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: Crossover Rebound

Reps: 3 per side

Notes: Push from skating depth

REST 30s

A2: mini band back facing circles

Reps: 2 per side; 3 (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: BB Squat Jump w/ Eccentric Drop

Reps: 5

Notes: Jump from and land at skating depth

REST 30s

B2: 1-arm landmine Push Press /w split catch

Reps: 5 per side

Tempo: 2-0-0

Notes: Power is initiated with your legs 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 walking Lunge

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: 1-arm 1-leg cable row

Reps: 5 per side

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

50-yard Shuttle Run

Reps: 12

Notes: Run for 8s; rest for 52s to complete a rep. You can change direction at 25yds.

Alt: Fan Bike Sprint 8s on 52s off pattern for 12 reps

COMPLETE 1 SET

BEFORE MOVING ON TO COOL DOWN

COOL DOWN

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