Struck By Lightning | Speed, Strength, & Power for Budding Athletes: Training by Taylor Allen Flanick in TrainHeroic

Skaneateles Strength & Conditioning

Field Sports, Basketball, Hockey, Youth Sports, Combat Sports
Coach
Taylor Allen Flanick

Who is this program for?

Young athletes who already have spent some time in the weight room doing movements like squats, bench press, deadlifts, and overhead presses who need more direction on their training and speed/agility/power work. 

You should not engage in this program if you have zero experience with barbells. 

What are the goals?

Struck by Lightning is the first of a series of DEVELOPMENTAL programs for this age group and demographic. 

The goals are to build: 

General Fitness/Work Capacity

Strength

Muscle Mass

Power

Speed

Agility

Over time as work capacity muscle mass & general strength increase, you will want to increase the focus on speed, power, and agility work. 

For Now, "Struck by Lightning" will lay a wonderful foundation to get started on a more dedicated routine.

Features
3 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Equipment
Recommended
-Barbells & Weight Plates-Dumbbells -Sled-Ropes-Room to Run-A bar for chin ups/pull-ups
sample week banner image
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A

Sprint

5 x 10

B

Back Squat

3 x 5 @ 55, 65, 75 %

C1

Push-Up

3 x 10

C2

Banded Chin Ups

3 x 10

C3

Sled Push

3 x 50

Tuesday
Week 1 Day 3

A

5 Cone Zigzag Drill

3 x 20

B

Bench Press

3 x 5 @ 55, 65, 75 %

C1

Walking Lunges

3 x 10

C2

Standing DB Press

3 x 10

C3

Inverted Row

3 x 10

Thursday
Week 1 Day 5

A

Squat Jump

5 x 2

B

Deadlift

3 x 5 @ 55, 65, 75 %

C1

DB Bench Press

3 x 10

C2

1-Arm DB Row

3 x 10

C3

Goblet Squat

3 x 20

Struck By Lightning | Speed, Strength, & Power for Budding Athletes