AND JERK – 8RM X 4 2. PROGRESSIVE
    SPEED ROPE JUMPS – 50 X 4 OVERLOAD

    3. FOCUS ON FORM AND


    STRENGTH
    CORE STABILITY WORK PLYOMETRICS
    1. 3 – 5 MINUTE REST
    SIT-UPS 20 X 3 BOX JUMPS – 8 X 3 AFTER EVERY EXERCISE
    LEG RAISES 20 X 3 HURDLE JUMPS – 6 X 3
    CYCLING 20 X 3
    TUESDAY BROAD JUMPS – 6 X 3 2. FOCUS ON QUALITY
    POP-UP TO TUCK JUMPS – 8 X 3
    DEPTH JUMPS TO BOX JUMPS – 5 X 3 3. CONTROLLED LANDING
    MAXIMUM JUMPS – 5 X 3 TO PREVENT INJURY
    RECOVERY
    PUSH-UPS 30 X 4
    WEDNESDAY LIGHT RUNS – 30 MINUTE JOG 1. FOCUS ON CONSISTENT
    SPEED

    WEIGHTS
    REST 1. REST ADEQUATELY
    SQUATS – 8, 6, 4, 2. (RM)
    FRONT SQUATS – 8, 6, 4, 2. (RM) 2. PROGRESSIVE
    THURSDAY LEG PRESSES – 12 X 4 OVERLOAD
    CALF RAISES – 10 X 4
    QUAD EXTENSIONS – 10 X 4 3. FOCUS ON FORM AND
    HAMSTRING CURLS – 10 X 4 STRENGTH

    CORE STABILITY WORK PLYOMETRICS


    1. 3 – 5 MINUTE REST
    V – UPS 15 X 3 LUNGES – 20 X 3 AFTER EVERY EXERCISE
    FRIDAY SIDE ABDUCTION 15 X 6 STEP-UPS – 15 X 6
    LUNGE JUMPS – 12 X 3 2. FOCUS ON QUALITY
    LUNGE SCISSORS – 8 X 6

    1. STRETCH
    REST REST
    SATURDAY
    2. LIGHT RUNS IF
    NECESSARY

    NOTES: 1. WARM-UPS AND COOL-DOWNS ARE COMPULSARY


    2. SPRINT DRILLS ARE DONE ON PLYOMETRIC DAYS
    3. STRETCH AFTER EVERY TRAINING SESSION

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