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Speed Stack a
Speed Stack a
Complete the exercises (and rest) in each block, in order, for the number of sets stated.
BLOCK A
A1: Broad Jump
A1: Broad Jump
Reps: 5 per side
Notes: Push from skating depth
REST 30s
A2: Wall March hold w/ quick switch
A2: Wall March hold w/ quick switch
Reps: 4 per side; 5 (Week 3)
Tempo: 0-5-0
Notes: Drive you knee so it's above you hip while fully extending your 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: DB Step Up
B1: DB Step Up
Reps: 5
Tempo: 2-0-0
Notes: Dead stop at the bottom; don't bounce between reps. Keep a slight foreard shin angle so your knee is over your toe.
REST 30s
B2: double leg lower hold
B2: double leg lower hold
Reps: 4; 5 (Week 3)
Tempo: 0-5-0
Notes: Tuck your pelvis like you're trying to tuck a tail between your 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 elevate BB 1-leg hip lift
C1: Shoulders elevate BB 1-leg hip lift
Reps: 5 per side
Tempo: 2-0-0
Notes: Tuck your pelvis like you're trying to tuck a tail between your legs; lift with your glutes note your low back
REST 30s
C2: Continuous cable chop
C2: Continuous cable chop
Reps: 8 per side; 10 (Week 3)
Tempo: 1-0-0
Notes: Minimize amount of time between reps
REST 60s
COMPLETE 2 SETS (WEEK 1) OR 3 SETS (WEEKS 2 & 3) OF BLOCK C
BEFORE MOVING ON TO CONDITIONING
CONDITIONING
Fan Bike SpRint
Fan Bike SpRint
Reps: 12
Notes: Bike for 12s; rest for 54s to complete a rep. During the rest you can slowly pedal if you like, but make sure you're fully recovered before the next sprint.
Alt: Sled push following the same 6s on 54s off pattern for 12 reps
COMPLETE 1 SETS
BEFORE MOVING ON TO COOL DOWN
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