PUMP & PULSE
Category: Strength
Today we focus on legs – this workout format is excellent for developing balance, joint stability and of course strength. By varying the range of movement, using ballistic movements and also isometric poses, we hit every muscle and energy pathway. This variation of stimulus is important to avoid plateaus in strength. The workout requires both fast twitch and slow twitch muscle fibres and you will certainly feel the burn the next day.
We do 4 variations of each leg exercise with short runs for recovery in between sets. At the end of the first round, break for a longer recovery run. This will help speed up recovery and flush any lactic acid out of the muscles. The formats are:
Traffic lights – “Red”=Stop: hold in lowest position. “Orange”=Slow: 6sec reps. “Green”=Fast: regular pace reps
Pulse – Hold a pose in the low range and “pulse” for 5-10 reps. Mix in with full range reps.
Plyometric – ballistic movement ie. Jumping
½ Range – use just the top range or bottom range of motion. Mix in with full range reps.
2 rounds of the following, with a 4min run at the end of the first round. Main segment 45 minutes.
