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Speed Stack C
Speed Stack C
Complete the exercises (and rest) in each block, in order, for the number of sets stated.
BLOCK A
A1: Lateral bound Rebound
A1: Lateral bound Rebound
Reps: 3 per side
Notes: Start and end the movement at skating depth.
REST 30s
A2: wall march hold
A2: wall march hold
Reps: 4 per side
Tempo: 0-5-0
Notes: Drive you knee so it's above your hip while fully extending your opposite hip and knee
REST 60s
COMPLETE 1 SET DURING DELOAD
BEFORE MOVING ON TO BLOCK B
BLOCK B
B1: squat jump w/ eccentric drop
B1: squat jump w/ eccentric drop
Reps: 6
Tempo: N/A
Notes: Land at, and jump from skating depth. Try to change directions at the bottom as quick as possible.
REST 30s
B2: 2-way skater
B2: 2-way skater
Reps: 4 per side; 5 (Week 3)
Tempo: 0-5-0
Notes: Maintain skating depth throughout the movement.
REST 60s
COMPLETE 1 SET DURING DELOAD
BEFORE MOVING ON TO BLOCK C
BLOCK C
C1: explosive push up w/ eccentric drop
C1: explosive push up w/ eccentric drop
Reps: 6
Tempo: N/A
Notes: Try to change directions at the bottom as quick as possible.
REST 30s
C2: towel cuban press
C2: towel cuban press
Reps: 8; 10 (Week 3)
Tempo: 2-0-0
Notes: PUll in a W position before pressing overhead and lowering back to the starting position.
REST 30s
C3: standing wall press hold
C3: standing wall press hold
Reps: 10s per side; 15s (Week 3)
Tempo: N/A
Notes: Push you hands into the wall to contract your abs.
REST 60s
COMPLETE 1 SET DURING DELOAD
BEFORE MOVING ON TO CONDITIONING
CONDITIONING
Continuous squat jump
Continuous squat jump
Reps: 8; 10 (Week 3)
Tempo: As many jumps as you can in 10s
Notes: Jump for 10s; rest for 52s to complete a rep
REST 2 mins
COMPLETE 1 SETS
BEFORE MOVING ON TO COOL DOWN
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