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.
FeaturesConditioning
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
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
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
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
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.
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