Movements in this Workout Strength Day SLIDE TABLE WITH FINGER TO VIEW Movement Sets Reps Tempo Rest Depth Jump for height (off low box) 1 10 3-5 minutes Depth Jump for height (off high box) 1 10 3-5 minutes Bulgarian Split [...]
Movements in this Workout SPEED DEVELOPMENT Speed Ladder Warm Up Skip 10 yards x2 High Knees10 yards x2 Butt Kick10 yards x2 Straight Leg Bound 20 yards x2 Carioca 15 yards x2 Speed Work 10x Falling 60’s – Start standing tall, then raise up onto your toes and [...]
Movements in this Workout Strength Day SLIDE TABLE WITH FINGER TO VIEW Movement Sets Reps Tempo Rest Depth Jump for distance (off low box) 1 10 3 minutes Depth Jump for distance (off high box) 1 10 3 minutes Back Squat [...]
Movements in this Workout Strength Day SLIDE TABLE WITH FINGER TO VIEW Movement Sets Reps Tempo Rest Lunge Jumps 3 5 ea 2-3 minutes Pogo Jumps 3 20 90 seconds Renegade Row W/ Pushup 3 8 90 seconds Incline Single Arm Dumbbell Bench Press 3 [...]
Movements in this Workout SPEED DEVELOPMENT Speed Ladder Warm Up Skip 10 yards x2 High Knees10 yards x2 Butt Kick10 yards x2 Straight Leg Bound 20 yards x2 Carioca 15 yards x2 300 yard shuttles x8 – (50 yard line & back, opposite goal line & back = [...]
Movements in this Workout Strength Day SLIDE TABLE WITH FINGER TO VIEW Movement Sets Reps Tempo Rest Single Leg Step Up Jump (Low Box) 3 5 ea 2-3 minutes Single Leg Bounding 3 8 ea 2-3 minutes Single Arm Dumbbell Snatch 4 5 ea 60-90 seconds [...]
Movements in this Workout SPEED DEVELOPMENT Speed Ladder Warm Up Skip 10 yards x2 High Knees10 yards x2 Butt Kick10 yards x2 Straight Leg Bound 20 yards x2 Carioca 15 yards x2 In & Outs - Build Up 20 yards (building up to 100% / Sprint 20 yards (maintain [...]
Movements in this Workout Strength Day SLIDE TABLE WITH FINGER TO VIEW Movement Sets Reps Tempo Rest Double Leg Bounding 3 8 3 minutes Standing Triple Jump 3 3 ea 3 minutes Dumbbell Reverse Lunge 3 8 ea 60 seconds Dumbbell Bench Press [...]
Movements in this Workout Strength Day SLIDE TABLE WITH FINGER TO VIEW Movement Sets Reps Tempo Rest Lunge Jumps 3 5 ea 2-3 minutes Pogo Jumps 3 20 90 seconds Renegade Row W/ Pushup 3 8 90 seconds Incline Single Arm Dumbbell Bench Press 3 [...]
Movements in this Workout SPEED DEVELOPMENT Speed Ladder Warm Up Skip 10 yards x2 High Knees10 yards x2 Butt Kick10 yards x2 Straight Leg Bound 20 yards x2 Carioca 15 yards x2 300 yard shuttles x8 – (50 yard line & back, opposite goal line & back = [...]
Movements in this Workout Strength Day SLIDE TABLE WITH FINGER TO VIEW Movement Sets Reps Tempo Rest Single Leg Step Up Jump (Low Box) 3 5 ea 2-3 minutes Single Leg Bounding 3 8 ea 2-3 minutes Single Arm Dumbbell Snatch 4 5 ea 60-90 seconds [...]
Movements in this Workout SPEED DEVELOPMENT Speed Ladder Warm Up Skip 10 yards x2 High Knees10 yards x2 Butt Kick10 yards x2 Straight Leg Bound 20 yards x2 Carioca 15 yards x2 In & Outs - Build Up 20 yards (building up to 100% / Sprint 20 yards (maintain [...]
