1. HPER 187- Weight Training Week 5
Plyometrics & Agility
HPER 187- Weight Training
Week 5

2. Plyometrics-Basics
Plyometric exercise is a quick, powerful movement using a prestretch, or counter movement, that involves the ________________________________ (SSC).
The cycle has three phases:
Eccentric- stretch of the agonist muscle
_______________________- Pause between Phase 1 &3
Concentric- shortening of agonist muscle fibers
Example of Plyometric Exercise
Lower Body: ____________________________________________________________________________________ ____________________________________________________________________________________
Upper Body:__________________________________________________________________________

3. Agility- Basics
Agility is changing movement velocity and performing locomotion modes other than linear sprinting.
Agility is used to help the athlete’s ______________________________________
This includes: adaptive ability, balance, combinatory ability, differentiation, orientation, reactiveness, rhythm
Agility is believed to be most trainable during __________________________, which is considered a critical period for skill development

4. HPER 187- Weight Training: Week 5
Day 1- Legs/Core
Phase: Basic Strength
Strength
Set/Reps
Wt.
1.Squat Machine
4x6 (each leg)
1. TRX Mountain Climbers
4x8 (each leg)
1. Dumbell Deadlift
4x6
2. Dumbell Split Squat
2. Curl & Press
2. Machine LE extension
3. Hip Lift w/ Wt.
4x10
3. Row over Bench
3. Machine LE Flexion
3. Front Plank w/ Alt. Arm
60 sec
N/A

5. Day 2- Upper Body/Cardio
Phase: Basic Strength
Strength
Sets/Reps
Wt.
1. Alt. Dumbell Press
4x6
1. Machine LE Adduction
1. TRX Row
2. Machine Press
2. TRX Front Planks
60 sec
N/A
2. Machine Pull-Down
3. Row Over Bench
3. TRX SL Squat
4x8
3. Lifts
Cardio: 20 min