HS Performance - Strength & Conditioning

Field Sports, Speed, Strength & Conditioning, Track & Field, Rugby, Football , Lacrosse, Law Enforcement, Multi-sport, Power Sports , Handball, Basketball, Gaelic Football, Baseball , Functional Training, Racket Sports
Coach
Harry Short

If you're a field sports, track or functional fitness athlete who wants to take their explosive speed to the next level, then this programme is for you!

Be able to go from 0 to 100 in a split second and then go again. Leave the competition in your dust and cruise past your opponents with blistering speed. 

Features
6 sessions per week
Must use App app to view and log training
Program Training
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Sample Week
Week 1 of 12-week program
Sunday
Maximal Strength

Conditioning

A

Running RAMP Warm-up 1

Bike x 2-5 mins Followed 1 round of 1) World greatest stretch x 10 2) Long GHB March x 10 3) Sprinter lunge x 10

B1

Bird dog - Knees off floor

3 x 10

B2

Weighted dead bug

3 x 10

C1

Pause vertical jump

3 x 5

C2

Power Step-Up

3 x 5

D1

Isometric Mid-Thigh Pull

3 x 1 @ 5

D2

Pause Hang Power clean

3 x 5

E1

Overcoming isometric Split squat

3 x 1 @ 5

E2

Jump Lunge

3 x 5

F1

Isometric pin floor press

3 x 1 @ 5

F2

Plyo push up

3 x 5

G1

Neutral Grip Chin up Isometric Hold

3 x 1 @ 5

G2

Neutral Grip Chin up

3 x 5

Conditioning

H

Wave Assault bike EMOM

EMOM for 12 minutes 1) 20 seconds 2) 30 seconds 3) 40 seconds 4) 30 seconds repeat sequence 2 more rounds Log total calories

Monday
Strength Speed

High velocity - warm up 2

A

2 - 5 minutes on bike followed by 1) Leg swings x 10/10 2) Down dog - up dog x 10 3) Kang squats x 10

B1

Box Squat

3 x 5

B2

Band assisted squat jump

3 x 10

C1

Barbell RDL

3 x 5

C2

KB swings

3 x 10

D1

DB Bench Press

3 x 5

D2

Single arm DB Row

3 x 5

E

Sled Sprints

5 x 10

Tuesday
Power/RFD

Conditioning

A

High velocity warm up 3

2 - 5 minutes on bike, followed by Single leg glute bridge Leg raise x 10/10 Adductor thread needle x 10/10 Kang squat x 10

B1

Paloff Press

3 x 10

B2

Hanging Knee Raise

3 x 10

C1

Falling Starts

3 x 2 @ 10

C2

Drop broad jump

3 x 2

D1

Staggered stance trap bar deadlift

3 x 5

D2

Alternating staggered stance jump

3 x 10

E1

Barbell reverse lunge

3 x 10

E2

Push Press

3 x 5

E3

Rack pull up

3 x 5

F

Rowing

5 x 2:00

Wednesday
Speed strength

Conditioning

A

High velocity warm up 4

2 - 5 minutes on bike, followed by Glute bridge walkouts x 10 Hip flexor - hamstring rock x 10/10 Rotational split jumps x 10

B1

Landmine split jerk

3 x 5

B2

Landmine goblet reverse lunge knee drive

3 x 10

C1

GHD Hip Extension

3 x 10

C2

Off-set Plyo Push-Up

3 x 5

C3

Med ball jump slam

3 x 10

C4

Glute bridge switch explosive

3 x 10

D

Treadmill Work

5 x 15

Thursday
Max speed

Conditioning

A

High velocity warm up 5

2 - 5 minutes bike, followed by Sstability ball plank knee tuck x 10 Wolrd greatest stretch x 10 Single leg lateral plate hops x 10/10

B1

Side Plank Crunch

3 x 10

B2

Med ball leg raise

3 x 10

C1

Single arm KB split snatch

3 x 5

C2

Bulgarian Split Squat

3 x 5

C3

Bulgarian split squat jump

3 x 10

D1

Single arm incline DB bench press

3 x 10

D2

Half kneeling single arm cable pull down

3 x 5

Conditioning

E

Ski/Burpee EMOM

EMOM for 10 minutes 1) Ski x 30 seconds max cals 2) Burpee x 30 seconds max reps Aim to keep calories and reps consistent throughout rounds.

Friday
Zone 2 - Aanaerobic capacity

Hill Sprint E2MOM

A

Using an hill with an incline of roughly 10 degrees complete Sprint x 10m x 2 Sprint x 20m x 2 Sprint x 30m x 2 Recovery walk to start line after each sprint Complete 3 rounds, rest 4 minutes between round

Endeavour Athlete - High velocity