Friday, December 3, 2010

Plyometrics For Sports

Tired of the same routine week after week? Or are you an athlete that is looking to spice up your workout?


There are dozens of different combination’s that you can add into your workout to aid in what your specific sport requires are. Check out these strength exercises that combine plyometrics that you can add to your routine to spice it up and get more specific results to your needs.


The weights for each exercise should be heavy enough that the last 5 reps should be difficult and almost failure to get the best results. Make sure to perform the plyometric part of the sequence immediately following the strength allowing little or no rest. For best results make sure to take your RIVALUS COMPLX5 pre workout to give you that little extra to get you through the workout.

For Athletes Who Need Speed
1 x 15 Single leg split squats followed by 1 x 10 alternate leg bounds (repeat x 3)
1 x 15 Front squatsfollowed by 15-20m acceleration sprint (repeat x 3)
1 x 15 Single leg split squatsfollowed by 1 x 10 alternate leg split jumps (repeat x 3)


For Athletes who Jump
1 x 10 Back Squats immediately followed by 1 x 10  standing long jumps (repeat x 3)
1 x 10 Back squats followed by 1 x 10 vertical jumps (repeat x 3)
1 x 10 Single leg split squats followed by 1 x 10 with alternate leg bounds (repeat x 3)
1 x 10 Single leg split squats followed by 1 x 10  alternate leg split jumps (repeat x 3)
1 x 10 Clean/Snatch followed by 1 x 10 medball squat and throw (repeat x 3)
1 x 10 Front squats followed by 1 x 10 box jumps (repeat x 3)
1 x 10 Front squats followed by 1 x 10 depth landings (repeat x 3)

For Football Players
1 x 10 Bench press followed by 1 x 10 supine medball bench press throws (repeat x 3)
1 x 10 Clean/Snatch followed by 10 yard sprint (repeat x 3)
1 x 10 Clean/Snatch followed by 1 x 10 medball squat and throw (repeat x 3)
For Throwers/Quarterbacks

1 x 10 Bench press followed by 1 x 10 standing medball wall toss (repeat x 3)
1 x 10 DB flyes followed by 1 x 10 standing medball wall toss (repeat x 3)
1 x 10 Front squat followed by 1 x 10 standing long jumps (repeat x 3)
1 x 10 Clean/Snatch followed by 1 x 10 medball squat and throw (repeat x 3)
Make sure to have a workout partner or a spotter for all exercises and remember to stay properly hydrated. Don’t forget to grab your RIVALUS PROMASIL protein post workout to help with muscle growth and recovery.

[Alicia Bell is an Elite Personal Trainer, NCCP Sprint Coach, and a Training Advisor for RIVALUS.]

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