Strength Foundations
High Speed Performance, LLC
Strength & ConditioningStrength Foundations is ideal for High school or high-level Middle school athletes that want to develop strength and power while fostering age-appropriate lifting technique. This 3-day/week program works well in conjunction with off-season practices and tournaments. The main focus at High Speed Performance is for young athletes to be exposed to collegiate-level programming while simultaneously developing elite weight room skills.
Prep
A
UB In-Place Dynamic Warmup 1
Jumping Jacks x 20 Seal Claps x 20 Squat / RDL x 10 ea Lateral Lunge x 5 ea Arm Circles FWD/BWD x 15 ea Arm Circles Across/Twist x 10 ea 2 Rounds: Instep Lunge w/ Reach x 5 ea Shoulder Taps x 10 ea I-Y-T's x 6 ea Pushup x 8
B1
Band Pull-Apart
2 x 20
B2
Plank
2 x 0:30
B3
DB Lateral Raise
2 x 15
C1
DB Bench Press
4 x 8
C2
1-Arm DB Row
4 x 8
D1
Half-Kneeling DB Shoulder Press
3 x 8
D2
Med Ball Sit Up
3 x 10
D3
Lat Pulldown
3 x 10
E1
DB Wrist Curl
3 x 15
E2
DB Shrug
3 x 12
Prep
A
LB In-Place Dynamic Warmup 1
Jumping Jacks x 20 Seal Claps x 20 Leg Swings FWD/BWD/Side-to-Side x 10 ea Squat x 10 SL RDL x 5 ea (tap opposite toe) Lateral Lunge x 5 ea Reverse Lunge x 5 ea Instep Lunge w/ Reach x 5 ea Glute Bridge x 10 SL Glute Bridge x 10 ea Alt Dead Bug x 10 ea
B1
Squat Jump
3 x 5
B2
Side Plank
3 x 20
B3
KB swings
3 x 8
C1
Goblet Squat
4 x 6
C2
Couch Stretch (Hip Flexors)
2 x 00:30
C3
Box Pigeon Stretch
2 x 30
D1
DB RDL
3 x 8
D2
DB Reverse Lunge
3 x 6
E1
Calf Raise
3 x 15
E2
Stability Ball Hamstring Curl
3 x 10
E3
Leg Raise
3 x 10
Prep
A
TB In-Place Warmup 1
Jumping Jacks x 20 Seal Claps x 20 Squat / RDL x 10 Lateral Lunge x 5 ea Arm Circles FWD/BWD x 15 ea Arm Circles Across/Twist x 10 ea Down Dog to Instep Lunge w/ Reach x 5 ea Down Dog to Pigeon x 5 ea Hydrants x 10 ea Hip Circles FWD/BWD x 5 ea Kickbacks x 10 ea Pushup x 10 Situp x 15 Squat Jump x 5
B1
Box/Plate Fast Feet
3 x 10
B2
Med Ball Slam
3 x 8
B3
Box Jump
3 x 5
C1
DB Bulgarian Split Squat
4 x 5
C2
Paused Push-Up
3 x 6
D1
Depth Drop
3 x 4
D2
Russian Twist
3 x 10
D3
DB Military Press
3 x 8
Mike Missen
Coach Missen brings 10+ years of Collegiate Division 1 Strength & Conditioning experience to the table. He has worked with athletes in nearly all NCAA sports across the Big 12, Big Sky, SEC, ACC, and Ivy League conferences. He holds certifications from the two foremost Strength & Conditioning governing bodies (CSCCa - SCCC, NSCA - CSCS).