Goal's Description
I will train at the gym every Monday, Wednesday, and Friday from 6 PM to 8 PM. My workouts will focus on leg and core strength exercises, including squats, deadlifts, and plyometrics. My goal is to see noticeable improvement in my jump performance within six weeks.
Goal's Time Window
Start: 10-17-2024
End: 11-17-2024
Generated Calendar
Thursday (Oct 17, 2024)
18:00 Warm up with dynamic stretches for 15 minutes
18:15 Perform squats: 4 sets of 8 reps
18:45 Complete 3 sets of deadlifts: 6 reps
19:15 Finish with 20 minutes of core exercises (plank variations, Russian twists).
Friday (Oct 18, 2024)
18:00 Research proper jumping techniques
19:00 Watch videos of elite long jumpers and take notes on their technique.
Sunday (Oct 20, 2024)
Morning: Rest day - Focus on nutrition and hydration
15:00 Go for a light jog or brisk walk for 30 minutes.
Monday (Oct 21, 2024)
18:00 Warm up with dynamic stretches for 15 minutes
18:15 Introduce plyometrics: Box jumps (3 sets of 10)
18:45 Lunges: 4 sets of 12 reps
19:15 Cool down with stretching focusing on legs and hips.
Wednesday (Oct 23, 2024)
18:00 Warm up with dynamic stretches for 15 minutes
18:15 Deadlifts focusing on form: 4 sets of 6 reps
18:45 Core-focused exercises: Medicine ball throws for 15 minutes
19:00 Stretch and recover with foam rolling.
Friday (Oct 25, 2024)
18:00 Warm up with dynamic stretches for 15 minutes
18:15 Squats with increased weight: 4 sets of 6 reps
18:45 Plyometric lunges: 3 sets of 10 reps on each leg
19:15 Finish with core strength exercises: Hanging leg raises for 3 sets of 10.
Sunday (Oct 27, 2024)
Morning: Rest day - Focus on nutrition and hydration
11:00 Light activity: Go for a nature walk or bike ride for 30 minutes.
Monday (Oct 28, 2024)
18:00 Warm up with dynamic stretches for 15 minutes
18:15 Perform box jumps: 4 sets of 8 reps
18:45 Core and stability workout: Planks & side planks for 10 minutes
19:15 Stretch thoroughly focusing on hips and legs.
Wednesday (Oct 30, 2024)
18:00 Warm up with dynamic stretches for 15 minutes
18:15 Increase deadlift weights: 4 sets of 5 reps
18:45 Use resistance bands for leg workouts � 3 sets per leg
19:15 Recovery stretches targeting lower body.
Friday (Nov 01, 2024)
18:00 Warm up with dynamic stretches for 15 minutes
18:15 Squats: 4 sets of 6 reps with max weight
18:45 Practice jump takeoff mechanics and foot placement for 30 minutes
19:15 Cool down and review jump video analysis.
Sunday (Nov 03, 2024)
Morning: Rest day
14:00 Evaluate progress, check improvement in jump distance, adjust training accordingly.
Monday (Nov 04, 2024)
18:00 Warm up with dynamic stretches for 15 minutes
18:15 Plyometric drills: Broad jumps and tuck jumps for 30 minutes
19:00 Core workout focusing on stability: 20 minutes
19:15 Cool down and stretch.
Wednesday (Nov 06, 2024)
18:00 Warm up with dynamic stretches for 15 minutes
18:15 Full leg workout: Squat jumps, lunges, leg press (3 sets)
19:00 Core workout: Bicycle crunches and medicine ball rotations for 10 minutes
19:15 Recovery stretching.
Friday (Nov 08, 2024)
18:00 Warm up with dynamic stretches for 15 minutes
18:15 Heavy deadlifts: 4 sets of 5 reps
18:45 More plyometric work, focus on speed: hurdle jumps for 5 rounds
19:15 Stretch and relax.
Sunday (Nov 10, 2024)
Morning: Rest day - hydrate well
17:00 Light jog or swim for recovery, 30 minutes.
Monday (Nov 11, 2024)
18:00 Warm up with dynamic stretches for 15 minutes
18:15 Jump technique practice: Focus on approach and takeoff mechanics for 30 minutes
19:00 Core work: Plank variations for 10 minutes
19:15 Stretch well post workout.
Wednesday (Nov 13, 2024)
18:00 Warm up with dynamic stretches for 15 minutes
18:15 Last intense leg workout before testing: Squats, deadlifts and plyometrics
19:00 Record a video of your jumps to analyze later.
Friday (Nov 15, 2024)
All day: Rest and prepare for the performance test
Review notes and tips from your research on jumping technique.
Saturday (Nov 16, 2024)
15:00 Perform jump test to measure progress
Record the results for future reference.
Sunday (Nov 17, 2024)
Morning: Reflect on training over the past month and set new goals for improvement
Rest and recover from jump test performance.
================
Create your calendars in less than a minute! Try planning with AI now!