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Ballistic bench press: This drill focuses on the explosive capacity of the upper body. Using a light load (10-30% of max bench press), lower the bar to the chest and throw it in the air as high as possible. Use a Smith machine to perform this drill safely.

Iso ballistic push-ups: Another drill to increase upper body power. Lower yourself into a push-up position. Project yourself in the air. Land in a "down" push up position and hold for 15 seconds, that's one rep.

Hold this position for 15 seconds —

Sumo deadlift: Excellent exercise to strengthen back.

the glutes, hamstrings, quads, and lower

Bulgarian deadlift: Exercise targeting unilateral lower back, hip, and leg development.

Romanian deadlift: Excellent hamstring exercise. Lower the bar by bending the trunk forward and bringing the hips back. Knee angle stays the same during the whole movement.

Bulgarian deadlift: Exercise targeting unilateral lower back, hip, and leg development.

Shoulder box: Shoulder exercise used as a warm-up drill to help prevent shoulder injuries.

Stretching routine

1 x 30 seconds/side 1 x 30 seconds
Turbo Charged Fitness With The Tabata System

Turbo Charged Fitness With The Tabata System

The Tabata workout system is a version of the High Intensity Interval Training program developed by Professor Izumi Tabata as training for Olympic speed skaters in 1996. The results studies conducted on the training program confirm that even a four minute cardiovascular exercise routine improves a persons level of fitness.

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