Can you provide a detailed workout plan?
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To create a detailed workout plan incorporating hypertrophy, strength, power, and speed in a single day, you can follow these general principles shared by on the :
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Warm-Up: Start with a dynamic warm-up to prepare your body for explosive movements. This could include light jogging, dynamic stretches, and mobility exercises.
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Speed and Power: Begin with speed and power exercises since these require fresh muscles to maximize intensity. Consider exercises like sprints, jumps, or Olympic lifts using the "three to five" rule—perform 3-5 exercises, 3-5 repetitions, for 3-5 sets, and rest 3-5 minutes between each set while maintaining high intent 1.
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Strength Training: Follow up with strength exercises focusing on major lifts like squats, deadlifts, or bench presses. Maintaining lower rep ranges (3-5 reps) allows you to lift heavier weights and complement the earlier speed and power work 2.
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Hypertrophy Work: Proceed to hypertrophy-focused exercises with moderate weights and higher reps (8-12) to promote muscle growth. These can include exercises like dumbbell presses, rows, or leg presses 3.
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Conditioning (if desired): Finish with a brief conditioning session, such as high-intensity interval training (HIIT) or steady-state cardio, depending on your goals and remaining energy 4.
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Cool Down and Recovery: End the workout with a cooldown session, including light stretching and deep breathing exercises to facilitate recovery and muscle repair.
This workout is structured to remain effective without compromising any aspect due to fatigue. It balances multiple training goals and sequences them in a way that optimizes performance and recovery 5 3.
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