Embedded Files
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: DB FWD LUnge w/ Eccentric Drop
A1: DB FWD LUnge w/ Eccentric Drop
Reps: 5 per side
Notes: Land at skating depth
REST 30s
A2: Mini Band Elvis
A2: Mini Band Elvis
Reps: 8 per side
Notes: Maintain skating depth throughout the movement
REST 60s
COMPLETE 2 SETS OF BLOCK A (WEEK 1) OR 3 SETS (WEEK 2)
BEFORE MOVING ON TO BLOCK B
BLOCK B
B1: Barbell Squat Jump
B1: Barbell Squat Jump
Reps: 5
Tempo: 0-2-0
Notes: Jump and land at skating depth. Pause at bottom
REST 30s
B2: 1-Arm incline DB bench
B2: 1-Arm incline DB bench
Reps: 6 per side
Tempo: 2-0-0
Notes: Push through your feet so this becomes a full body 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: DB Rear foot elevated split squat
C1: DB Rear foot elevated split squat
Reps: 6 per side
Tempo: 2-0-0
Notes: Keep a slight forward shin angle so your front knee is over your toes.
REST 30s
C2: 1/2 kneel 1-arm Cable PUlldown
C2: 1/2 kneel 1-arm Cable PUlldown
Reps: 6 per side
Tempo: 2-0-0
Notes: Reach with your opposite arm as you pull to rotate your torso
REST 30s
C3: 1/2 Kneel cable lift
C3: 1/2 Kneel cable lift
Reps: 8 per side
Tempo: 1-0-0
Notes: Tuck your pelvis like you're trying to tuck your tail between your legs.
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
Page updated
Google Sites
Report abuse