Phase 2: SSC

Speed Stack C

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

BLOCK A

A1: lateral Bound Rebound

Reps: 1 per side

Notes: Mimize time on the ground for rebound; work to land on single leg

REST 30s

A2: Mini Band 90 Degree step

Reps: 8 per side; 10 (week 3)

Notes: Maintain skating depth throughout the movement

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: Barbell Squat jump

Reps: 5

Tempo: N/A

Notes: Jump from and land at skating depth

REST 30s

B2: 1-arm Landmine push press

Reps: 5 per side

Tempo: N/A

Notes: Power is initiated with you rlegs and finishes with your upper body

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: DB Reverse lunge

Reps: 5 per side

Tempo: 2-0-0

Notes: Keep a slight forward shin angle so your front knee is over your toe

REST 60s

C2: Split stance 1-Arm Cable row

Reps: 5 per side

Tempo: 2-0-0

Notes: Reach with our opposite arm as you pull to rotate your torso

C3: Standing Cable Lift

Reps: 8 per side

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

COMPLETE 2 SETS OF CONDITIONING

BEFORE MOVING ON TO COOL DOWN

COOL DOWN

Page updated

Google Sites

Report abuse