Speed Training Co.
1 sessions per week
Must use App app to view and log training
Program Training
A1
STC Foam Roll Quad
2 x 0:30
A2
STC Foam Roll Hip Flexor
2 x 0:30
B1
STC 90/90 Stretch
2 x 30
B2
STC Plank
1 x 0:30
C1
STC Straight Leg Snaps
2 x 20
C2
STC Rest
1 x 0:45
D
STC A-March
2 x 5
E
STC A-Skip
2 x 5
F
STC A-Run
2 x 5
G
STC Sprint
1 x 4 @ 5
H
STC Push-up Start
4 x 10
I1
STC Squat Jump w/pause
2 x 8
I2
STC Eccentric Standing Lunge
4 x 10
I3
STC Inverted Row
2 x 10
A1
STC Foam Roll Hamstrings
2 x 0:30
A2
STC Foam Roll Calves
2 x 0:30
B1
STC Supine Traffic Lights
1 x 8
B2
STC Birddog Hold
2 x 30
C1
STC Double Leg Line Jumps
1 x 20
C2
STC Lateral Double Leg Line Jumps
1 x 20
D1
STC Shuffle
2 x 20
D2
STC Carioca
2 x 20
D3
STC High Knee Carioca
2 x 20
E1
STC 5-10-5 Drill
E2
STC Rest
1 x 1:00
F1
STC Forward Cone Jumps
2 x 10
F2
STC Lateral Cone Jumps
2 x 10
G1
DB Eccentric 1/4 Jumps
2 x 8 @ 3
G2
Tall Kneeling Single Arm Eccentric Overhead Press
2 x 8 @ 4, 5
G3
Eccentric Leg Raises
2 x 10
A1
STC Foam Roll Adductor
2 x 0:30
A2
STC Foam Roll IT Band
2 x 0:30
B1
STC Ankle Breaks
1 x 8
B2
STC Glute Bridge Hold
1 x 30
C
STC 1/4 Jump
1 x 10
D1
STC Skip for Height
2 x 20
D2
STC Skip for Distance
2 x 20
D3
STC Prime Times
2 x 20
D4
STC Sprint
1 x 4 @ 20
E1
STC 20-Yard Fly
1 x 5
E2
STC Rest
1 x 2:00
F1
STC Eccentric DB/KB Deadlift
2 x 8 @ 5
F2
STC Loaded Carry
2 x 50 @ 50 %
F3
STC Negative Chinup
2 x 8
A1
STC Foam Roll Lats
2 x 0:30
A2
STC Foam Roll Glutes
2 x 0:30
B1
STC Spiderman Hold
2 x 30
B2
STC Scap Pushups
1 x 20
C1
STC Icky Shuffle
1 x 4
C2
STC Cross Out Out
1 x 4
D1
STC Lateral Lunge
2 x 10
D2
STC Frankenstein Walks
2 x 10
D3
STC A-Run
2 x 10
E1
STC Transition Drill
4 x 1
E2
STC Rest
4 x 1:30
F1
STC Alternating Single Leg Cone Hop
2 x 10
F2
STC Standing Bound
2 x 10
G1
STC Bodyweight Squat
2 x 8
G2
STC Negative Pushup
2 x 8
G3
STC Wood Chops
2 x 8 @ 3
G4
STC Split Squat Hold
2 x 0:30
G5
STC Bear Crawl Hold
2 x 30
