General strength II – Athlete Sergio Mariscal – advanced

multisportAdvancedAllUpdated 27/02/2026

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Goal

Improve performance and help prevent injuries by strengthening the lower body and core stability. Advanced plan for strength general (II)- athlete Sergio Mariscal. Prioritize ankle and knee stability and progress the load week by week. Keep your technique controlled, progress gradually and stop if pain appears.

Workout plan

Step up and lunge on a bench with barbell

#1Intermediate

Step up and lunge on a bench with barbell

3 sets8 repsthe step up to bench debe ser lo más rápida posible. 8 reps by leg. Acaba the exercise with one extension of the ankle

Row with dumbbells in position of push-ups

#2Intermediate

Row with dumbbells in position of push-ups

3 sets8 reps8 reps by arm

Pulldown to the back of the neck in cable machine high seated

#3Intermediate

Pulldown to the back of the neck in cable machine high seated

3 sets10 repsdescent rápida, weight to the gusto

Hip extension backward on a machine

#4Intermediate

Hip extension backward on a machine

3 sets10 repsspeed of execution lo más rápida posible in the step up, and speed lenta in the descent

Plank with support of forearms

#5Beginner

Plank with support of forearms

3 sets30 repsCambiar to plank with two supports (arm and leg contralateral) (30 seg)

Upright row with barbell standing

#6Intermediate

Upright row with barbell standing

3 sets10 repsdescent rápida, weight to the gusto

Lunge and extension of the shoulders with barbell

#7Intermediate

Lunge and extension of the shoulders with barbell

3 sets8 reps8 reps by leg.

Reverse plank with raise of leg

#8Beginner

Reverse plank with raise of leg

3 sets8 reps8 reps by leg.

Horizontal row seated with a cable machine

#9Intermediate

Horizontal row seated with a cable machine

3 sets10 repscontraction concéntrica rápida, weight to the gusto

Lunge with the other leg elevated or squat Bulgarian

#10Intermediate

Lunge with the other leg elevated or squat Bulgarian

3 sets8 reps8 reps by leg.

Plank lateral with support of forearm

#11Beginner

Plank lateral with support of forearm

3 sets30 reps

Snatch with barbell to the neck

#12Advanced

Snatch with barbell to the neck

3 sets10 repsmovement muy explosivo. back bien colocada