Martin Šetelík

Soccer, Football , Rugby, Handball, Basketball, Field Sports, Power Sports
Coach
Martin Šetelík

Features
4 sessions per week
Must use App app to view and log training
Program Training
$25
Get Full speed
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ACCELERATION
The Acceleration Part of this Training Program is designed to improve explosive starts and sprint efficiency. Each session focuses on power, technique, and force production to enhance acceleration.
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TOP SPEED
This Top Speed Training Program enhances stride length, frequency, and sprint efficiency to maximize maximum velocity.
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MAX STRENGTH
This Max Strength Training Program develops explosive power and force production, essential for sprinting speed.
Features
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Programming 3 days per week
The program consists of three microdosed training sessions per week, each focusing on a different aspect of speed development.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Thé team will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
Week 1 of 6-week program
Sunday
ACCELERATION

Prep

A

Warm up Run

Běžecká ABC: A-skip (skipping) 1-2-3 / 1-2 / Deadleg/ 1-1 každý 3. krok - každý 2.krok - na každou B-skip (koleso) 1-2-3 / 1-2 / Deadleg/ 1-1 každý 3. krok - každý 2.krok - na každou Lateral Shuffle (Cval stranou) normal / pivot turns / zig-zag normal - otáčení (za čelem - za zády) - cik-cak (popředu-pozadu) Carioca (Běh zkřižný) High Knee Vysoké koleno Švihová cvičení (Leg Swings + Trunk Rotations) Vpřed - Vzad Stranou Rotace v předklonu Plyo + Acceleration: all of the runs cca 10m no deccelerating všechny běhy cca 10m a pak vypustit, vyklusnout SL Pogos - Vpřed/Vzad - Stranou Pogo Jumps to Split Drop w Rotation (bez mediku) Skater Jumps - Extensive (s výdrží 2 sec po dopadu) - Intensive (rovnou do dalšího skoku) Forward - Backpedal - Sprint (5-5-10m čelní postavení) Lateral Shuffle Cutting to Sprint (5-5-10m stranou) Double Leg Drop to Crossover Sprint Drop - Rapid Fire - Start 11,

B

Single Leg Bounds

3 x 5

C

Two Point Start

4 x 15

D

Crossover to Sprint

4 x 15

Monday
Week 1 Day 2
Tuesday
STRENGTH and POWER

Prep

A

Warm-up Deadlift

1 set each exercise Single Leg Glute Bridge 10/10 Weighted Sideplank Rotations 10/10 Toe Touch Push-up 5/5 DB SL RDL 10/10 Pullover 10x KB Swing 20x

B

Single Leg Calf ISO Sprinter Pose

3 x 5

C

Box Squat

5 x 5

D

Explosive Step-up

3 x 8

Wednesday
Week 1 Day 4
Thursday
TOP SPEED

Prep

A

Warm up Run

Běžecká ABC: A-skip (skipping) 1-2-3 / 1-2 / Deadleg/ 1-1 každý 3. krok - každý 2.krok - na každou B-skip (koleso) 1-2-3 / 1-2 / Deadleg/ 1-1 každý 3. krok - každý 2.krok - na každou Lateral Shuffle (Cval stranou) normal / pivot turns / zig-zag normal - otáčení (za čelem - za zády) - cik-cak (popředu-pozadu) Carioca (Běh zkřižný) High Knee Vysoké koleno Švihová cvičení (Leg Swings + Trunk Rotations) Vpřed - Vzad Stranou Rotace v předklonu Plyo + Acceleration: all of the runs cca 10m no deccelerating všechny běhy cca 10m a pak vypustit, vyklusnout SL Pogos - Vpřed/Vzad - Stranou Pogo Jumps to Split Drop w Rotation (bez mediku) Skater Jumps - Extensive (s výdrží 2 sec po dopadu) - Intensive (rovnou do dalšího skoku) Forward - Backpedal - Sprint (5-5-10m čelní postavení) Lateral Shuffle Cutting to Sprint (5-5-10m stranou) Double Leg Drop to Crossover Sprint Drop - Rapid Fire - Start

B

High Pogo

4 x 8

C

Sprint

8 x 40

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