Phase 2: SSB

Speed Stack B

Complete the exercises (and rest) in each block, in order, for the number of sets stated.

BLOCK A

A1: continuous tuck jump

Reps: 5

Notes: Drive your knees to you chest in the air, minimize the amount of time on the ground between reps.

REST 30s

A2: split squat quick Switches

Reps: 5 per side

Tempo: 0-2-0

Notes: Alternate legs quickly without changing your height

REST 60s

COMPLETE 2 SETS OF BLOCK A (WEEK 1) OR 3 SETS (WEEKS 2 & 3)

BEFORE MOVING ON TO BLOCK B

BLOCK B

B1: speed push up

Reps: 8

Tempo: N/A

Notes: Keep your elbows at a 45 degree angle off your body.

REST 30s

B2: towel reverse fly

Reps: 8; 10 (Week 3)

Tempo: 1-0-0

Notes: Keep a straight line from your heels to the top of your head.

REST 60s

COMPLETE 2 SETS OF BLOCK B (WEEK 1) OR 3 SETS (WEEKS 2 & 3)

BEFORE MOVING ON TO BLOCK C

BLOCK C

C1: speed towel inverted row

Reps: 8

Tempo: N/A

Notes: Keep a straight line from your heels to the top of your head.

REST 30s

C2: Hand plank Y, T, W Hold

Reps: 10s each; 15s (Week 3)

Tempo: N/A

Notes: Keep your hips and shoulder square to the ground.

REST 30s

C3: Bear crawl forward Backward

Reps: 8 per side; 10 (Week 3)

Tempo: 1-0-0

Notes: Push your hand into the ground to slightly round your upper back. Take small steps with your opposite arm/leg

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

Reps: 8; 10 (Week 2 & 3)

Tempo: 75%; between a jog and a sprint

Notes: Run 8s; rest for 52s to complete a rep. Change directions at 25 yards.

COMPLETE 2 SETS

BEFORE MOVING ON TO COOL DOWN

COOL DOWN

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