Move The Needle

Speed
Coach
Gregory Eisenhower

Features
3 sessions per week
Must use App app to view and log training
Program Training

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Speed Development
Train every aspect of true speed development from two coaches that specialize in this area. This program includes detailed and well thought out programming to improve your acceleration, max velocity and multi-directional speed
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Elasticity
Most performance training can add muscle and improve traditional strength levels. But how many programs can make you more elastic? How many coaches truly know what elasticity even is? Mike and Hunter have studied Elasticity in depth to deliver a high level program that will make you more elastic
Features
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Programming 3 days per week
This program provides three days of training. This is on purpose as each day will be very taxing on the CNS and you will need atleast 48hrs to recover
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy. Videos attached, so you will know exactly how to perform each exercise
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Delivered through TrainHeroic
Clean, seamless and much easier than trying to access and read a PDF. TrainHeroic is the most efficient and effective way to perform this program
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

Warm Up

A

Speed and Elasticity Warm Up

Barefoot walk on textured surface (grass, gravel, track, etc.) x2-3min Barefoot Bilateral Pogos @ 75% x30s (You can put shoes back on for rest of warm up) Jog 40 yards Side Shuffle 20 yards and back Single Leg Glute Bridge Iso x30sec ea Straight Leg Hamstring Bridge Iso x30sec Split Squat Iso w/ Rotation x30sec ea Total Lunge x4ea Lateral Total Lunge x4ea A-March x10yds Double A-Switch & Stick x5yds each side Triple A-Switch & Stick x10yds 3 Step Acceleration (3 Steps at 100%, coast through 15 yards) 2x15yds 5 Step Acceleration 2x20yds

B1

Single Leg Broad Jump & Land

3 x 4

B2

Band Resisted A Run

3 x 0:10

C1

Resisted Acceleration

3 x 15

C2

5+10 Sprint

3 x 15

D1

1 KB Rapid Oscillatory RFESS

3 x 0:06

D2

Split Jump

3 x 6

E1

PVC Swing

3 x 4

E2

4 Vector Lunge

3 x 4

E3

Lizard Crawl Push Up

3 x 12

Tuesday
Week 1 Day 3

Conditioning

A

Speed and Elasticity Warm Up

1 Round Barefoot walk on textured surface (grass, gravel, track, etc.) Jump Rope 2x30sec (You can put shoes back on for rest of warm up) Jog 40 yards Side Shuffle 20 yards and back Single Leg Glute Bridge Iso x30sec ea Straight Leg Hamstring Bridge Iso x30sec Split Squat Iso w/ Rotation x30sec ea Total Lunge x4ea Lateral Total Lunge x4ea Straight Leg Shuffle 2x10yds Skip in Build Up Sprint: 20yds @ 70% 30yds @80%

B1

Single Leg Depth Drop

3 x 4

B2

Hand Supported Leg Swing

3 x 0:10

C

Straight Leg Series

3 x 1

D

Flying Sprint

3 x 1

E

In Place Pogos

1 x 50

F1

Bilateral Overcoming Isometric

4 x 0:05

F2

Depth Jump

3 x 3

G1

Hop Rotational MB Throw

3 x 6

G2

SL MB RDL Drop Catch

3 x 10

G3

Drop Jump Chin Up

3 x 6

Thursday
Week 1 Day 5

Conditioning

A

Speed and Elasticity Warm Up

1 Round Barefoot walk on textured surface (grass, gravel, track, etc.) (You can put shoes back on for rest of warm up) Jog 40 yards Side Shuffle 20 yards and back Single Leg Glute Bridge Iso x30sec ea Straight Leg Hamstring Bridge Iso x30sec Split Squat Iso w/ Rotation x30sec ea Total Lunge x4ea Lateral Total Lunge x4ea Lateral Pogos 2x10yds ea 45 Degree Bounds 2x5ea Single Leg Lateral PVC Hops 2x5sec ea AS FAST AS POSSIBLE

B1

Bent Knee Calf Raise Yielding Isometric

2 x 0:30

B2

Wall Sit

2 x 0:30

B3

Straight Leg Hamstring Bridge w/ IR

2 x 0:30

C1

4 Vector Hop

3 x 4

C2

Slant Board Skater Bound

3 x 12

C3

180 Cut

D1

Rotational Landmine Split Jerk

3 x 6

D2

Single Leg Lateral Slant Board Hops

3 x 0:06

E

Push Up Yielding Isometric

1 x 1:30

F

DB/KB Split Squat Yielding Isometric

1 x 2:00

G

Hang Isometric

1 x 1:30

Coach
coach-avatar Gregory Eisenhower

Speed and Elasticity