HPER 187- Weight Training Week 5 Plyometrics & Agility HPER 187- Weight Training Week 5

Plyometrics-Basics Plyometric exercise is a quick, powerful movement using a prestretch, or counter movement, that involves the ________________________________ (SSC). The cycle has three phases: Eccentric- stretch of the agonist muscle _______________________- Pause between Phase 1 &3 Concentric- shortening of agonist muscle fibers Example of Plyometric Exercise Lower Body: ____________________________________________________________________________________ ____________________________________________________________________________________ Upper Body:__________________________________________________________________________

Agility- Basics Agility is changing movement velocity and performing locomotion modes other than linear sprinting. Agility is used to help the athlete’s ______________________________________ This includes: adaptive ability, balance, combinatory ability, differentiation, orientation, reactiveness, rhythm Agility is believed to be most trainable during __________________________, which is considered a critical period for skill development

HPER 187- Weight Training: Week 5 Day 1- Legs/Core Phase: Basic Strength Strength Set/Reps Wt. 1.Squat Machine 4x6 (each leg)   1. TRX Mountain Climbers 4x8 (each leg) 1. Dumbell Deadlift 4x6 2. Dumbell Split Squat 2. Curl & Press 2. Machine LE extension 3. Hip Lift w/ Wt. 4x10 3. Row over Bench 3. Machine LE Flexion 3. Front Plank w/ Alt. Arm 60 sec N/A

Day 2- Upper Body/Cardio Phase: Basic Strength Strength Sets/Reps Wt. 1. Alt. Dumbell Press 4x6   1. Machine LE Adduction 1. TRX Row 2. Machine Press 2. TRX Front Planks 60 sec N/A 2. Machine Pull-Down 3. Row Over Bench 3. TRX SL Squat 4x8 3. Lifts Cardio: 20 min