This six week Progam has produced various World and Olympic championship caliber peaking results. Any athlete that need speed to perform well in their sport. Complete this program for 4 to 6 weeks at the end of the season or during speed training phase. Which should be done after a strength training cycle.
FeaturesA
Dynamic Short Warm-up 1 xlathlete.com
B1
Single Leg Squat for Ankle rocker
1 x 15
B2
Wiper for Ankle Rocker
1 x 25
B3
Toe Ups for Ankle Rocker
1 x 20
B4
Shuffle for Ankle Rocker
1 x 25
C1
Pro Agility 5 10 5
6 x 1
C2
Neural Perplexity Forward
6 x 1
D1
Dumbbell Split Squat Reactive
55, 70, 80 @ 5, 3, 1
D2
Standing External Rotation
3 x 8
E1
Lunge OC Hops
4 x 0:07
E2
Hurdle Hop
4 x 4
E3
Squat Jump Sand Bag
4 x 4
E4
Reactive Box Drop Lunge Jump
4 x 4
E5
Manual 4-Way Neck
3 x 6
E6
Anterior Tibialis Band
3 x 10
E7
Wrist Radial Flexion Reactive
3 x 3
F1
Switch Cycle Lunge
3 x 0:07
F2
Cuban Press Incline Figure 8
3 x 6
F3
Stiff Leg Ankle Hops
3 x 0:07
G1
Glute Ham Bar Lift OC
3 x 35 @ 0:07
G2
Speed Switch Lunge
3 x 0:07
G3
Bench Adduction
3 x 0:07
A
B1
Spring Ankle 1
1 x 20
B2
Spring Ankle 2
1 x 20
B3
Spring Ankle 3
1 x 20
B4
Spring Ankle 4
1 x 20
B5
Spring Ankle 5
1 x 20
A
Dynamic Short Warm-up 2 xlathlete.com
B1
Single Leg Squat for Ankle rocker
2 x 15
B2
Wiper for Ankle Rocker
2 x 25
B3
Toe Ups for Ankle Rocker
2 x 20
B4
Shuffle for Ankle Rocker
2 x 25
C1
Zig Zag Back Cut Around Cones
6 x 1
C2
Neural Perplexity Reverse
6 x 1
D1
Bench Press
5, 3, 1 @ 55, 70, 80 %
D2
Cuban Press
2 x 8
E1
Bench Press
4 x 35 @ 0:10
E2
Med Ball Pass One Arm
3 x 6
E3
Delt Bent Over Lateral Reactive Drop
3 x 0:07 @ 5 lb
F1
Dumbbell Incline Press Oscillatory
3 x 35 @ 0:07
F2
Dumbbell Bent Over Row OC
3 x 35 @ 0:07
F3
Delt Bent Over Overhead Reactive Drop
3 x 5 @ 0:07
G1
Tricep Band Press
3 x 0:07
G2
Bicep Shock Curls
3 x 0:07
G3
Ankle Band Work
3 x 0:07
H1
Band Tricep Push Down
3 x 0:10
H2
Band Curls
3 x 0:10
H3
Plate Holds
3 x 0:10
I1
Pike Swiss Ball Abs
3 x 0:10
I2
Swiss Ball Down Twist
3 x 0:10
A
Dynamic Short Warm-up 3 xlathlete.com
For Completion
B1
Single Leg Squat for Ankle rocker
1 x 15
B2
Wiper for Ankle Rocker
1 x 25
B3
Toe Ups for Ankle Rocker
1 x 20
B4
Shuffle for Ankle Rocker
1 x 25
C1
L Cone Agility Drill
6 x 1
C2
Neural Perplexity Forward
6 x 1
D1
Dumbbell Split Squat Reactive
55, 70, 80 @ 5, 3, 1
D2
Cuban Press Figure 8
3 x 8
E
Dumbbell Split Squat Reactive
6 x 55 @ 3
F1
Leg Press Single Leg 2POC
3 x 55 @ 0:05
F2
OC DB Single Leg RDL
3 x 55 @ 0:05
F3
Speed Switch Lunge
3 x 0:05
G1
Switch Cycle Lunge
3 x 0:05
G2
Glute Ham OC Advantage Position
3 x 0:05
G3
Bench Abduction
3 x 0:05
H1
Glute Ham Bar Lift OC
3 x 55 @ 0:05
H2
Stiff Leg Ankle Hops
3 x 0:05
H3
Bench Adduction
3 x 0:05
I1
Partner Abs
3 x 0:05
I2
Reactive Box Drop Lunge Jump
2 x 5
A1
Spring Ankle 1
1 x 30
A2
Spring Ankle 2
1 x 30
A3
Spring Ankle 3
1 x 30
A4
Spring Ankle 4
1 x 30
A5
Spring Ankle 5
1 x 30
A
Dynamic Short Warm-up 1 xlathlete.com
B1
Single Leg Squat for Ankle rocker
2 x 15
B2
Wiper for Ankle Rocker
2 x 25
B3
Toe Ups for Ankle Rocker
2 x 20
B4
Shuffle for Ankle Rocker
2 x 25
C1
Z Cone Agility Drill
6 x 1
C2
Neural Perplexity Forward
6 x 1
D1
Bench Press
5, 3, 1 @ 55, 70, 80 %
D2
Cuban Press
2 x 8
E1
Bench Press
3 x 55 @ 0:10
E2
Med Ball Pass One Arm
3 x 4
E3
Delt Bent Over Lateral Reactive Drop
3 x 5 @ 0:10
F1
Dumbbell Incline Press Oscillatory
3 x 55 @ 0:10
F2
Dumbbell Bent Over Row OC
3 x 55 @ 0:10
F3
Dumbbell Shoulder Press Oscillatory
3 x 55 @ 0:10
G1
Close Grip Board Bench Press
3 x 55 @ 0:10
G2
Bicep Shock Curls
3 x 0:10
G3
Stiff Leg Ankle Hops
3 x 0:10
H1
Tricep Band Press
3 x 0:10
H2
Band Curls
3 x 0:10
H3
Plate Holds
3 x 0:10
I1
Pike Swiss Ball Abs
3 x 0:10
I2
Swiss Ball Up Twist
3 x 0:10
A
Dynamic Short Warm-up 2 xlathlete.com
B1
Single Leg Squat for Ankle rocker
1 x 15
B2
Wiper for Ankle Rocker
1 x 25
B3
Toe Ups for Ankle Rocker
1 x 20
B4
Shuffle for Ankle Rocker
1 x 25
C1
T Cone Agility Drill
6 x 1
C2
Neural Perplexity Forward
6 x 1
D1
Dumbbell Split Squat Reactive
55, 70, 80 @ 5, 3, 1
D2
Band Pull-Apart
3 x 8
E1
Lunge OC Hops
4 x 0:10
E2
Hurdle Hop
4 x 4
E3
Squat Jump Sand Bag
4 x 4
E4
Depth Jump
4 x 2
E5
Cuban Press
4 x 6
E6
Ankle Band Work
4 x 0:10
E7
Bench Adduction
4 x 0:10
F1
Dumbbell Split Squat Reactive
3 x 25 @ 0:10
F2
Switch Cycle Lunge
3 x 0:10
F3
Bench Abduction
3 x 0:10
G1
Glute Ham Bar Lift OC
3 x 25 @ 0:10
G2
Cuban Press Incline Figure 8
3 x 6
G3
Stiff Leg Ankle Hops
3 x 0:10
H1
Bench Press
3 x 25 @ 0:10
H2
Dumbbell Shoulder Press Oscillatory
3 x 25 @ 0:10
H3
Tricep Push Down
3 x 25 @ 0:10