Thursday, May 18, 2006
1:30 PM
Weight: 188
Plyo Workout - Acceleration & Horizontal Power Focus:
All exercises done in flats
Quickness Complex
2 x 5 yards - Rapid Fire
4 x 5 yards - Ski Jumps
Power Transitions(intermitent tuck jumps)
4 x 15 yards - Hammer Hops(6/1)
3 x 15 yards - X-Jumps(6/1)
Power
3 x 20 yards - Tuck Jumps(horizontal emphasis)
6 x 30 yards - Alternate Bounding
Acceleration Complex
2 x 20 yards - "A" Skip(High-knees)
2 x 20 yards - "C" Skip(Butt-kicks)
2 x 10/5 yards - "A" Skip -> "A" Skip(Fast)
2 x 10/5 yards - "C" Skip -> "C" Skip(Fast)
2 x 20 yards - "A" Skip single leg
2 x 20 yards - "C" Skip single leg
2 x 20 yards - "B" Skip(High-knees-up-and-out) single leg
2 x 5/20 yards - "A" Skip(Fast) -> Sprint
2 x 5/20 yards - "C" Skip(Fast) -> Sprint
2 x 10/5 yards - "A" Skip -> "A" Skip(Fast)
4 x 30 yards - Start + Accelerations
4 x 35 yards - Acceleration Sprints
Comments: I did these inside again, but the gym was nearly empty which was very nice. I felt great today, and was really getting high on the jump in the power transition exercises. The single leg exercises are a very good addition, I feel exactly what I am supposed to be doing on them.
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