Phase 2: SSa

Speed Stack a

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

BLOCK A

A1: band Resisted Broad Jump

Reps: 5

Notes: Make sure you jump far enough to engage the band

REST 30s

A2: Wall march hold

Reps: 4 per side

Tempo: 0-5-0

Notes: Drive your knee so it's above you hop while fully extending you opposite hip and knee

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: BB Sumo Deadlift

Reps: 5

Tempo: 2-0-0

Notes: Dead stop at the bottom; don't bounce between reps

REST 30s

B2: Double leg Lower

Reps: 8; 10 (week 3)

Tempo: 1-0-0

Notes: Tuck your pelvis like you're tucking your tail between you legs

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: Shoulders elevated BB Hip lift

Reps: 5

Tempo: 2-0-0

Notes: Tuck your pelvis like you're tucking your tail between you legs so you lift w/ glutes and not your low back

REST 30s

C2: Standing cable Chop

Reps: 8 per side; 10 (week 3)

Tempo: 1-0-0

Notes: Hips stay square but shoulders turn

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

Notes: Complete 8 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

REST 2mins

COMPLETE 2 SETS OF CONDITIONING

BEFORE MOVING ON TO COOL DOWN

COOL DOWN

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