Explosive Athlete Speed & Strength: Training by Troy Gallen in TrainHeroic

Explosive Athlete Speed & Strength

Gallen Performance

Football , Basketball, Lacrosse, Track & Field, Soccer, Rugby, Baseball
Coach
Troy Gallen

Are you willing to put in the work to explore what "your best" looks like?

Are you looking to uncover your genetic potential?

Most of us have the "will to win," but if you have the will to prepare to win, then you're in the right place.

I've designed this 8-week training program to give you the keys to unlock:

  • Your true athletic ability
  • Top end speed and acceleration that allows you to blow by your competition
  • Strength and explosive power that translates to wins on the field

The Explosive Athlete Speed and Strength program is designed for athletes in any sport that demands rapid acceleration, quick cutting & changing of direction, and explosive movements.

Since I won't be there with you in-person, I've partnered with the best tech in training to deliver this 6 days per week program to your smartphone.

The program is designed specifically for high school, collegiate and professional athletes. Prior training experience in highly encouraged before starting the program.

Well, there's only one thing to do next, click the button below to get started today!

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Faster Acceleration
Speed training 2 days per week to develop your explosive power and running mechanics so the competition is playing catch-up.
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Top Speed Development
The 8-week program will progress from basic running mechanics to advanced movements, combined with strength and explosiveness that will ensure you're faster than you ever thought was possible.
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Overpower Your Competitors
You'll develop strength and explosive power with 3 days of weight training each week, focused on ground-based movements, both loaded and unloaded, to develop the strength and power that is required to show up ready to dominate and to withstand the rigors of any athletic season.
Features
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Programming 6 days per week
You'll get access to 3 days of strength and power (weight room work), 2 days of speed development, and 1 day of conditioning each week.
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Exercise Video Guidance
I've filed each movement so that you know exactly what I'm looking for throughout each training session.
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Detailed, expert instruction
Beyond just sets and reps. You'll understand rest times, tempos, and the details that are important to make each training session count.
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Delivered through TrainHeroic
I've partnered with the best tech in training to bring the program directly to your smartphone thru an app. Track progress + much more!
Equipment
Required
Barbell + Plates // Dumbbells // Bench // Plyo Box // Field to Run
Recommended
Conventional Gym
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Sample Week
Week 1 of 8-week program
Sunday
Strength Day 1

Warm Up Complex

A

3 Rounds: Goblet Squat + Press x5 SL RDL + Row x3 each KB Swing x8 Perform each of these with lightweight, working through full range of motion.

B1

Seated Box Jumps

2 x 3

B2

Box Jump

2 x 3

C

Trap Bar Deadlift

4 x 5

D1

Bulgarian Split Squat

3 x 6

D2

Landmine Single Arm Press

3 x 6

E1

Pull-Up

3 x 8

E2

Single Leg RDL

3 x 6

Core Circuit

F

2 sets of 20 seconds of each: Front Plank Side Plank Single Leg Glute Bridge Hold

Monday
Speed Day 1

Warm Up

A

Perform Each 1 x 20 yards: Jog Backwards Run Side Shuffle Carioca Perform these at low intensity.

Movement Prep

B

Perform Each 1 x 10 yards: World's Greatest with Rotation Backwards Lunge with Reach Inchworm with Push Up Alt Lateral Lunge

Jumps

C

Perform Each 1 x 3 reps: Broad Jump Split Lunge Drop (each side)

Running Skill

D

Perform Each 2 x 10 yards: A Walk A Skip High Knee Run Power Skip for Height Power Skip for Distance

Wall Drives

E

Single Switch x6 Double Switch x3 each side Continuous 2 x 5 seconds

F

Resisted Run

3 x 10

G

Sprint Starts

3 x 5

H

Acceleration

5 x 10

Tuesday
Strength Day 2

Barbell Complex

A

3 Rounds of: RDL x3 High Pull x3 Overhead Press x3 Back Squat x3 Good Mornings x3 Use an empty barbell, no weight needed.

B

Power Shrugs

4 x 3

C1

Bench Press

4 x 6

C2

1-Arm DB Row

3 x 8

C3

Stability Ball Plank

3 x 20

D1

Incline DB Bench Press

3 x 8

D2

Inverted Row

3 x 10

D3

Side Plank

3 x 0:20

E

Hurdle Hops

4 x 5

F1

DB Farmer's Carry

2 x 20

F2

Shoulder Taps

2 x 10

Wednesday
Speed Day 2

Warm Up

A

Perform Each 1 x 20 yards: Jog Backwards Run Side Shuffle Carioca Perform at low intensity.

Movement Prep

B

Perform Each 1 x 10 yards: World's Greatest with Rotation Backwards Lunge with Reach Inchworm with Push Up Alt Lateral Lunge

Jumps

C

Perform Each 1 x 5 yards: Backwards Pogo Hops Forward Pogo Hops

Running Skill

D

Perform Each 2 x 10 yards: A March A Switch Ankle Dribble Knee Dribble Straight Leg Bounds

E

Falling Starts (Sprints)

2 x 10

F

Build Up Sprint

2 x 40

G

Fly-In Run

6 x 25

Thursday
Strength Day 3

Lunge Complex

A

2-3 Rounds of: Lateral Lunge x3 each Reverse Lunge to Knee Drive x3 each Reverse Lunge to Forward Lunge x 3 each This is done with bodyweight only.

B

DB Squat Jump

4 x 5

C

Back Squat

8, 8, 6, 6

D1

DB Reverse Lunge

3 x 8

D2

Weighted Push Up

3 x 8

E1

Chin-Up

3 x 8

E2

Physioball Leg Curl

3 x 12

F1

V-Ups

3 x 15

F2

L-Over

3 x 15

F3

Superman

3 x 15

Friday
Conditioning

Warm Up

A

Perform Each 2 x 30 yards: Jog Backwards Run Side Shuffle Carioca

Movement Prep

B

Perform Each 1 x 10 yards: Walking Knee Hug Walking Quad Stretch Forward Lunge with Side Bend Straight Leg Scoops

Hip Strength

C

Perform Each 1 x 10 reps: Lateral Leg Swings Forward-Backward Leg Swings

Running Skill

D

Perform Each 1 x 30 yards: A Skip Ankle Dribble High Knee Run Straight Leg Bounds

E

Hill Sprint

10 x 20

Extensive Hops

F

10 seconds on, 20 seconds off: Forward-Backwards Side to Side Split Jumps Skater Hops Squat Jumps

Coach
coach-avatar Troy Gallen

I'm a former 2-sport D1 athlete, strength and conditioning coach, and speed specialist. I coach athletes to perform on game day. If you're willing to put in the work to train with me, my commitment is to make your reps count so they pay-off in unforgettable performances when it matters most.

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