True Speed Performance
Level 2 - TSP Strength focuses more on power and increasing the speed or rate of force being applied. There is a balance of maintaining current strength levels and transitioning that to explosive power. If you understand the force-velocity curve, you will be working inside the "speed strength" intensities of 60-80%. Level 2 would be a great program for pre-season, beginning of season, or leading into tryout or training camp athletes.
As you approach certain levels of athleticism or sports training, you begin to excel and separate yourself from athletes around you. Level 2 still leaves some focus on strength but transitions towards qualities and speeds that are more similar to what you will see in your sport. This level is a great transition from one level to the next as might see from high school to college or college to the professional level.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat Contrast
2, 5, 2, 5, 2, 5 @ 80, 50, 80, 50, 80, 50 %
B1
Trap Bar Deadlift
4 x 5
B2
Hip abduction in quadraped
4 x 0:15
C1
Single Arm Oscillatory RFE Squats
3 x 5
C2
Depth Drop
3 x 3 @ 30
D1
Single Leg Calf Raises on Leg Press
3 x 10
D2
Leg Extensions w/Hold
3 x 10
D3
Knee Side Plank w/Banded Top Leg Raises
3 x 15
A
Bench Press Contrast
2, 5, 2, 5, 2, 5 @ 80, 50, 80, 50, 80, 50 %
B1
Weighted Neutral Grip Pull-ups
3 x 5
B2
Full Kneeling Landmine Press w/Hips
3 x 6
C1
Seated Row w/Straight Bar
3 x 8
C2
Explosive Push-ups w/Benches or Boxes
3 x 5
D1
Dips (Dip Bar)
3 x 10
D2
Single Arm Bicep Curl w/Iso Hold
3 x 12
D3
Single Arm Cable Lateral Raises
3 x 12
A
Jefferson Lunge + Hold
4 x 5
B
Single Leg RDL with Barbell
3 x 5
C
Triple Jump
3 x 3
D1
Front Squat From Pins
3 x 4
D2
Trap Bar Jumps
3 x 3
E1
DB drops w/split stance catch
3 x 5
E2
Banded Hip Flexion
3 x 10
E3
Tibialis Raise
3 x 15
A
Low Incline Bench Press @30 Degrees
4 x 5
B1
Single Arm DB Shoulder Press
3 x 8
B2
Tricep Pushdown (drop set)
3 x 10
C
Lat Pulldown - TSP
4 x 8
D1
Single Arm Chest Supported Row
3 x 8
D2
Cable Bicep Curls
3 x 10
E1
Band Pull Aparts
3 x 20
E2
Banded Abductions + OH Extensions
3 x 30
E3
Trap Bar Hold
3 x 1:00
Mike Hart
Head Strength and Conditioning Coach at Franklin Community High School and Co-Owner of Brainstorm Performance
