Workout Plans

Introduction:

Bellow you have 3 different workout plans directed at the different styles they all have certain exercises in common however seeing as all styles work similar muscles. The difference lies in the quantity of doing said exercise. They are all planned over 5 weeks to give you options in case of injuries stopping you from completing certain exercises. Workout 1 includes 6 exercise circuits, focusing on abdominal muscles, and all needed to complete exercises should be found at your local gym. While the second one works less with abdominal muscles and more with stamina. Make sure to add more and more weight to the once were it can be applied. Recommended is to join a local track and field club if possible, seeing as they will have a gym that you will then get access to. Warm up not included.

Workout Plan 1:

Week number	Circuit	Balance	Strength
1	Sit-ups Plank Russian twist (with or without weight of choice) Swimming Dips 20s each x2 10s rest in between	Dragon 10 on each foot Stork test (both legs)	Cleans Barbell Squats Push-ups 6x2 each with 20-30s rest
2	Half Jackknives 90o sit ups Hip lifts Back lifts Plank Dips 25s each x2 10s rest in between	Dragon 15 on each foot	Moving push-ups Cleans Deadlifts 8x2 each with 20-30s rest
3	Switching jackknives Windshield wipers (bent knees) Russian Twist (with a 5 kg weight) Swimming Hip lifts Dips 25s each x3 10s rest in between	Dragon 20 on each foot	Pull ups Snatch (with splitting legs instead to keep balance) Barbell squats 8x3 each with 20-30s rest
4	Jackknives Windshield wipers Hip lifts Back lifts Plank Dips 30s each x3 10s rest in between	Dragon 15x2 on each foot	Sumo deadlifts Cleans Pull ups Barbell Squats 10x2 each with 20-30s rest
5	Side-jackknives The seal 90o. Sit-ups Windshield wipers Dips Back lifts Reverse Plank 45s each x3 10s rest in between	Dragon 20x2 on each foot Stork Test (Compare with first result)	Snatch Deadlifts Moving push-ups French press with dumbbells 10x3 each with 20-30s rest

Workout Plan 2:

Week number	Circuit	Balance	Strength	Stamina
1	Sit-ups Plank Russian twist (with or without weight of choice) Swimming 20s each x2 10s rest in between	Dragon 10 on each foot Stork test (both legs)	Cleans Barbell Squats Push-ups 6x2 each with 20-30s rest	50m x3 fast laps with 30s paus x2 rounds
2	90o sit ups Hip lifts Plank Dips 25s each x2 10s rest in between	Dragon 15 on each foot	Moving push-ups Cleans Deadlifts 8x2 each with 20-30s rest	50m x4 fast laps with 30s paus x2 rounds
3	Switching jackknives Swimming Hip lifts Dips 30s each x2 10s rest in between	Dragon 20 on each foot	Pull ups Snatch (with splitting legs instead to keep balance) Barbell squats 8x3 each with 20-30s rest	50m x4 fast laps with 30s paus x3 rounds
4	Jackknives Windshield wipers Plank Dips 35s each x2 10s rest in between	Dragon 15x2 on each foot	Sumo deadlifts Cleans Pull ups Barbell Squats 10x2 each with 20-30s rest	50m x3 fast laps with 30s paus x2 rounds Followed by additional fast laps: 100m 150m 200m
5	Side-jackknives The seal 90o Sit-ups Windshield wipers Reverse Plank 45s each x2 10s rest in between	Dragon 20x2 on each foot Stork Test (Compare with first result)	Snatch Deadlifts Moving push-ups French press with dumbbells 10x3 each with 20-30s rest	Fast laps with 4 min rest in between: 100m 150m 150m 200m 250m 150m 100m