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Speed Stack B
Speed Stack B
Complete the exercises (and rest) in each block, in order, for the number of sets stated.
BLOCK A
A1: 1-leg Pogo jump
A1: 1-leg Pogo jump
Reps: 5 per side
Notes: Minimize the amount of time on the ground between jumps. Each jump should be max height.
REST 30s
A2: Feet elevated Hip Lift switches
A2: Feet elevated Hip Lift switches
Reps: 5 per side
Tempo: 0-2-0
Notes: Keep a slight knee bend and your hips up.
REST 60s
COMPLETE 2 SETS OF BLOCK A (WEEK 1) OR 3 SETS (WEEK 2)
BEFORE MOVING ON TO BLOCK B
BLOCK B
B1: towel push up hold
B1: towel push up hold
Reps: 10s
Tempo: N/A
Notes: Push into the ground as hard as you can
REST 30s
B2: HAND ELEVATED EXPLOSIVE PUSH UP
B2: HAND ELEVATED EXPLOSIVE PUSH UP
Reps: 8 per side
Tempo: N/A
Notes: Get as much air under your hands as possible.
REST 60s
COMPLETE 2 SETS OF BLOCK B (WEEK 1) OR 3 SETS (WEEK 2)
BEFORE MOVING ON TO BLOCK C
BLOCK C
C1: Towel 1-arm bent over row hold
C1: Towel 1-arm bent over row hold
Reps: 6s per side
Tempo: 2-0-0
Notes: Keep your back flat and pull as hard as you can.
REST 30s
C2: Towel face pull
C2: Towel face pull
Reps: 8 per side
Tempo: 1-0-0
Notes: Pull your hands to your ears.
REST 30s
C3: hand plank alt shoulder tap
C3: hand plank alt shoulder tap
Reps: 8 per side
Tempo: 2-0-0
Notes: Push through your hands so you upper back rounds slightly.
REST 60s
COMPLETE 2 SETS (WEEK 1) OR 3 SETS (WEEKS 2 & 3) OF BLOCK C
BEFORE MOVING ON TO CONDITIONING
CONDITIONING
Tempo Run
Tempo Run
Reps: 12; 14 (Week 2)
Tempo: 15s of running at 75%; 45 sec rest to complete a rep.
Notes: Pace should be between a jog and a sprint.
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