Fury Speed
Football , Strength & Conditioning12 Week Comprehensive Strength and Speed Training Program. The program is broken up into 3 strength blocks as well as Speed workouts for performance base. The First block is 4 Weeks of foundation/ functional training. We must master the basics first.
The Foundation Phase is followed by 4 more weeks Our Build Phase. These 4 weeks objective is to increase there the amount of weight during each set to build STRENGTH and POWER.
The Last 4 weeks we are aiming at our Peak Phase. Getting ready for the season. During this phase we will aim at injury prevention and well as moving the weight fast and efficient.
Features7 sessions per week
Must use App app to view and log training
Program Training
A1
Foam Roll
1 x 3:00
A2
TKE
2 x 20
A3
Hand Release Push-Up
2 x 10
A4
Physio ball Plank
2 x 0:45
B
Back Squat
10, 8, 4, 2, 1, 1, 1 @ 60, 65, 75, 80, 85, 90, 95 %
C1
GHD Nordic Extension
3 x 8
C2
Bulgarian Split Squat
3 x 10 @ 35, 40, 45 lb
D1
Wide Grip Pull Ups
3 x 8
D2
DB RDL to Upright Row
3 x 10
D3
Weighted Push Up
3 x 12
E
Static Stretches
1 x 3:00
A1
Foam Roll
1 x 3:00
A2
Scap Push-Up
3 x 12
A3
Band Pull-Apart
3 x 20
A4
Hanging Knee Raise
3 x 15
B
Bench Press
10, 8, 4, 2, 1, 1, 1 @ 60, 65, 65, 75, 85, 90, 95 %
C1
Seated Row
3 x 12
C2
Incline DB Bench Press
3 x 10
D1
Tricep Pushdown
3 x 15
D2
Hammer Curl
3 x 12
D3
Band Lateral Raise
3 x 15
E
Static Stretches
1 x 3:00
A1
Foam Roll IT Bands
1 x 3:00
A2
Knee Over Toe Lunges
2 x 6
A3
Couch Stretch (Hip Flexors)
2 x 0:15
A4
Banded Ankle Dorsiflexion Mobilization
2 x 0:20
B1
Trap Bar Deadlift
3 x 8
B2
Hip Thrust
3 x 10
C1
Push Press
3 x 8
C2
DB Renegade Row
3 x 10
C3
DB Reverse Lunge (Front Foot Elevated)
3 x 8
C4
Weighted Chin Ups
3 x 8
D
Static Stretch
1 x 3:00
A1
Foam Roll IT Bands
1 x 3:00
A2
Band Pull-Apart
3 x 20
A3
Hand Release Push-Up
3 x 12
A4
Band Internal Rotation
3 x 12
B1
Hang Clean
3 x 6
B2
Landmine Squat to Press
3 x 10
C1
DB Bench Press
3 x 10
C2
Dip
3 x 10
C3
Bent Over DB Row
3 x 12
C4
Tempo Goblet Squat
3 x 10
D
Static Stretches
1 x 3:00
