Faster, Stronger, & Conditioned
Christian Lindsay
Strength & Conditioning, Speed, Multi-sport, Field Sports, Functional Training, Plyometrics, Football , Hockey, Baseball , Rugby, Lacrosse, Soccer, Cross Country, Wrestling, Softball, Volleyball, Power SportsFaster, stronger, & conditioned is a 3 phase, 12 week, 4 day program with 1 bonus jump training day for healthy knees, ankles, & hips. 2 days of speed & plyometrics on the field & 2 days of total body strength training in the weight room; the bonus day can be added to a weight room session or stand alone. This program is designed to improve an athletes speed, strength, & aerobic endurance.
Prep
A
800m Run
An easy 800 meter or .5 mile run, aim to nasal breath only the entire run.
B
Power Skips for Height
3 x 5
C
Linear Double Contact Hops
3 x 5
D
Build Up, Fly Sprints
3 x 1
E1
Bounds For Distance
1 x 4 @ 20
E2
2 Point Start
1 x 4 @ 20
F
1.5 Run
1 x 1.5
Prep
A
800m Run
An easy 800 meter or .5 mile run; nasal breathing the entire time.
B1
Back Squat
10, 8, 5, 5, 5 @ 70, 75, 80, 80, 80 %
B2
Chin-Up
1 x 30
C1
ISO Nordic Lean
3 x 30
C2
Eccentric Single Arm Push Up
3 x 5
D1
Banded Straight Leg Dead Bug
2 x 15
D2
Tall Kneeling Landmine Wiper
2 x 10
Prep
A
800m Run
An easy 800 meter or .5 mile run, aim to nasal breath only the entire run.
B1
Deep Tier Continuous Broad Jumps
3 x 10
B2
Deep Tier Split Squat Jumps
3 x 10
B3
Deep Tier Lateral Bounds
3 x 8
C1
Double Hop Then Stick
2 x 5
C2
Double Contact Linear Bounds
2 x 5
Prep
A
800m Run
An easy 800 meter or .5 mile run, aim to nasal breath only the entire run.
B
Power Skips For Distance
3 x 5
C
Hops For Distance
3 x 5
D
Build Up, Fly Sprints
3 x 1
E
2 Point Start
2 x 30
F
Tempo Run (Submax Sprint)
5 x 1 @ 20
Prep
A
800m Run
An easy 800 meter or .5 mile run, aim to nasal breath only the entire run.
B1
Barbell Front Rack Split Squat
10, 8, 6
B2
Dumbbell Tripod Row
10, 8, 6
C
Snatch Grip RDL
10, 8, 6
D1
High Box Step Up
2 x 8
D2
Half Kneeling DB Shoulder Press Contralateral
10, 8
E
Isometric Split Squat
1 x 30
