Universal Sports Strength & Conditioning
Youth Sports, Women's Training, Volleyball, Strength & Conditioning, Softball, Speed, Soccer, Rugby, Roller Derby, Personal Training, Other, Multi-sport, Miscellaneous, Lacrosse, Handball, General Fitness, Gaelic Football, Functional Training, Field Sports, Custom Programming, Basketball, BaseballThis program is designed to emphasize Speed Development in the weight room and on the field.
The training and lifting sessions are intended focus on speed with focused exercises, meaning the weight should be around 30-40% to move quickly.
Modifications can/should be utilized if injuries or ailments prevent you from executing certain lifts with correct and safe technique.
1 sessions per week
Must use App app to view and log training
Program Training
A1
3-way Ankle Mobility
1 x 10
A2
Leg Swings
1 x 10
A3
Shoulder Mobility - Wall Drills
1 x 10
A4
Piriformis Stretch
1 x 5
A5
Hip Stretch/Figure 4
A6
Knee Hug
A7
90-90 Stretch
A8
Hand walk
B1
Fire Hydrant
1 x 10
B2
YTW
1 x 10
B3
Shoulder Taps
1 x 10
B4
Half-Kneeling Anti-Rotation Hold
1 x 00:30
B5
Glute Bridge
1 x 10
B6
Hands-Free Side Plank
1 x 10
C1
Plate Overhead - Triples
4 x 3
C2
Landmine Split Jerk
4 x 4
D1
Bosch Speed Step-up
4 x 3
D2
Chest-Supported DB Row
4 x 6
E1
Concentric (Top Half) Squat
4 x 4
E2
Prone 1-arm Med Ball Throw
4 x 4
A
Run-Specific Warm-Up
1 x 10:00
B
Flying Sprints
4 x 4 @ 40
A1
3-way Ankle Mobility
1 x 10
A2
Leg Swings
1 x 10
A3
Shoulder Mobility - Wall Drills
1 x 10
A4
Piriformis Stretch
1 x 5
A5
Hip Stretch/Figure 4
1 x 5
A6
Knee Hug
1 x 5
A7
90-90 Stretch
1 x 5
A8
Hand walk
1 x 5
B1
Fire Hydrant
1 x 10
B2
YTW
1 x 10
B3
Shoulder Taps
1 x 10
B4
Half-Kneeling Anti-Rotation Hold
1 x 00:30
B5
Glute Bridge
1 x 10
B6
Hands-Free Side Plank
1 x 10
C1
Front Squat
5 x 4
C2
Pull-Up
5 x 6
D1
Barbell RDL
5 x 3
D2
45 Degree Incline DB Row
5 x 5
E1
DB Lateral Lunge
5 x 4
E2
DB Pullover
4 x 8
F
Rowing
2 x 3 @ 250
A
Run-Specific Warm-Up
B
Accelerations
3 x 4 @ 20
A1
3-way Ankle Mobility
1 x 10
A2
Leg Swings
1 x 10
A3
Shoulder Mobility - Wall Drills
1 x 10
A4
Piriformis Stretch
1 x 5
A5
Hip Stretch/Figure 4
1 x 5
A6
Knee Hug
1 x 5
A7
90-90 Stretch
1 x 5
A8
Hand walk
1 x 5
B1
Fire Hydrant
1 x 10
B2
YTW
1 x 10
B3
Shoulder Taps
1 x 10
B4
Half-Kneeling Anti-Rotation Hold
1 x 00:30
B5
Glute Bridge
1 x 10
B6
Hands-Free Side Plank
1 x 10
C1
Bosch Accel Step-up
4 x 4
C2
MB Side Throw
4 x 4
D1
Mid Thigh Pull
4 x 4
D2
Med Ball Chest Pass
5 x 4
E1
Split Jump
4 x 4
E2
1-Arm Landmine Throws
4 x 4
A1
3-way Ankle Mobility
1 x 10
A2
Leg Swings
1 x 10
A3
Shoulder Mobility - Wall Drills
1 x 10
A4
Piriformis Stretch
1 x 5
A5
Hip Stretch/Figure 4
1 x 5
A6
Knee Hug
1 x 5
A7
90-90 Stretch
1 x 5
A8
Hand walk
1 x 5
B1
Fire Hydrant
1 x 10
B2
YTW
1 x 10
B3
Shoulder Taps
1 x 10
B4
Half-Kneeling Anti-Rotation Hold
1 x 00:30
B5
Glute Bridge
1 x 10
B6
Hands-Free Side Plank
1 x 10
C1
Single Leg Squat
4 x 5
C2
Shoulder Press
5 x 4
D1
Barbell Hip Thrust
4 x 6
D2
1-Arm DB Row
4 x 6
E1
Barbell Split Squat
4 x 5
E2
Banded Tricep Pushdown
5 x 15
F
Tabatas
1 x 18 @ 12:00
A
My Dynamic Warmup
B
Run
1 x 10 @ 25
C
Run
1 x 5
D
Run
1 x 5 @ 25
