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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: Sprint (1/2 knee Start)
A1: Sprint (1/2 knee Start)
Reps: 1
Distance: 10yd/side
Notes: Front heel should be in line with back knee so you have a forward shin angle.
REST 30s
A2: Standing Knee Drive off Bench
A2: Standing Knee Drive off Bench
Reps: 4 per side
Tempo: 0-5-0
Notes: Drive your knee so it's above your hip while full extending your opposite hip and knee
REST 60s
COMPLETE 2 SETS OF BLOCK A (WEEK 1) & 3 SETS (WEEK 2)
BEFORE MOVING ON TO BLOCK B
BLOCK B
B1: Rack Deadlifts
B1: Rack Deadlifts
Reps: 5
Tempo: 2-0-0
Notes: Dead stop at the bottom; don't bounce between reps.
REST 30s
B2: Stability ball rollout
B2: Stability ball rollout
Reps: 4
Tempo: 0-5-0
Notes: Tuck your pelvis like you're trying to tuck your tail between your legs.
REST 60s
COMPLETE 2 SETS OF BLOCK B (WEEK 1) & 3 SETS (WEEK 2)
BEFORE MOVING ON TO BLOCK C
BLOCK C
C1: 1-leg Stability Ball leg curl
C1: 1-leg Stability Ball leg curl
Reps: 8
Tempo: 2-0-0
Notes: Drive your opposite knee so your hip and knee are bent at 90 degrees
REST 30s
C2: Support Sissy Squat
C2: Support Sissy Squat
Reps: 8
Tempo: 2-0-0
Notes: Squeeze your glutes so you keep a straight line from you knees to the top of your head.
REST 30s
C3: 1/2 Kneel Cable Chop
C3: 1/2 Kneel Cable Chop
Reps: 8 per side
Tempo: 1-0-0
Notes: Inside leg forward
REST 60s
COMPLETE 2 SETS (WEEK 1) OR 3 SETS (WEEKS 2 & 3) OF BLOCK C
BEFORE MOVING ON TO CONDITIONING
CONDITIONING
Heavy Bike SpRint
Heavy Bike SpRint
Notes: Complete 12 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
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