Explosive Athlete Speed & Strength
Troy Gallen Training
Football , Basketball, Lacrosse, Track & Field, Soccer, Baseball , Functional Training, Strength & ConditioningAre 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!
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 (1 DB)
3 x 6
Core Circuit
F
2 sets of 20 seconds of each: Front Plank Side Plank Single Leg Glute Bridge Hold
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
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
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
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
Repeat 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
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
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.
