Outlast Method
Speed1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Dynamic Warm Up
Complete 1 Round of the following: Easy Jog- 2 mins 10 Air Squats 10 Lunges 10 Hip Hinges 5/5 Lateral Lunges 5/5 Single Leg Hip Hinges 5/5 Lateral Leg Raises 20m Butt Kicks 20 High Knee Switches 10 Forward + 10 Backward Stiff Leg Ankle Pops 20m High Feet 2x 20m High Feet adding speed 20m Easy Hops (both sides) 6 High Skips 2x20m Stiff Leg Run 20m 80% Sprint 20m 90% Sprint
B
Med Ball Overhead Backward Toss
1 x 12
C
Power Skip
1 x 30
D
Power Skip
1 x 30
E1
Resistance Sprint
6 x 10
E2
Sprint
6 x 20
F
Tuck Jumps
3 x 10
G
Repeated Broad Jump
3 x 5
Prep
A
Dynamic Warm Up
Complete 1 Round of the following: Easy Jog- 2 mins 10 Air Squats 10 Lunges 10 Hip Hinges 5/5 Lateral Lunges 5/5 Single Leg Hip Hinges 5/5 Lateral Leg Raises 20m Butt Kicks 20 High Knee Switches 10 Forward + 10 Backward Stiff Leg Ankle Pops 20m High Feet 2x 20m High Feet adding speed 20m Easy Hops (both sides) 6 High Skips 2x20m Stiff Leg Run 20m 80% Sprint 20m 90% Sprint
B
Power Skip
1 x 30
C
Power Skip
1 x 30
D
Sprint
6 x 30
E
Forward Hop
3 x 10
