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Athlete Speed & Power Program

Gallen Performance

Strength & Conditioning, Football , Basketball, Lacrosse, Baseball , Rugby, Functional Training, Speed, Track & Field
Coach
Troy Gallen

This program is designed to be the ULTIMATE SPEED & POWER development program. This unique system helps athletes increase speed, power, & strength to maximize your athletic potential in any sport!

I use this exact system with my athletes, and they have all seen amazing results. They became faster, more explosive, stronger, and avoided injury throughout their season.

If you are an athlete looking to get a competitive edge over your competition, then this program is for you. By focusing on the key pillars of athletic performance, you will be able to improve in the areas that really make a difference in your sport and create game changing plays.

During the program, you will go through 8 Weeks of High Intensity Training that is designed specifically to make you a better athlete. The training includes 5 training days each week which consists of a combination of speed training sessions and functional strength and power training.

LET'S GET TO WORK!

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Explosiveness
The key to athletic performance. Develop the ability to transfer your strength into explosive power.
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Speed
Dedicated Speed Training Sessions to improve your acceleration & top end speed to blow past your competition.
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Functional Strength
Develop functional strength in key areas which transfer to athletic performance
Features
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Access to your coach
A coach who will hold you accountable and provide the feedback you need to grow and improve!
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Programming 5 days per week
Daily training sessions that are accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Detailed workouts delivered right to your phone!
Equipment
Required
Place to Sprint // Dumbbells // Barbell // Weights
Recommended
Sprint Sled
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A1

DB Squat Jump

4 x 5

A2

Broad Jump

3 x 5

B1

Trap Bar Deadlift

4 x 6

B2

DB Bench Press

4 x 6

C1

DB Step Up

3 x 8

C2

Feet Elevated Inverted Row

3 x 8

D1

Barbell Hip Thrust

3 x 8

D2

Body Saw

3 x 10

Monday
Week 1 Day 2

Prep

A

Speed Prep Warm Up

DYNAMIC MOVEMENT: Perform each 1 x 15 yards Jog Forward Skip A March A Skip High Knee Run Forward Lunge with Reach Straight Leg Toe Touch Quad Stretch with Reach Power Skip for Height Power Skip for Distance 90% Effort Sprint (15 yards) 100 % Effort Sprint (15 yards)

B

Max Effort Broad Jump

2 x 3

C

Wall Switch (Triple)

3 x 6

D

Push Up Starts

1 x 3 @ 10

E

Hill Sprints

1 x 5 @ 10

F

10 Yard Sprint

1 x 8 @ 10

Tuesday
Week 1 Day 3

A1

Hurdle Jumps

3 x 5

A2

Med Ball Vertical Throw

3 x 5

B1

Incline DB Bench Press

4 x 8

B2

Chin-Up

4 x 6

C1

Half-Kneeling DB Shoulder Press

3 x 8

C2

Chest Supported Row

3 x 8

D1

Straight Leg Sit Ups

2 x 12

D2

Monster Walks

2 x 12

Wednesday
Week 1 Day 4

Prep

A

Speed Prep Warm Up

DYNAMIC MOVEMENT: Perform each 1 x 15 yards Jog Forward Skip A March A Skip High Knee Run Forward Lunge with Reach Straight Leg Toe Touch Quad Stretch with Reach Power Skip for Height Power Skip for Distance 90% Effort Sprint (15 yards) 100 % Effort Sprint (15 yards)

B

High Pogo Jumps

3 x 10

C

Straight Leg Bounds

3 x 20

D

Fly In Sprint (15yd-10yd)

1 x 5 @ 25

E

30 Yard Sprint

1 x 3 @ 30

Thursday
Week 1 Day 5

A1

Trap Bar Jumps

3 x 5

A2

Single Leg Box Jump

3 x 3

B1

Back Squat

4 x 6

B2

TRX Row

4 x 8

C1

DB Reverse Lunge (Front Foot Elevated)

3 x 8

C2

Landmine RDL

3 x 8

D1

Glute-Ham Raise

3 x 8

D2

Physio ball Plank

3 x 0:20

Coach
coach-avatar Troy Gallen

Troy Gallen has become known as an Athletic Performance Specialist. He has worked with numerous athletes helping them improve their speed and overall athletic performance. At the professional level, he has worked with both NBA & NFL athletes during off-season training. He is also former 2 Sport D1 Athlete himself where he competed in football and Track & Field.

Athlete Speed & Power Program