To accelerate muscle growth, you need to combine plyometric training with regular strength training. Plyometric exercises are exercises performed with acceleration. They prepare the muscles for subsequent work with weight, forcing more muscle fibers to be involved in the work. In one workout, you can increase strength indicators by 5%. The proposed program involves alternating upper body workouts with workouts for the legs, buttocks and abs. Exercises are performed in paired sets.
Necessary
- - gymnastic bench;
- - medball;
- - barbell;
- - dumbbells;
- - two gymnastic platforms.
Instructions
Step 1
Take a prone position with your palms on the floor between the two platforms. The height of the platforms is 10 - 15 cm. Legs together, straighten your arms, bring your shoulder blades together.
Bend your elbows and touch the floor with your chest. Immediately push off powerfully with your hands, "jump" and land with your palms on both supports. In order not to damage the elbow joints and wrists, land on bent arms, "spring".
Jump back to the floor and repeat. Do 5 reps in total.
Step 2
Lie on a bench with your feet wider than your shoulders. Feet should be parallel to each other. Grab the bar with a straight grip, slightly wider than your shoulders.
As you inhale, lower the bar to the lower part of the sternum, as you exhale, return to the starting position.
Do 5-8 reps.
Step 3
Stand up straight, take a heavy medicine ball in your hands. The legs are slightly wider than the shoulders, the body is slightly tilted forward. Raise the ball over your head, arms slightly bent, elbows pointing out to the sides.
Throw the ball firmly onto the floor, as if trying to punch a hole in it. It should look like an explosive version of the "pullover".
Repeat 5 times.
Step 4
Get on the bench with your left knee with your shin on the bench. For stability, rest against the bench with your left hand. Take a dumbbell in your right hand, your back should be slightly bent.
Bring your shoulder blades together and pull the dumbbell to your waist. At the top point, pause, smoothly return to the starting position.
Do 8 to 10 reps for each hand.
Step 5
Pick up a heavy medball and raise it in front of your chest. The elbows are pointing down.
Force the ball vertically. Catch and then repeat the throw again.
Make 5 throws in total.
Step 6
Sit on a gymnastic bench. Set the backrest almost vertically. Feet are shoulder width apart. Take dumbbells in your hands and raise them to shoulder height, palms facing forward.
Squeeze the dumbbells over your head. Return slowly to the starting position.
Do 5-8 reps.
Step 7
Lie on a bench as you would for a barbell press. Place the medball on your chest and hold it with both hands.
The elbows are set apart.
With a strong push, throw the ball as high as possible. Catch and repeat the throw 4 more times.
Step 8
Lie on a bench. Place your feet shoulder-width apart and your feet parallel. Take the barbell with a grip slightly narrower than the chest and remove it from the racks.
Inhale and lower the bar to your lower sternum. As you exhale, return to the starting position.
It takes 5-8 repetitions.
Step 9
Place your right foot in front of your left in a lunge two steps apart. The right foot is slightly turned inward, the left is on the toe.
Jump up and in the jump, change the position of your legs. The left leg should now be in front. Jump again with the change of legs.
This is one repeat. Make five of them in total.
Step 10
Place the barbell over your shoulders. The back is straight, legs are shoulder-width apart.
Take a large step back with your right foot. Bend both legs at the same time and lower yourself into a deep lunge. Return to starting position and repeat for the other leg.
Do 5-7 reps for each leg.
Step 11
Stand on a bench with your feet shoulder-width apart.
Jump gently from the bench to the floor into a half-squat. Immediately push out sharply and jump as high as possible. Land on the floor. Then jump onto the bench again.
Do 5 reps.
Step 12
Place the barbell over your trapezius muscles. The legs are slightly bent at the knees, stand slightly wider than the shoulders.
Bend at the lower back and take the pelvis back. Bending both legs at the knees, squat so that the pelvis is below the knees. Do not lift your heels off the floor. Return to the starting position with a jerk.
Do 5-8 reps.
Step 13
Stand on your right leg with the left knee bent and laid back. The left foot does not touch the floor. Bend your right knee, bend forward and touch the floor with your fingertips.
Give a powerful push with your right foot and jump up sharply. Return to starting position.
Do 5 reps for each leg.
Step 14
Take the barbell with your widest grip. The legs are slightly wider than the shoulders, the socks are slightly apart. Bend your knees slightly.
Lower the bar to mid-calf, slowly pulling your pelvis back and leaning forward. Keep your lower back straight. Return smoothly to the starting position.
Do 5-8 reps.
