You do not need a lot of equipment for most of these exercises, so they can be done at home. When a weight is used it doesn't have to be the same as the one used in the video. It can be a Kettlebell, a Dumbbell, a Medicine Ball, a tin of beans, or anything else you have to hand. The choice is often personal preference.
Do all of the exercises with purpose: quick and explosive but make sure you hold the form. Pracitce them with a lighter weight, or no weight at all, until you are comfortable with the form and movement.
Each section can be expanded to display a video demonstration of the movement, guidence on time/reps, and any other used information.
Great for core and explosive power. Aim for 3-4 sets of 10-12 reps. Rest for 1 minute between sets. Pay attention to the sequence in the movement: Raise the weight and standing up are 2 distinct movements.
Explosive power off the block. Stage 2 add some weight and progress. Key here is to make sure your feet are off the ground at the start and minimise contact time. Aim for 3-4 sets of 10-12 reps. Rest for 1 minute between sets.
A great power breaststroke move. Aim for 3-4 sets of 10-12 reps. Rest for 1 minute between sets.
Minimise contact time between jumps. Aim for 12-14 jumps per set, 3 sets with rest inbetween. Really gets the heart rate up and great for explosive power.
Try and hold for as long as possible to accumulate 3 mins. Rest when you need to. It should look like an arch
This exercise will help in the final stages of a race: Core stays strong generating more power when you tire. Keeps your hips locked and use your lower back. Make sure you are bending sideways without leaning forward or backwards. Aim for 10-12 bends per side, 3-4 sets with rest inbetween.
This one hits it all: Legs, Core, Rotator Cuffs, and balance. It will be easier with a Kettlebell but possible with other types of weight. Aim to accumulate 3 minutes - you could break it down into 3 sets of 1 minute initially.
Core strength and mobillity in one. Unlike a regular Dead Bug you ned to move both arms and legs at the same time. Keep your head on the floor and arms straight. Bending only your knees. 10 - 12 reps, for 3 sets. 1 minute rest inbetween.