Tuesday - NP1

Plyo/jump training…

Warmup with 50 1/2 steps each leg.  Add Pi Chuan arm movement and do ten more each side.

Find a set of stairs.  Get going by hopping up the stairs and back to the floor in a rhythmic fashion.  Try hopping up one at a time, then two at a time.  Then three at a time.

After that, go for height.  Leap to the highest stair you can (be safe!).  Walk back down and do it again.  Do 8 sets of three jumps.  Rest 2 minutes between sets.

During your rest, do some pushups.  After your first set of pushups, do 3 clapping pushups.  Superset the pushups and the jumps till all 8 sets are done for both exercises.

Next, if you have a sturdy pullup bar nearby, get your clap-pushup jumping-burpees on.  Do 8 sets of three of these.  Again, rest two minutes between sets.  This time, do bicycle situps or sprinter situps between sets.

And finally, finish off by doing 3 sets of timed holds on the superman.  Go for 1 minute each time.

Stretch out and relax!

This entry was posted on January 15, 2008 at 4:04 am and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response or trackback from your own site.