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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: 1 per side
Notes: Mimize time on the ground for rebound; work to land on single leg
REST 30s
A2: Mini Band 90 Degree step
A2: Mini Band 90 Degree step
Reps: 8 per side; 10 (week 3)
Notes: Maintain skating depth throughout the movement
REST 60s
COMPLETE 1 SET DURING DELOAD
BEFORE MOVING ON TO BLOCK B
BLOCK B
B1: Barbell Squat jump
B1: Barbell Squat jump
Reps: 5
Tempo: N/A
Notes: Jump from and land at skating depth
REST 30s
B2: 1-arm Landmine push press
B2: 1-arm Landmine push press
Reps: 5 per side
Tempo: N/A
Notes: Power is initiated with you rlegs and finishes with your upper body
REST 60s
COMPLETE 1 SET DURING DELOAD
BEFORE MOVING ON TO BLOCK C
BLOCK C
C1: DB Reverse lunge
C1: DB Reverse lunge
Reps: 5 per side
Tempo: 2-0-0
Notes: Keep a slight forward shin angle so your front knee is over your toe
REST 60s
C2: Split stance 1-Arm Cable row
C2: Split stance 1-Arm Cable row
Reps: 5 per side
Tempo: 2-0-0
Notes: Reach with our opposite arm as you pull to rotate your torso
C3: Standing Cable Lift
C3: Standing Cable Lift
Reps: 8 per side
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 SET OF CONDITIONING
BEFORE MOVING ON TO COOL DOWN
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