True Speed Performance
Level 3 - TSP Strength is the last or final cycle in the 3 level programming. Athletes that have a great base of strength and really want to work on explosiveness and speed that pertains to the sport they play, will want access to our Level 3 programming. The foundational movements will access up to 60% intensities but the rate of force development will be the primary focus here. Game speed is the ultimate goal and this cycle will be ideal for mid to end of season athletes or those going into an important tryout.
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Back Squat w/Bands (concentric focus)
4 x 3
A2
Band Assisted Jumps
4 x 5
B1
RDL w/Speed Eccentric + Concentric
4 x 5
B2
Breathing Bridge
4 x 5
C1
DB Banded RFE Squats
3 x 6
C2
Single Leg Pogos
3 x 10
D1
Single Leg Calf Raise
3 x 10
D2
Single Leg Banded Tibialis
3 x 15
A
Bench Press From Pins
4 x 5
B1
Chin-ups
8, 8, MAX
B2
Medball Slams
3 x 8
C1
Single Arm Landmine Rotational Press
3 x 6
C2
Shotput Medball Throws
3 x 3
D1
Single Arm Tricep OH Extension w/Cable
3 x 12
D2
DB Hammer Curls
3 x 10
E1
Single Arm Leaning DB Lateral Raises
3 x 8
E2
Trap Bar Shrugs
3 x 10
A
Front Rack Reverse Lunges w/Step Through
4 x 5
B1
Trap Bar Staggered Stance RDL
3 x 6
B2
Seated Box Jump
3 x 3
C1
DB/Goblet Step-up w/Knee Drive
3 x 6
C2
Multi Hurdle Jumps into Broad Jump
3 x 2
D1
Supine Banded Hip Flexion
3 x 10
D2
Ankle Rocker in Split Stance
3 x 10
D3
Hip Airplanes
3 x 5
A
Single Arm DB Bench Press
4 x 8
B
Reverse Grip Lat Pulldown
3 x 8
C1
Seated DB Arnold Press
3 x 8
C2
Feet Elevated Inverted Rows
3 x 10
D1
Tricep OH Extension w/Rope
3 x 12
D2
Incline DB Bicep Curls
3 x 12
E1
Low Band Pull Apart
3 x 20
E2
1/4 DB Lateral Raise w/Shrug
3 x 10
E3
Alternating Shoulder Taps
3 x 8
Mike Hart
Head Strength and Conditioning Coach at Franklin Community High School and Co-Owner of Brainstorm Performance
