Lockdown Workout 2
Week 2’s workout
Reps and sets
Just like with resistance training, jumping form and technique are key for progression and injury prevention. Allow yourself time to recover so you can perform each jump at full capacity. Beginners should aim for a rep range of 5-6 jumps per set and can increase from there once the movement patterns are learnt. With the other exercises, again aim for a rep range of 10-15 with a relatively light resistance and only increase the resistance once you have the correct form and technique. Look to complete 3-4 sets per exercise, with 1-minute rest between sets. Feel free to give this a go as a circuit, just make sure the form is correct on each exercise and allow longer breaks if you need.
Workout description
Building from last weeks session we have another workout you guys can complete to enhance your strength training. We have introduced some jumping exercises which can offer several performance benefits. Without getting into the science too much, incorporating these exercises will allow you to absorb and transfer kinetic energy more efficiently, thus having a greater force output. This can increase the ground reaction forces and enhance the stretch-shortening cycle. Therefore, improving your ability to conserve energy and increasing your propulsive forces.
Resistance
If you have no equipment then get resourceful. Maybe use some Big water bottles, bags of rice, cans of food or throw some books in to a back pack. Likewise if you don't have a box then how about using stairs or the couch.
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