Explosivity strength Training

Want to improve your jammer skills and get out that pack quicker? Work on 'explosive training' with this programme. Extra weeks to follow with more intense exercises. Also agility workout to follow soon.

Exercises

Satz 1: 1 Runde

Widerstand: Leicht
❤️ Leicht (Zone 1)

Warm Up Rowing

10 minutes

Transition

30 seconds

Satz 2: 1 Runde

❤️ Maximal (Zone 5)

Sprint

5 minutes

Transition

2 minutes

Satz 3: 1 Runde

Box Jumps + Leg Ups Pyramids

5 minutes

Satz 4: 1 Runde

Transition

2 minutes

Satz 5: 3 Runden

Barbell Squats

12 Wiederholungen

Dumbbell Lunges

10 Wiederholungen

Transition

15 seconds

Satz 6: 1 Runde

Transition

2 minutes

Satz 7: 3 Runden

Leg Press

12 Wiederholungen

Overhead Presses

12 Wiederholungen

Satz 8: 1 Runde

Transition

2 minutes

Satz 9: 1 Runde

Burpees

10 Wiederholungen

Rest

15 seconds

Lunges with Knee Lifts

10 Wiederholungen

Rest

15 seconds

Squat Jumps

12 Wiederholungen

Rest

15 seconds

Gewichte: Mäßig

Medicine Ball Slams

12 Wiederholungen

Rest

15 seconds

Broad Jump

12 Wiederholungen

Transition

1 minute

Satz 10: 1 Runde

Floor Bridge

1 minute

Rest

10 seconds

Plank

1 minute

Rest

10 seconds

❤️ Mäßig (Zone 2)

Mountain Climbers

1 minute

Rest

10 seconds

❤️ Mäßig (Zone 2)

Roman Chair Knee Raises

1 minute

Rest

10 seconds

Russian Twists

1 minute

Satz 11: 1 Runde

Stretches

5 minutes

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26 March

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