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    Speed Strength Template

    Uploaded by

    lemmedopeyuh
    This document outlines a 4-day training program with one day of rest. On Mondays, the max-effort upper body workout involves working up to 2 sets of 3 reps at 80-82% of 1RM or singles at 90-92% of 1RM for the max-effort lift. Tuesdays focus on speed training with warm-up, mobility drills, frequency drills, and sprints. Wednesdays are for rest. Thursdays are for max-effort lower body and conditioning, including a max-effort exercise at 85% of 1RM followed by vertical jumps and hip extension exercises. Fridays are repetition upper body workouts. Saturdays focus on hand-eye coordination, football

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    Speed Strength Template

    Uploaded by

    lemmedopeyuh
    559 views2 pages
    This document outlines a 4-day training program with one day of rest. On Mondays, the max-effort upper body workout involves working up to 2 sets of 3 reps at 80-82% of 1RM or singles at 90-92% of 1RM for the max-effort lift. Tuesdays focus on speed training with warm-up, mobility drills, frequency drills, and sprints. Wednesdays are for rest. Thursdays are for max-effort lower body and conditioning, including a max-effort exercise at 85% of 1RM followed by vertical jumps and hip extension exercises. Fridays are repetition upper body workouts. Saturdays focus on hand-eye coordination, football

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    This document outlines a 4-day training program with one day of rest. On Mondays, the max-effort upper body workout involves working up to 2 sets of 3 reps at 80-82% of 1RM or singles at 90-92% of 1RM for the max-effort lift. Tuesdays focus on speed training with warm-up, mobility drills, frequency drills, and sprints. Wednesdays are for rest. Thursdays are for max-effort lower body and conditioning, including a max-effort exercise at 85% of 1RM followed by vertical jumps and hip extension exercises. Fridays are repetition upper body workouts. Saturdays focus on hand-eye coordination, football

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as TXT, PDF, TXT or read online from Scribd
    Download as txt, pdf, or txt
    559 views2 pages

    Speed Strength Template

    Uploaded by

    lemmedopeyuh
    This document outlines a 4-day training program with one day of rest. On Mondays, the max-effort upper body workout involves working up to 2 sets of 3 reps at 80-82% of 1RM or singles at 90-92% of 1RM for the max-effort lift. Tuesdays focus on speed training with warm-up, mobility drills, frequency drills, and sprints. Wednesdays are for rest. Thursdays are for max-effort lower body and conditioning, including a max-effort exercise at 85% of 1RM followed by vertical jumps and hip extension exercises. Fridays are repetition upper body workouts. Saturdays focus on hand-eye coordination, football

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as TXT, PDF, TXT or read online from Scribd
    Download as txt, pdf, or txt
    of 2

    MONDAY Max-Effort Upper Body

    This workout remains the same as described on our basic template with one except
    ion you re not going to work up to a true max on your max-effort exercise. Once I
    start incorporating more running into my athletes workouts, I like to drop the pe
    rcentages down on their max-effort lifts. This prevents the athlete from burning o
    ut while simultaneously maintaining strength levels - as we ramp up the conditio
    ning aspect of the program. I suggest working up to 2 sets of 3 reps with 80-82%
    of your 1RM for your max-effort lift. If you re a more advanced athlete, you can
    work up to 2-3 singles with 90-92% of your 1RM for your max-effort lift. If you re
    feeling really good on a given day, you can work up to a true max set. The rest
    of this workout can remain the same as outlined in the basic template.
    TUESDAY Speed training
    1.
    1.
    General Warm-up / Movement skills (5-15 minutes) The goal of this po
    rtion of the workout is to increase your core temperature by performing basic mo
    vement skills and calisthenics. (Example: bodyweight squats, jumping jacks, skip
    ping, back pedaling, etc...)
    2.
    Ground-based mobility (5-15 minutes) Once you ve broken a sweat and yo
    ur muscles are warm, I suggest performing ground-based mobility drills for 5-15
    minutes. (Sample mobility drills include: roll-overs into V-sits, fire hydrant c
    ircles, mountain climbers, groiners, etc )
    3.
    Frequency drills (2-3 minutes) I always like to conclude my warm-up
    with 1 or 2 drills that excite the central nervous system before beginning the s
    peed training portion of the workout. These drills should only last 5-10 seconds
    , and I recommend 2-3 sets for each. wideouts, ankling
    4.
    Speed training
    1. table jumps 2sets or 4 for both
    skip jumps

    1.
    10-yard sprints 10 sprints with 1 minute rest
    2.
    20-yard sprints 6 sprints with 2 minutes rest
    3.
    40-yard sprints 4 sprints with 4 minutes rest
    with full recovery.
    WEDNESDAY - Off
    THURSDAY Max-Effort Lower Body & Conditioning
    1.
    Max-effort exercise .8 sets of 2 with 85% of 1rm following a box jump or v
    ertical jump
    AFTER THE SET IS DONE PERFORM 1 SET OF VERTICAL JUMPS OR BOX JUMPS FOR 4 REPS
    2.
    Hip extension exercise - choose one of the following exercises and perform
    3 sets of 10 reps:
    *
    45-degree back raises
    *
    Reverse hyperextensions
    *
    Pull-throughs
    3.
    Sprinter sit-ups 3 sets of 20 reps

    FRIDAY Repetition Upper Body


    *Done the same way as described earlier in the new 4-day program. The only diffe
    rence is that you re going to finish the workout with weighted abdominals instead
    of grip training.
    SATURDAY hand eye coordinations and studying football or homework

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