MAX ACCELERATION VOL 1.
Why Not Performance
Field SportsThe acceleration program is here to build your max acceleration through structured and specific programming. There are countless speed programs out there. Maximal speed is all good and well until your always beaten to the mark. The opportunity to display absolute max speed is limited within a live scenario. However max acceleration is displayed countless times. If you are looking to be the first to the ball, first one off the mark, first one out to space. Then this is for you. With thousands of athletes not having access to facilities or professional coaching, let us take you to the next level. Why not? Price is in USD.
Prep
A
dynamic warm up ( General prep)
Leg Swings walking lunge + OH reach x 5-10m Hamstring sweeps x 5-10m kick backs x 5-10m
B1
Hamstring Slider - Eccentric
2 x 5 @ 0:05
B2
Glute Bridge - Adductor Squeeze
2 x 5
B3
Calf Raise - Eccentric
2 x 5
Plyometric Prep
C
Plyometric Prep Series
(shoes off) - toe walking x 5m (forwards + backwards) - heel walking x 5m (forwards + backwards) - hops 2 x 20s - pogos 2 x 20s *10-15s effort rest between each exercise
D1
Depth Drop (Bilateral)
2 x 3 @ 10
D2
Drop Jump
2 x 5
E1
RDL (BB)
3 x 8
E2
Jackknife (slider) - Alternating
3 x 12
F1
Hip Thrust - 30 Degree (BB)
3 x 10
F2
Pull Up - Neutral
3 x 10
F3
Pallof Press - Half Kneeling + rotation (Eccentric focus)
3 x 10
G
Plank (weighted)
3 x 0:30
Dynamic Warm Up (Field)
A
Jog - Other end of field and back Leg Swings Walking Lunge + OH Reach x 5-10m Hamstring Sweeps x 5-10m Kickbacks x 5-10m Dynamic Knee Pull x 5-10m Piriformis Pull x 5-10m
Prep
B
Plyometric Prep Series
- toe walking x 5m (forwards + backwards) - heel walking x 5m (forwards + backwards) - hops 2 x 20s - pogos 2 x 20s *10-15s effort rest between each exercise
C1
Wall Drill - Calf Iso Hold
2 x 1 @ 15
C2
Wall Drill - Switch
2 x 3
D
2 Point Start - Set Up
E
2 Point Start.
2 x 2 @ 5, 10
F
Sprints
1 x 20
Prep
A
dynamic warm up ( General prep)
Leg Swings walking lunge + OH reach x 5-10m Hamstring sweeps x 5-10m kick backs x 5-10m
B1
Long Lever Hamstring March
2 x 5 @ 0:05
B2
Hip Flexion - Banded
2 x 6
B3
Kneeling Side Plank - Hip Adduction - Isometric
2 x 5 @ 0:03
Prep
C
Plyometric Prep Series
(shoes off) - toe walking x 5m (forwards + backwards) - heel walking x 5m (forwards + backwards) - hops 2 x 20s - pogos 2 x 20s *10-15s effort rest between each exercise
D
Broad Jumps
3 x 5
E
Bounds
2 x 3
F
Squat (BB)
3 x 8
G1
Step Up (BB/DB)
3 x 10
G2
Calf Raise - BB
3 x 10
G3
Pull Through (table top position)
3 x 12
H
Hollow Rock (Wall Ball)
2 x 20
Luke Kissick
ASCA LVL2, Bachelor of Exercise & Sport Science, Australian weightlifting federation power coach LVL 1. My passion is creating a competitive edge for athletes through implementing structured strength and speed programs
Joshua Smith
ASCA LVL 1, 3 Years in the S&C Scene working with national, elite, professional, semi professional and youth athletes. Specialising in speed, power and long term athletic development. My goal is to get you to become the best version of your athletic potential and give you every chance to succeed.
Why cant you take your game to the next level? Why cant you be the best at your craft? Give yourself every chance possible to be great! Why not?
Get MAX ACCELERATION VOL 1.
Cassidy Muir
QSL/ NBL1 Basketball player - Brisbane Capitals
Verified Athlete"As a basketball player this program has been super beneficial to me, from solving on ongoing injuries to improving my strength, speed, and acceleration as an athlete"
Hollie Palmer
Professional Football Player
Verified Athlete"I've seen a huge improvement in my strength & speed since starting this program. The sessions are challenging but super effective & I feel a lot more confident on the field"
Olivia May
Australian Beach Sprinter
Verified Athlete"This program has played an integral part in my growth as a beach sprinter. I’ve experienced improvement in sprint speed, acceleration and been able to back up season after season uninjured and healthy."
Kade Reynoldson
NCAA Football player - Duke Blue Devils
Verified Athlete"Training with these programs has improved my power and explosiveness immensely and has also equipped me with the knowledge and physical strength to ensure I was ready for D1 Football."
