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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: 1-leg Broad jump
A1: 1-leg Broad jump
Reps: 3 per side
Notes: Start and end your jumps at skating depth.
REST 30s
A2: Standing knee drive off bench
A2: Standing knee drive off bench
Reps: 4 per side
Tempo: 0-5-0
Notes: Drive you knee so it's above you hip while fully extending your opposite hip and knee. Use a step, couch, etc.
REST 60s
COMPLETE 2 SETS OF BLOCK A (WEEK 1) OR 3 SETS (WEEK 2)
BEFORE MOVING ON TO BLOCK B
BLOCK B
B1: forward lunge w/ eccentric drop
B1: forward lunge w/ eccentric drop
Reps: 5 per side
Tempo: N/A
Notes: Land at skating depth.
REST 30s
B2: towel 2-way skater
B2: towel 2-way skater
Reps: 4 per side
Tempo: 0-5-0
Notes: Maintain skating depth throughout the movement.
REST 60s
COMPLETE 2 SETS OF BLOCK B (WEEK 1) OR 3 SETS (WEEK 2)
BEFORE MOVING ON TO BLOCK C
BLOCK C
C1: depth push up w/ Eccentric drop
C1: depth push up w/ Eccentric drop
Reps: 6
Tempo: N/A
Notes: Catch yourself at the bottom position and stop on a dime.
REST 30s
C2: towel inverted row to inverted fly
C2: towel inverted row to inverted fly
Reps: 8 per side
Tempo: 2-0-0
Notes: Pull with 2 arms and extend to the side to lower yourself back to the start position.
REST 30s
C3: 1/2 kneel wall press hold
C3: 1/2 kneel wall press hold
Reps: 10s per side
Tempo: N/A
Notes: Outside leg forward. Push your hands into the wall to contract your abs.
REST 60s
COMPLETE 2 SETS (WEEK 1) OR 3 SETS (WEEKS 2 & 3) OF BLOCK C
BEFORE MOVING ON TO CONDITIONING
CONDITIONING
50 Yd Shuttle Run
50 Yd Shuttle Run
Reps: 12
Tempo: 75% (between a jog and a sprint)
Notes: Run for 8s; rest for 52s to complete a rep. Change direction at 25 yds and try to complete each rep in 8s or less
Alt: Continuous Alt. Split Squat Jump
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