Phase 4: SSa

Speed Stack a

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

BLOCK A

A1: Continuous Lateral Bound

Reps: 5 per side

Notes: Push from skating depth

REST 30s

A2: Cross under wall push

Reps: 3 per side

Tempo: 0-5-0

Notes: Keep you inside shoulder and hip against the wall

REST 60s

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

BEFORE MOVING ON TO BLOCK B

BLOCK B

B1: Backpedal Turn to Sprint

Reps: 20yds per side

Tempo: N/A

Notes: Backpedal at skating depth turn 90 degrees before pushing off your outside leg to turn into your sprint

REST 30s

B2: 2-Way Skater

Reps: 4 per side

Tempo: 0-5-0

Notes: Hold at skating depth throughout the movement

REST 60s

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

BEFORE MOVING ON TO BLOCK C

BLOCK C

C1: DB RDL

Reps: 5 per side

Tempo: 2-0-0

Notes: Keep back flat

REST 30s

C2: KB Swing

Reps: 5

Tempo: N/A

Notes: Minimize amount of time between reps

REST 60s

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

BEFORE MOVING ON TO BLOCK D

BLOCK D

D1: DB Bench Press

Reps: 5

Tempo: 1-0-0

Notes: Keeps loads lighter and press fast

D2: 1-Arm cable row

Reps: 5 per side

Tempo: 1-0-0

Notes: Keeps loads lighter and press fast

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

BEFORE MOVING ON TO CONDITIONING

CONDITIONING

50 Yd Shuttle Run

Notes: Complete 8 rounds of 8s sprints followed by a 52s rest. Change direction at 25 yds and try to complete each rep in 8s or less

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

COOL DOWN

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