Phase 3: SSC

Speed Stack C

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

BLOCK A

A1: alt crossover Rebound

Reps: 3 per side

Notes: Land at skating depth

REST 30s

A2: wall march hold w/ quick switch

Reps: 4 per side

Tempo: 0-5-0

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

REST 60s

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

BEFORE MOVING ON TO BLOCK B

BLOCK B

B1: Split squat jump w/ eccentric drop

Reps: 5

Tempo: N/A

Notes: Land at and jump from skating depth. Try to change directions at the bottom as quick as possible.

REST 30s

B2: Skate position towel hip circle

Reps: 4 per side

Tempo: 2-0-0

Notes: Maintain skating depth throughout the movement.

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: Continuous explosive push up

Reps: 6

Tempo: N/A

Notes: Minimize the amount of time your hands are in contact with the ground.

REST 30s

C2: 1-arm towel inverted row

Reps: 6 per side

Tempo: 2-0-0

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

REST 30s

C3: split squat wall press hold

Reps: 10s per side

Tempo: N/A

Notes: Push your hands into the wall to contract your abs.

REST 60s

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

BEFORE MOVING ON TO CONDITIONING

CONDITIONING

continuous alt split squat jump

Reps: 8

Tempo: 15s run/jog; 45s of rest

Notes: Get as many reps as you can in 15s.

REST 2 mins

COMPLETE 2 SETS (WEEK 1) OR 3 SETS (WEEKS 2) OF CONDITIONING

BEFORE MOVING ON TO COOL DOWN

COOL DOWN

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