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Speed Stack a
Speed Stack a
Complete the exercises (and rest) in each block, in order, for the number of sets stated.
BLOCK A
A1: band Resisted Broad Jump
A1: band Resisted Broad Jump
Reps: 5
Notes: Make sure you jump far enough to engage the band
REST 30s
A2: Wall march hold
A2: Wall march hold
Reps: 4 per side
Tempo: 0-5-0
Notes: Drive your knee so it's above you hop while fully extending you opposite hip and knee
REST 60s
COMPLETE 1 SET OF BLOCK A DURING DELOAD
BEFORE MOVING ON TO BLOCK B
BLOCK B
B1: BB Sumo Deadlift
B1: BB Sumo Deadlift
Reps: 5
Tempo: 2-0-0
Notes: Dead stop at the bottom; don't bounce between reps
REST 30s
B2: Double leg Lower
B2: Double leg Lower
Reps: 8; 10 (week 3)
Tempo: 1-0-0
Notes: Tuck your pelvis like you're tucking your tail between you legs
REST 60s
COMPLETE 1 SET OF BLOCK B DURING DELOAD
BEFORE MOVING ON TO BLOCK C
BLOCK C
C1: Shoulders elevated BB Hip lift
C1: Shoulders elevated BB Hip lift
Reps: 5
Tempo: 2-0-0
Notes: Tuck your pelvis like you're tucking your tail between you legs so you lift w/ glutes and not your low back
REST 60s
C2: Standing cable Chop
C2: Standing cable Chop
Reps: 8 per side; 10 (week 3)
Tempo: 1-0-0
Notes: Hips stay square but shoulders turn
REST 60s
COMPLETE 1 SET DURING DELOAD
BEFORE MOVING ON TO CONDITIONING
CONDITIONING
Heavy Bike SpRint
Heavy Bike SpRint
Notes: Complete 8 rounds of 10s sprint followed by a 50s rest. During the rest you can slowly pedal if you like, but make sure you're fully recovered before the next sprint.
Alt: Heavy sled push following the same 10s on 50s off pattern for 12 reps
COMPLETE 1 SETS OF CONDITIONING
BEFORE MOVING ON TO COOL DOWN
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