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Training Programme:: Focus - Leg Explosiveness

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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Shernold
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317 views2 pages

Training Programme:: Focus - Leg Explosiveness

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.

Uploaded by

Shernold
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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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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