Lee Dollard Speed and S&C Coach
Track & Field, Functional Training, Strength & Conditioning, Rugby, Football , Soccer, Speed, PlyometricsThis is the exact eight-week block I used with James Gillingham. James was 27, six years out of the sport, and starting again. Eight weeks later he ran a lifetime personal best of 11.00 over 100m and earned selection for the Team GB bobsleigh squad.
Built for the athlete who has speed in them and needs a real plan to get it out — returning sprinters, footballers, rugby players, bobsleigh and combine athletes, and anyone who has been running "speed sessions" without a structure behind them.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Jog
1 x 400
A2
Dynamic Stretch
1 x 20
B1
Air Squat
3 x 5
B2
Calf Raise
3 x 8
B3
Hurdle Walks
2 x 2
C1
Low Pogo Jumps
3 x 20
C2
Squat Jump with Counter
3 x 5
D1
Dribbles
1 x 20
D2
High Knees With Forward Travel
1 x 20
D3
Straight Leg Bounds
1 x 30
D4
A Skips
2 x 20
D5
B-Skip
1 x 20
D6
A Skip Switch
1 x 20
E
Hurdle Hops
3 x 4
F
Fly Sprint
3 x 20
G
60m Sprint
5 x 60
A
Wattbike
1 x 5:00
B1
Step Up
3 x 10
B2
Cossack Squat
3 x 8
C
Barbell Back Squat
8, 5, 5, 3, 3, 3, 3, 3
D1
Hamstring Curl Machine
8, 8, 8, 2, 2
D2
Spiderman Plank
5 x 10
E1
Pull-Up
E2
Calf Raise
3 x 10
E3
Hanging Knee Raise
3 x 10
A1
Lateral Lunge
3 x 10
A2
Hamstring Sweep
3 x 20
A3
WORLD'S GREATEST STRETCH
3 x 0:30
B1
Band Hip Flexor Stretch
3 x 0:30
B2
Glute Stretch
3 x 30
B3
Chest Stretch
3 x 0:30
B4
Knee Hug
3 x 20
B5
Hip Internal Rotation Stretch
3 x 20
A1
Jog
1 x 400
A2
Dynamic Stretch
1 x 20
B1
Air Squat
3 x 5
B2
Calf Raise
3 x 8
B3
inside hurdler stretch
3 x 10
C1
High Pogo
3 x 5
C2
BROAD JUMPS COUNTER MOVEMENT
3 x 3
D1
High Knees With Forward Travel
2 x 20
D2
Straight Leg Bounds
1 x 30
D3
A Skips
2 x 20
D4
B-Skip
1 x 20
E
30m
3 x 30
F
70m Sprint
8 x 40
A
Wattbike
1 x 5:00
B1
Sled Push
3 x 20
B2
Glute-Ham Raise
3 x 10
C
Pin Split Squat
5 x 6
D
Romanian Deadlift (RDL)
4 x 5
E1
Calf Raise
3 x 10
E2
Copenhagen Plank
3 x 15
E3
Aleknas
3 x 6
F1
Incline DB Bench Press
4 x 4
F2
Bent Over DB Row
3 x 5
F3
Cable Face Pull
3 x 8
G
Wattbike
6 x 20 @ 40
A1
Lateral Lunge
3 x 10
A2
Hamstring Sweep
3 x 20
A3
WORLD'S GREATEST STRETCH
3 x 0:30
B1
Band Hip Flexor Stretch
3 x 0:30
B2
Glute Stretch
3 x 30
B3
Chest Stretch
3 x 0:30
B4
Knee Hug
3 x 20
B5
Hip Internal Rotation Stretch
3 x 20
C
Sauna
1 x 10:00
A1
Jog
1 x 400
A2
Dynamic Stretch
1 x 20
B1
Air Squat
2 x 5
B2
Calf Raise
2 x 8
B3
Hurdle Walks
2 x 2
C
Med Ball Throw
3 x 4
D1
Straight Leg Bounds
1 x 30
D2
Dribbles
1 x 20
D3
High Knees With Forward Travel
1 x 20
D4
A Skip Switch
1 x 20
D5
B-Skip
1 x 20
D6
A Skips
2 x 20
E
Broad Jump to Sprint
3 x 10
F
Sprint
3 x 20
G
Sprint
4 x 50
James Gillingham
Sprinter, Bobsleigh, Brazilian Jiu Jitsu
Verified Athlete"This programme got me selected for Team GB Bobsleigh and a lifetime 100m best after 6 years away from the sport. I can't recommend this programme and Coach Lee enough."
