Romanelli Elite Performance

Coach
Mark Romanelli

3 week speed and strength program. In this program we will develop acceleration, power and strength. 

Features
3 sessions per week
Must use App app to view and log training
Program Training
$45
Get REP- 3 Week Speed and Strength Program
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DEVELOP SPEED
DEVELOP GAME TIME SPEED AND BETTER SPEED MECHANICS
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Develop Strength
Build a strong base for all sports, strength is essential for speed and overall development, and also decreases the risk of injury
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, you going longer, all through an app.
Equipment
Recommended
Dumbbells // Med Ball // Space to complete sprinting mechanics // Box to jump on 
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Sample Week
Week 1 of 3-week program
Sunday
Week 1 Day 1 acceleration short bursts/ Total Body Strength

A

Dynamic Activation

B

High Knees With Forward Travel

6 x 20

C

Butt Kicks

6 x 20

D

2-Step Lateral Shuffle

6 x 0:20

E

Belly Sprint

5 x 20

F

Backward Run

5 x 20

G

Sprint

5 x 20

H1

Goblet Squat

3 x 8

H2

Split Jump

3 x 6

I1

Push-Up

3 x 6

I2

Med Ball Slam

3 x 10

J1

Plank to Push-Up

3 x 8

J2

Russian Twist

3 x 10

Tuesday
Week 1 Day 3 extended accleration/ Total Body Strength

A

Dynamic Activation

1 x 1

B

High Knees With Forward Travel

4 x 40

C

Butt Kicks

4 x 40

D

5-10-5 Sprints

4 x 1

E

A-Skip

4 x 40

F1

Mountain Climber

4 x 10

F2

Sprint

4 x 40

G

Sprint

4 x 40

H1

Isometric Lunge Hold

3 x 0:30

H2

Squat Jump

3 x 10

I1

Diamond Push-Up

3 x 6

I2

Half-Kneeling Med Ball Chop

J

Bent Over DB Row

3 x 8

K

Iso Hold DB Curl

3 x 6

L1

Shoulder Taps

3 x 10

L2

V-Ups

3 x 10

Thursday
Week 1 Day 5 plyometrics/ total body strength

A

Dynamic Activation

B

A-Skip

3 x 20

C

B-Skip

3 x 20

D

Plyo Lunge

3 x 12

E

Pogo Jump

8 x 0:10

F

5-10-5 Sprints

3 x 1

G

Max Effort Broad Jump

4 x 4

H

DB Split Clean

3 x 3

I

Staggered Plyo Push-Up

3 x 5

J

Single Leg RDL

3 x 8

K

Plank

3 x 1:00

Coach
More from Romanelli Elite Performance
coach-avatar Mark Romanelli

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verified-athlete-avatar Sean Murphy

Sean Strength Work

Verified Athlete

""Coach develops athletes to be the best version of themselves""

REP- 3 Week Speed and Strength Program
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