Complex Training for Fighters & Athletes: Sumo Deadlift + Plyos (Two-A-Day Solution) скачать в хорошем качестве

Complex Training for Fighters & Athletes: Sumo Deadlift + Plyos (Two-A-Day Solution)

Need a training program for you , but dont know where to start take my free 60 second quiz https://elcoachcasey.com Here's how athletes in two-a-day mode should structure their gym work to preserve quality sport-specific training sessions. The Two-A-Day Problem: Most athletes try to fit 4 separate sessions (2 gym + 2 sport) into their schedule. Everything suffers, nothing gets quality work. The Solution: Combine your BodyBulletproofing (isolation work, myo reps) + Athletic Movements (complex training) into ONE strategic gym session. This frees up two quality sport-specific skill sessions with your coach. Today's Example - Lateral Athletic Day: Sumo Deadlift (3x3 or 3x5 reps - athletic range, NOT hypertrophy) Paired with low-level plyometrics: Option 1: Skiers (lateral jumps, hold position, change direction) Progression: Two-foot lateral bounds with catches Option 2: Lateral shuffles (push off one foot, kick with other, replace) Why This Works: The sumo deadlift builds strength in an athletic position using muscle groups you need on the field. The low-level plyometrics immediately apply that strength to movement patterns you'll use in your sport - boxing, fighting, basketball, whatever your field of play. Programming Note: Athletic rep ranges (3-5 reps) keep you explosive. If a muscle group is lagging and needs hypertrophy work, I'd prescribe sets of 10-15 instead. But for athletes maintaining performance, we stay in the strength-power zone. The Weekly Structure: This combined session takes 45-60 minutes. Stack your BodyBulletproofing isolation work at the beginning, then hit your complex training pairings. Now you have two full skill sessions available for sport-specific work without gym fatigue interfering.