Built for Speed
Theathleticpt
Strength & Conditioning, Speed, Plyometrics, Field Sports, Multi-sportReal, science based training to not only make you faster and more explosive, but also to enhance the qualities that will make you an elite athlete. This is a combine-style training program that will apply a special focus on output measures such as sprint speed, vertical jump height, horizontal & rotational power, and overall strength and conditioning
A
Acceleration warmup
@ 10:00
B
Band assisted jump
3 x 2
C
Standing Broad Jump
5 x 1
D
Alternating load accelerations
6 x 10
E
10 + 10 fly
3 x 20
A
Hip thrust overcoming isometric
3 x 1 @ 5
B
SL Rec fem overcoming ISO
3 x 1 @ 5
C
Squat to Pins
3 x 5
D
Banded 45 degree hip extension
2 x 6 @ 9
E
2 to 1 leg extensions
3 x 1
F
Single rep overload nordics
3 x 1
A
Plyo Push-Up
3 x 3
B
Med Ball Rotational Throw
3 x 2
C
Bench Press
3 x 5
D
Pec Deck
2 x 8
E
Cable tricep extension
2 x 8
F
Weighted Pull Ups
2 x 6
G
T-Bar Row
2 x 6
H
DB Bicep Curls
2 x 8
A
Assault Bike
1 x 30:00
A
Acceleration warmup
1 x 10:00
B
10 + 10 flys
2 x 10
C
Fly-float-fly's
2 x 1
A
Seated Box Jumps for height.
3 x 2
B
Approach jumps
5 x 1
C
Single Leg Hip Thrust
3 x 6
D
Back Squat
3 x 5
E
SL Cable machine hip flexor
2 x 8
F
Straight Leg Deadlift
2 x 5
G
Single rep overload Reverse Nordics
3 x 1
H
2 to 1 hamstring
3 x 1
A
Med Ball Slam
3 x 3
B
Bench press overcoming isometric
3 x 1 @ 5
C
Pin press clusters
3 x 5
D
Single arm pec deck
2 x 8
E
Dips
2 x 6
F
Weighted Chin Ups
2 x 6
G
T-Bar Row + kelso shrug
2 x 5
H
Curl of choice
3 x 8
Case Grant
Currently pursuing my Doctorate of Physical Therapy (DPT), backed by years of research and experience of hands-on training: ranging all the way from athletes to general population.