True Speed Performance
1 sessions per week
Must use App app to view and log training
Program Training
A1
Safety Bar Squats
4 x 5
A2
Box Jump
4 x 5
B1
Barbell Hip Thrust
4 x 8
B2
Deadbugs
4 x 8
C1
Single Arm DB Bench Press
3 x 12
C2
3 Point DB Single Arm Row
3 x 12
D1
Elevated Single Arm Front Rack Lateral Lunge - MC
3 x 8
D2
Continuous Skater Jumps
3 x 5
A1
Safety Bar Split Stance Squat
4 x 5
A2
Alternating Lunge Jumps
4 x 5
B1
Single Leg RDL w/KB
4 x 8
B2
Straight Leg Raises Over KB
4 x 8
C1
Single Arm Lateral Raise in Scapular Plane
3 x 12
C2
Single Arm Half Kneeling High to Low Row - MC
3 x 12
D1
Single Arm Front Rack Step-ups
3 x 8
D2
Single Leg Elevated Calf Raise
3 x 10
A1
Safety Bar Box Squat
4 x 5
A2
Banded Broad Jumps - MC
4 x 3
B1
Safety Bar Good Mornings
4 x 8
B2
Hollow Body Hold
4 x 0:20
C1
Single Arm DB Incline Press
3 x 12
C2
Single Arm Chest Supported Row
3 x 12
D1
Landmine Sways - MC
3 x 8
D2
Banded Lateral Walks
3 x 15
A1
Safety Bar Reverse Lunges
4 x 5
A2
Banded Skater Jumps
4 x 3
B1
Single Leg Hip Thrust w/KB
4 x 8
B2
Seated Knees to Chest
4 x 12
C1
Single Arm Half Kneeling Shoulder Press
3 x 12
C2
Single Arm Lat Pulldown
3 x 12
D1
Single Leg Hamstring Curls
3 x 8
D2
Tibialis Raise
3 x 15
Mike Hart
Head Strength and Conditioning Coach at Franklin Community High School and Co-Owner of Brainstorm Performance
