Thunder and Lightning 8-Week Performance Program
Coach Guarascio
Strength & Conditioning, Speed, Field Sports, Football⚡️8 WEEK SPEED AND POWER PROGRAM💪
WARMUPS/SPEED/PLYOS/LIFTING/MOBILITY/RECOVERY
This is an 8 week training cycle that has everything you need to develop game changing speed and power that will set you apart from your opponents. Everyday is mapped out from the beginning of the warm up to the recovery needed to drive performance gains.
This program was designed from the exact workouts over 20 NFL players were put through the last several offseasons. Data driven and refined over time, this program is proven to drive results and make you a different athlete. This program fits any sport that relays on lighting speed and explosive power!
Prep
A
General Warmup
10 Reps of each: Neck Rolls Arm Cricles Chain Breakers Big Arm Swings Trunk Twists Wind Mills Saigon Stretch Hip Flexor Rock Groiners Tactical Frogs 90/90 Switches Hip Marches Leg Swings Knee Pulls Iron Eagles Groin Fly Rolling V
Prep
B
Accel Warm Up
2x20 Yards of each: Strides Straight Leg Skips A Skips Prime Time (Fast/Power) Power Skip (Distance) Power Skip (Height) 5/5/10 High Knee Speed Change 10x Pogo Hop 1x Ten Yard Sprint
C
Accel Ladder
1 x 3
D
Broad Jump
5 x 5
E
UH Med Ball Toss
5 x 5
F
Seated BB Jumps
3 x 3
G
Power Clean
4 x 3
H
Trap Bar Deadlift
4 x 5
I
HA SL RDL
3 x 5
J
Plank
3 x 30 @ 45 lb
K
Bike
1 x 5:00
L
Hydrotherapy
1 x 15:00
Prep
A
General Warmup
10 Reps of each: Neck Rolls Arm Cricles Chain Breakers Big Arm Swings Trunk Twists Wind Mills Saigon Stretch Hip Flexor Rock Groiners Tactical Frogs 90/90 Switches Hip Marches Leg Swings Knee Pulls Iron Eagles Groin Fly Rolling V
Prep
B
COD Warm Up
2 sets of: 20yds Stride 10yds Shuffle Walk 20yds Gallop 10yds Shuffle 20yds Football Carioca 10yds Lateral A kip 20yds Hop to Lateral Push 10yds Lateral Pogo 20yds Backwards Run
C
Dribble Bleeds
1 x 3
D
Tempo Runs
1 x 10 @ 60
Skill/Tech
E
Elastic Complex
15:15 Pogo Series for 3 Rounds: Pogo Hops F/B Line Hops Side to Side Hops Single Leg L F/B Single Leg R Fb/B Zig-Zag
F
Shoulder Press
2 x 3
G1
Push Press
3 x 5
G2
Chin Ups
5 x 5
H1
Close Grip Bench Press
5 x 4
H2
Barbell Rows
5 x 5
I1
SA DB Bench Press
3 x 12
I2
Back Machine (Lat Pull)
3 x 15
J
Farmer Walks
2 x 25
Hurdle Mobility
K
5 reps of each: Hurdle Mobility Skip Hurdle Mobility Backward Hurdle Mobility Forward
Prep
A
General Warmup
10 Reps of each: Neck Rolls Arm Cricles Chain Breakers Big Arm Swings Trunk Twists Wind Mills Saigon Stretch Hip Flexor Rock Groiners Tactical Frogs 90/90 Switches Hip Marches Leg Swings Knee Pulls Iron Eagles Groin Fly Rolling V
Prep
B
Accel Warm Up
2x20 Yards of each: Strides Straight Leg Skips A Skips Prime Time (Fast/Power) Power Skip (Distance) Power Skip (Height) 5/5/10 High Knee Speed Change 10x Pogo Hop 1x Ten Yard Sprint
C
Resisted Tow
2 x 3 @ 15
D
Accel Ladder
1 x 3
E
VHS
1 x 6 @ 10
F
Altitude Drop
3 x 5
G
DB Snap Down
3 x 5
H
Back Squat
4 x 3
I
Russian Leans
3 x 5
J
Iso Lunge
3 x 30
K
Cope Bridge
3 x 30
Hurdle Mobility
L
5 reps of each: Hurdle Mobility Skip Hurdle Mobility Backward Hurdle Mobility Forward
M
Hydrotherapy
1 x 15:00
Prep
A
General Warmup
10 Reps of each: Neck Rolls Arm Cricles Chain Breakers Big Arm Swings Trunk Twists Wind Mills Saigon Stretch Hip Flexor Rock Groiners Tactical Frogs 90/90 Switches Hip Marches Leg Swings Knee Pulls Iron Eagles Groin Fly Rolling V
Prep
B
COD Warm Up
2 sets of: 20yds Stride 10yds Shuffle Walk 20yds Gallop 10yds Shuffle 20yds Football Carioca 10yds Lateral A kip 20yds Hop to Lateral Push 10yds Lateral Pogo 20yds Backwards Run
C
Tempo Runs
1 x 10 @ 60
Prep
D
Hurdle Mobility
5 reps of each: Hurdle Mobility Forward Hurdle Mobility Backward Hurdle Mobility Skip
Strength/Power
E
Med Ball Complex
4 Rounds: 15:15 each exercise (15s on with 15s rest) of: OVH Toss Med Ball Punch Under Hand Lateral R/L Rotational UH Slams
F1
Bench Press
3 x 5
F2
Barbell Rows
3 x 5
G1
Seated Press
3 x 5
G2
Chin Ups
3 x 5
H1
Push Ups
3 x 10
H2
TRX Rows
3 x 12
I
Arm Farm
1 x 100
J
Waiter Walks
2 x 25
K
Hydrotherapy
1 x 15:00
L
Massage
1 x 60:00
Coach Guarascio
Coach Joey Guarascio is the head strength and conditioning coach the University of Tulsa with certifications including CSCCa SCCC, NSCA CSCS, RPR Level 1, USAW Level 1, NASM CES, and Precision Nutrition Level 1. Coach Guarascio holds a degree in Exercise Science from Sioux Falls and a Master’s in Human Performance/Sports Management from Northwestern State.
Train with Coach Guarascio and get results like a professional athlete.
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