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POWER SESSION

 

UTILISE THE MYOFASCIAL SYSTEM AND CREAT MORE FORCE FROM THE GROUND WITHOUT STRESSING THE MUSCLES TOO MUCH.

BENEFITS?

√ GROW MUSCLE

√ ECONOMICAL TRAINING

√ INCREASE VERTICAL JUMP

√ BOOST ATHLETIC PERFORMANCE

√ INCREASE FAST TWITCH ACTIVATION

POWER

In this program we are going to utilise the natural elastic energy within our myofascial system. To be able to stretch out this system effectively will produce more height within our jumps, better athletic ability, maximising fast  twitch muscle fibres and more efficient force production. We can get all these benefits without stressing the muscles too much. The training method to produce these results is called plyometric training: jumps, hops, bounds, and skips. Aim to take your time between each rep, don't rush the exercises like a circuit  session, land well and prepare for the next jump.

INTERACTIVE PROGRAM CARDS

The yellow boxes are the generic exercise, the red boxes are the progression, and the green boxes are the regression.

8 Reps/2 Sets each exercise/Rest 2 minutes after each exercise

EXERCISE

PROGRESSION

REGRESSION

01

KNEELING 

PLYO JUMPS

KNEELING PLYO JUMPS

STANDING PLYO JUMP

02

LATERAL JUMPS

LATERAL TO VERTICAL

SPEED BOUNCE

03

EXPLOSIVE PRESS UP

CLAP PRESS UP

KNEELING PRESS UP

04

LOAD & EXPLODE

LAND LOAD & EXPLODE

SQUAT JUMP

05

TUCK JUMP

BURPEE TUCK JUMP

HIGH KNEE JUMP

06

LOnG JUMP

LAND TO LONG JUMP

HOp

07

ALTERNATE JUMP LUNGES

HIGH KNEE SWITCH

EXPLOSIVE LUNGE

08

ECCENTRIC BOUNDS

SINGLE LEG BOUNDS

TOE BOUNCES