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fitFLEX Workouts - Imrpove Speed, Strenght & Endurance for Sports Performanceby Gonzalez
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Speed, Strength & Endurance Summary

Difficulty Level: Intermediate

Target / Goal: Sports Specific Improvement

Recommended Days per Week: 3

Date Submitted: September 16, 2009 		Workout Submitted By

Robert Gonzalez

fitFLEX workouts: 1

Age: 39
Gender: Male
Experience: 10 years
Workout Description

Properly warm up and stretch - box jump (jump up to an 18" platform for 10 reps) - wall ball squats (use a 10 lb medicine ball and hold it under your chin squat down come back up and push the ball over your head to wall catch hold back under chin and squat complete 10 reps - plyo push ups (go down on normal push ups then explode up and pick up your hands and touch your chest immediately place hands back on ground complete 10 reps - sprint 100 meters that will be one round complete as many rounds for 20 minutes!
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 Exercise  Sets  Reps
 Box Jumps  -  10 repetitions
Description: Place 18" plat form squat down and explode up to top of plat form, repeat for 10 reps. there will be four exercises to complete for a round, complete as many rounds in 20 minutes.
 Wall Ball Squats  -  10 repetitions
Description: Hold 10 lb medicine ball under chin squat down come back up and push ball over head to wall catch ball and squat back down and repeat for 10 reps.
 Plyi Push Ups  -  10 repetitions
Description: Come down normal push ups and explode up and have hands come off ground and touch chest and then place hands back on floor and rpeat for 10 reps.
 Sprint 100 Meters  -  -
Description: Run as fast as you can for 100 meters.




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