Lockdown Workout 21
Week 21’s workout
Box Jumps
Box Jump Off
Single Leg Depth Jumps
Pogo Jumps
REPS AND SETS
2 sets
10 reps
2 - 3 minutes rest
Workout description
Following a similar path from last week's workout, we have another great session you can implement prior to a running/cycling session.
This session focuses on plyometric exercises, whereby you are focusing on activating the central nervous system and exerting maximum force from jumping/bounding exercises.
This session is best suited prior to an interval or tempo session as you will activate the stretch-shortening cycle and become more efficient at absorbing and utilising the elastic energy. Previous research has backed this up, showing improved running economy during tempo sessions where plyometrics have been completed beforehand.
These sessions don't need to be too heavily taxing but time needs to be taken to ensure the quality of movement is maintained. Complete two sets per exercise with 10 reps for each.
Ensure you give yourself enough rest time so you can maximally perform the next set; usually this sits somewhere between 2-3 minutes.
Remember, you need to work maximally in order to get the most benefit from the session, so ensuring you have enough rest is very important.
Give it a go and tell us how you get on