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Whey Protein Plus
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Take your performance to the next level with our Sports Performance range. With everything from Branch Chain Amino Acids to Instant Oats and Maltodextrin, this is the ideal selection if you're looking to boost your performance both in the gym and on the pitch.
Why choose this range?
Our Sports Performance range will help you to perform at your best when it really matters. This carefully selected range of products will help you achieve your potential, regardless of whether you're a recreational gym-goer looking to enhance energy levels or a professional athlete aiming to improve post-match recovery.
In order to produce the highest level of athletic performance it is important to assess and train various aspects of sports conditioning. These include power, strength, speed, agility, coordination, flexibility, local muscular endurance,and cardiovascular aerobic capacity. Each aspect can be vastly improved with sound training but will only be useful if they are tailored to the specific demands of your sport. Therefore we recommend that before you jump into a workout you do four things:
Test Useful for assessing
Vertical jump & standing long jump Jumping ability
10 and 30m dash Acceleration and speed
1km dash Aerobic fitness
1. Sit and reach test Trunk and lower body
2. Shoulder flex test Shoulder rotation
3. Back scratch test Shoulder flexion
Alternate hand wall toss test Co-ordination
Now that your training goals are inplace your first port of call should be to establish a comprehensive sports-fitness base. This is important for not only your athletic performance, but also your health and well-being. To do this your weekly routine should include a mix of aerobic exercise, high intensity interval training and resistance training. Try to perform two cardiovascular and one or two HIIT sessionsper week complimented with three to five resistance based exercises. Be sure to leave at least one days rest in between two days of exercise to allow for sufficient recovery.
Aerobic exercise may include the likes of walking, jogging, biking or swimming which should be performed at around 50-65% of maximum heart rate for 30-45 minutes per session. An example of a HIIT workout is outlined below and this can be adjusted to your sports requirements. The key here is to perform short, intense bouts of exercise atnear maximum effort interspersed with less-intense recovery periods.
The table below outlines additional exercises which can be employed to compliment your general physical training. Remember, quality of movements supersede quantity of movements. Take time to learn the correct technique of exercises asthis increases the effectiveness of a workout and decreases the potential for injuries.
Bench step-up Sets:1-2 Reps: 5 Sets: 2-3 Reps: 10-15
Half-squat with lateral/frontal raise
Cable inverted row
Pelvic lift Sets: 1-2 Reps: 5 Sets: 2-3
Plank Sets: 1-2 (15 sec hold) Sets: 2-3
Barbell rollout Sets: 1-2 Reps: 5 Sets 2-3
Medicine Ball Exercises
Big circle 5 circle clockwise 10 circles clockwise 5 anti-clockwise 10 circles anti-clock
Standing Russian Twist 10 twists (1 full rotation) 20 Twists
Rocky Solo (beginner) or 10 twists (1 full rotation) 20 twists 45-degree twist (advanced)
Forward jump and hold Sets: 1-2 Sets: 2-3
Lateral jump and hold Reps: 10-15 Reps: 15-30
One-leg hop and hold
Box jump Sets: 2 Reps: 3-4 Sets: 2-3 Reps: 6-8
Depth jump Sets: 2 Reps: 3-4 Sets 2-3 Reps: 6-8
Lateral jump to box Sets: 2 Reps 5-6 Sets 2-3 Reps: 8-12
Bounding Sets: 2 Reps: 3-4 Sets 2-3 Reps: 6-8
25m shuttle run Sets: 2 Reps: 1-2 Sets: 2-3 Reps: 2-3
We recommend seeking the advice of a medical expert before commencing any exercise routine. This training programme should be viewed as a guide only and should be adapted to meet you individual requirements and current levels of fitness.
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