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This is my current workout routine. I made it to cover every muscle needed for sprinting and jumping
Join Facebook group for triple jumpers: / 259293537591612
Twitter: #triplejumpingm1
RU-vid: Ezoen
The Routine
Day 1 morning session
Warm up 30 - 60 minutes
Squat 8-10 sets 3-5 reps
Hip Thrusters 5 sets 5 reps
Dips 5 sets 5 reps heavy
Curls 5 sets 5 reps
tilts 5 sets 10 reps
10 minutes of planks
Stretch
Leg Massage
Foam roll
Evening:
Warm up 30 minutes
Technique, Personally I do a lot of work on my last phase. but I don't do much technique
Clean pulls 7-10 sets 2-3 reps ( or any variation of clean)
Nordic Hamstring 5 sets of 5 reps
500 russian twist
Lower back superman variation 100
Day 2
Warm up 30 - 60 minutes
Front squat 8 - 10 sets 3-5 reps
Bench Press 5 sets 5 reps
Military press 5 sets 5 reps
Decline sit ups 5 sets 10 reps
Back extensions 5 sets 5 - 10 reps
Stretch
Massage
Foam Roll
Evening:
Warm up
Hip hops 40 on each leg ( bouncing on one leg wihile holding knee as high as possible) or
High knees for 100m 4-5 reps
Sprint to straight leg bound to sprint 4-5 reps or 100m -150 Straight single leg bounds
Snatch pull 8-10 sets 2-3 reps ( or any variation of snatch)
Stretches
500 russian twist
100 Lower back supermans
I eat 150g-200g of protein a day and nap after each workout. But this training is really time consuming takes make 5-7 hours on average.
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It's going to be a while before I get the triple jump movie up so I'm going to try to upload more quality content stuff.
Contact:
Facebook: / reggie.miller.94
Gmail: TripleJumpingMath@gmail.com
Facebook triple jump group: / 259293537591612
Equipment
Blackmagic Cinema Camera
Blackmagic Production camera
Sigma 8-16
-Sigma 35 1.4 art lens
Canon 17 - 55
Song: Favright - Taking Over (feat. Cassandra Kay) (Synchronice Remix)
3 окт 2024
