Circuit training, 3 rounds, 2 minutes rest between rounds. Strength program for athletes focusing on multidirectional power (e.g.,soccer, handball, tennis, football, ice hockey, etc.). Targets core muscles, aiding power transfer between upper and lower body. The points of support in all exercises are selected to illustrate high workload. If you need to increase or decrease the workload use the "Principles of adjustment" guide [INSERT LINK]. Always begin with a warm-up, mastering form before gradually increasing speed while maintaining good movement control.
Caution
Due to high workloads near the end range of motion, there's a risk of overexertion. Even for trained athletes, start cautiously and avoid maxing out movement length and speed initially.
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