Athlete Speed, Strength, Power 4 Week Workout

WEEK 1
Day 1 - SPEED Day 2 - POWER Day 3 – MAX STRENGTH
1. Push-Up Start Sprints 1. 3 Point Starts (first 3 Steps) 1. Resisted Sprints OR Sled Sprints OR Hill Sprints
• 6 Reps-10 Yards - 30-40 sec rest in-between reps • 8-10 Reps - 20-30 sec rest in-between reps • 5-7 Reps-10 Yards - 1 min rest in-between reps (full recovery)
(full recovery) 2. Resisted Broad Jump (use band) 2. Loaded Box Jump - Paused at bottom (DB’s OR KB)
2. Speed Skips (for distance) • 3 Sets x 5 Reps-Jump For Distance-Rest: Walk Back • 3 Sets x 5 Reps - Rest
• 4 Reps-20 Yards - Rest: Walk Back 3. Hang Clean – 70% of Max (weight should move fast, PAIR WITH
3. Back Squat - 50% of Max (most weight as fast as but challenging) • 3 Sets x 30 sec - Paloof Press’
possible) • 4 Sets x 3 Reps - Rest: 1 min between sets 3. Back Squat
• 6 Sets x 3 Reps - Rest: 45 sec between sets 4. Single Leg Step Ups on Box / Bench • 3 Sets x 5 Reps - Rest: 2 min between sets - Roughly 80% of Back Squat (1-2
4. Loaded Box Jump • 3 Sets x 5 Reps/leg reps left in your tank)
• 3 Sets x 5 Reps PAIR WITH 4. RFE Split-Squat
PAIR WITH • Pull Ups or Rows • 3 Sets x 8 Reps/leg
• Plank Body Saw • 3 Sets x 6-8 Reps PAIR WITH
• 3 Sets x 10-15 Reps 5. KB Swings OR Loaded KB Jumps (light) • Pull Ups or Rows
5. Resisted Sprint/Sled Drag Sprint (moderate load) • 5 sets of 10 sec jumps (continuous) • 3 Sets x 6-8 Reps
• 6 Sets x 15-20 Yard Sprint: 30-40 sec rest • Rest 30-40 sec 5. DB Goblet Squat
• As man reps as possible (AMRAP) in 3 min
*Pick a weight you think you can do for 10 reps, and try to get 20 reps*
WEEK 2
Day1 - SPEED Day 2 - POWER Day 3 – MAX STRENGTH
1. Push-Up Start Sprints 1. 3 Point Starts (first 3 Steps) 1. Resisted Sprints OR Sled Sprints OR Hill Sprints
• 6 Reps-15 Yards - 40-60 sec rest in-between reps • 8-10 Reps - 20-30 sec rest in-between reps • 6-8 Reps-10-15 Yards - 1 min rest in-between reps (full recovery)
(full recovery) 2. Resisted Broad Jump (use band) 2. Loaded Box Jump - Paused at bottom (DB’s OR KB)
2. Speed Skips (for distance) • 4 Sets x 5 Reps - Jump For Distance - Rest: Walk • 3 Sets x 5 Reps - Rest
• 5 Reps-30 Yards - Rest: Walk Back Back PAIR WITH
3. Back Squat - 55% of Max (most weight as fast as 3. Hang Clean - 75% of Max (weight should move fast, • 3 Sets x 30 sec - Paloof Press’
possible) but challenging) 3. Back Squat
• 7 Sets x 3 Reps - Rest 45 sec between sets • 5 Sets x 3 Reps - Rest 1 min between sets • 4 Sets x 4 Reps - Rest 2 min between sets - Roughly 80-85% of your Max
4. Loaded Box Jump 4. Single Leg Step Ups on Box/Bench Squat
• 3 Sets x 5 Reps • 3 Sets x 5 Reps/leg 4. RFE Split-Squat
PAIR WITH PAIR WITH • 3 Sets x 6 Reps/leg
• Plank Body Saw • Pull Ups or Rows PAIR WITH
• 3 Sets x 10-15 Reps • 3 Sets x 6-8 Reps • Pull Ups or Rows
5. Resisted Sprint/Sled Drag Sprint (moderate load) 5. KB Swings OR Loaded KB Jumps (light) 5. DB Goblet Squat
• 6 Sets x 15-20 Yard Sprint 30-40 sec rest • 6 sets of 10 sec jumps (continuous) Rest 30-40 sec • As man reps as possible (AMRAP) in 4 min
*Pick a weight you think you can do for 10 reps, and try to get 20 reps*
WEEK 3
Day1 - SPEED Day 2 - POWER Day 3 – MAX STRENGTH
1. Push-Up Start Sprints 1. 3 Point Starts (first 3 Steps) 1. Resisted Sprints OR Sled Sprints OR Hill Sprints
• 8 Reps-20 Yards - 60-90 sec rest in-between reps • 10 Reps - 20-30 sec rest in-between reps • 6-8 Reps-10-15 Yards - 1 min rest in-between reps (full recovery)
(full recovery) 2. Resisted Broad Jump (use band) 2. Loaded Box Jump – Paused at bottom (DB’s OR KB)
2. Speed Skips (for distance) • 5 Sets x 3 Reps - Jump For Distance - Rest: Walk • 3 Sets x 5 Reps - Rest:
• 6 Reps-40 Yards - Rest: Walk Back Back (feel fresh) PAIR WITH
3. Back Squat - 60% of Max (most weight as fast as 3. Hang Clean - 80% of Max (weight should move fast, • 3 Sets x 30 sec - Paloof Press’
possible) but challenging) 3. Back Squat
• 8 Sets x 2 Reps - Rest 45 sec between sets • 6 Sets x 2 Reps - Rest: 1-2 min between sets • 5 Sets x 3 Reps - Rest: 2-3 min between sets - Roughly 83-87% of your Max
4. Loaded Box Jump 4. Single Leg Step Ups on Box/Bench Squat
• 3 Sets x 5 Reps • 4 Sets x 4 Reps / leg 4. RFE Split-Squat
PAIR WITH PAIR WITH • 3 Sets x 4 Reps/leg
• Plank Body Saw/Core • Pull Ups or Rows PAIR WITH
• 3 Sets x 10-15 Reps • 3 Sets x 6-8 Reps • Pull Ups or Rows
5. Resisted Sprint/Sled Drag Sprint (moderate load) 5. KB Swings OR Loaded KB Jumps (light) • 3 Sets x 6-8 Reps
• 6 Sets x 15-20 Yard Sprint 30-40 sec rest • 7 sets of 10 sec jumps (continuous) Rest 30-40 sec 5. DB Goblet Squat
• 100 Reps As fast as possible (AFAP) Record your time, use full range of
motion (ROM)
*DE-LOAD WEEK*
Allows your body to recover and ADAPT (make positive gains) to all the hard work you put in! Make sure you still move the weights, just
the sets have been slightly reduced
WEEK 4
Day1 - SPEED Day 2 - POWER Day 3 – MAX STRENGTH
1. Push-Up Start Sprints 1. 3 Point Starts (first 3 Steps) 1. Resisted Sprints OR Sled Sprints OR Hill Sprints
• 5 Reps -15 Yards - 60-90 sec rest in-between reps • 6-8 Reps - 20-30 sec rest in-between reps • 3-5 Reps-10-15 Yards - 1 min rest in-between reps (full recovery)
(full recovery) 2. Resisted Broad Jump (use band) 2. Loaded Box Jump - Paused at bottom (DB’s OR KB)
2. Speed Skips (for distance) • 3 Sets x 4 Reps - Jump For Distance - Rest: Walk • 3 Sets x 5 Reps - Rest:
• 4 Reps-20 Yards - Rest: Walk Back Back (feel fresh) PAIR WITH
3. Back Squat - 60% of Max (most weight as fast as 3. Hang Clean - 65 % of Max (weight should move fast, • 3 Sets x 30 sec - Paloof Press’
possible) but challenging) 3. Back Squat
• 3 Sets x 5 Reps - Rest: 45 sec between sets • 3 Sets x 3 Reps - Rest: 1 min between sets • 3 Sets x 5 Reps - Rest: 2-3 min between sets - Roughly 65-70% of your Max
4. Loaded Box Jump 4. Single Leg Step Ups on Box/Bench Squat
• 2 Sets x 6 Reps • 2 Sets x 6 Reps/leg 4. RFE Split-Squat
PAIR WITH PAIR WITH • 2 Sets x 6 Reps/leg
• Plank Body Saw/Core • Pull Ups or Rows PAIR WITH
• 3 Sets x 10-15 Reps • 2 Sets x 6-8 Reps • Pull Ups or Rows
5. Resisted Sprint/Sled Drag Sprint (moderate load) 5. TEMPO RUN or Relaxed Run • 2 Sets x 6-8 Reps
• 4 Sets x 15-20 Yard Sprint: 30-40 sec rest • 6 reps of 60 yard run - walk back for recovery