Speedworks Training
Football , Gaelic Football, Rugby, Hockey, Soccer, Field SportsWelcome to the Speedworks 12-week training program specifically for team sports. This off-season program is structured to transform your speed and agility on the field.
Split into three impactful phases, we'll refine your acceleration, max velocity and change of direction mechanics, optimize your speed, enhance endurance, and cultivate confidence in your movement within your sport.
Foundation Phase (Weeks 1-4):
We commence with a comprehensive foundation-building phase, focusing on core fundamental skills of acceleration, speed, and COD. This phase forms the bedrock of your journey, incorporating diverse workouts, PSR drills and concepts, and mental conditioning to prepare you for the rigorous weeks ahead.
Intensification Phase (Weeks 5-8):
As you progress, the Intensification Phase sharpens your abilities to the next level. Here, we further challenge and overload the physical demands in each week, addressing strength, speed, endurance, and agility, guided by a robust regimen of workouts and PSR drills.
Peak Performance Phase (Weeks 9-12):
The final phase is dedicated to pushing your limits and unlocking your peak performance potential. Expect challenging workouts, advanced PSR drills, and specialised exercises that culminate in a comprehensive transformation, ensuring you emerge as a well-rounded, elite athlete.
Our program transcends mere training; it's a journey that will redefine your concept of sports preparation. Join us, commit to excellence, and become the athlete you've always aspired to be.
Features6 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Running Drills lvl.1
In all drills hit the ground hard - with ankles prepared (toes up) Drills a. Pogos 2x5m b. High knees 2x15m c. Scissor 2x15m d. Dribble Bleeds 2x30m
B
ACCELERATION PULLEY
2 x 4 @ 5
C
ACCELERATION
1 x 3 @ 10
D
ACCELERATION PULLEY
2 x 2 @ 10
E
ACCELERATION
1 x 3 @ 10
A1
Deep Tier Squat Jumps
3 x 10
A2
Deep Tier Split Squat Jumps
3 x 10
A3
Deep Tier Split Squat Exchanges
3 x 10
A
DL Wall Drill TO ISO
3 x 10
B
SL Wall Drill TO ISO
3 x 10
C
DL Wall Drill
3 x 6
Conditioning
A
Warm Up + Dynamics lvl.1
The aim of the dynamics is to mobilise your body. Start slow and easy and build range and fluidity on movements. If you feel tight and sore spend extra time here completing more reps. Warm Up + Dynamics 10 reps each exercise, each side (e.s.) a. Cradle Mobility b. Crucifix Mobility c. Scorpion Mobility d. Dog to cobra e. Cat camel mobility f. Donkey kicks mobility g. Hip circles mobility h. Standing lateral leg swings I. Standing leg swing c. Glute Bridge + March d. Reverse Nordics e. Side Plank Leg Raise
Conditioning
A
Lumbo-Pelvic Circuit 1
Neutral pelvic positioning should be applied for all exercises. This is where you engage your abs and engage your glutes! Perform 2 sets, 10 reps each leg or 20 reps for double leg No rest between exercises, 1min between sets. a. SL Low Heel Deadbug b. Tall Plank Reach c. Hip Hikes d. Alternate Deadbugs e. Swissball Rollout f. Swissball SL Wall Iso g. Full Deadbug h. Side Plank Clamshell
A
BB Staggered Split Stance Squat
3 x 8
B
GHR BOSCH DL ISO
3 x 15
C
BENT KNEE DL CALF ISO (leg press)
3 x 20
D
Hanging Knee Raise ISO
3 x 20
E
1/2 Kneeling Woodchops
3 x 6
F
Side Plank on Elbows
3 x 20
G
Barbell Bench Press
3 x 8
H
Barbell Row
3 x 8
I
Seated DB Shoulder Press
3 x 8
J
Seated Bicep Curl
3 x 10
K
YTW
3 x 6
Conditioning
A
Warm Up + Dynamics lvl.1
The aim of the dynamics is to mobilise your body. Start slow and easy and build range and fluidity on movements. If you feel tight and sore spend extra time here completing more reps. Warm Up + Dynamics 10 reps each exercise, each side (e.s.) a. Cradle Mobility b. Crucifix Mobility c. Scorpion Mobility d. Dog to cobra e. Cat camel mobility f. Donkey kicks mobility g. Hip circles mobility h. Standing lateral leg swings I. Standing leg swing c. Glute Bridge + March d. Reverse Nordics e. Side Plank Leg Raise
B
Walking drills
1 x 1 @ 15
C
Foot and ankle
1 x 1 @ 10
Conditioning
D
Hurdle Mobility 1.0
6 hurdles set out. Perform 1 rounds of the following. a) SL Step Overs b) Alternate Step Overs c) Over Unders.
Conditioning
E
Hip Stability Circuit
Perform 8 reps of each exercise, on each side. Complete 2 sets with 1-2min rest between sets. 1) Hip Airplane 2) SL G Bridge + Abduction 3) Compass Navigation (1 rotation = 4 reps) 4) 3D Internal Lunge (hold MB) 5) 3D Lunge Rotate (hold MB)
F
Aerobic bike
1 x 1 @ 20:00
A
Resisted High knees (On spot)
2 x 20
B
SCISSOR BLEED (Stick OH)
1 x 4 @ 30
C
SUB-MAX DRIBBLE BLEED
1 x 4 @ 30
D
Speed tempo
1 x 6 @ 40
A
Wall Drive Hip Lock ISO
2 x 15
B
Max V Wall ISO
2 x 15
C
Static A-Switch Hands (Assisted)
2 x 4
D
Assisted Pogos (Hands Assisted)
2 x 10
Conditioning
A
Warm Up + Dynamics lvl.1
The aim of the dynamics is to mobilise your body. Start slow and easy and build range and fluidity on movements. If you feel tight and sore spend extra time here completing more reps. Warm Up + Dynamics 10 reps each exercise, each side (e.s.) a. Cradle Mobility b. Crucifix Mobility c. Scorpion Mobility d. Dog to cobra e. Cat camel mobility f. Donkey kicks mobility g. Hip circles mobility h. Standing lateral leg swings I. Standing leg swing c. Glute Bridge + March d. Reverse Nordics e. Side Plank Leg Raise
A
RDL SW
3 x 6
B
BB medium box step up
3 x 6
C
SL Leg Press ISO
2 x 20
D
Short Lever Copenhagen
2 x 20
E
STRAIGHT LEG CALF ISO (leg press)
2 x 20
Conditioning
A
Multi-directional Drills
All drills be active on the ground; bounce and be fluid. Set out a 2 cones 20m apart. Perform each drill in the following order there and back in-between the cones. (Continuous) - High knees - High skips - Side skips - Backwards runs - Carioca - High knees
B
5m Side Shuffle (x4)
2 x 2
C
Crossover metronome
2 x 2
D
10-0-5
1 x 2
E
Banded 5-0-5
1 x 2
F
10-0-5
1 x 2
G
Aerobic runs (on grass)
3 x 3
A
Hop & Stick (Lateral)
2 x 5
B
Lateral Box A-skip
2 x 5
C
BW Shuffle and T-Step (Step in)
2 x 4
D
MB False Throw Shuffle and T-step Brake (Step In)
2 x 4
A
Banded Lateral ISO
2 x 20
B
Banded Curtsey Iso
2 x 20
Conditioning
A
Warm Up + Dynamics lvl.1
The aim of the dynamics is to mobilise your body. Start slow and easy and build range and fluidity on movements. If you feel tight and sore spend extra time here completing more reps. Warm Up + Dynamics 10 reps each exercise, each side (e.s.) a. Cradle Mobility b. Crucifix Mobility c. Scorpion Mobility d. Dog to cobra e. Cat camel mobility f. Donkey kicks mobility g. Hip circles mobility h. Standing lateral leg swings I. Standing leg swing c. Glute Bridge + March d. Reverse Nordics e. Side Plank Leg Raise
A
Full Shrug
4 x 4
B
KB swings
4 x 8
C
BB Lateral Lunge
3 x 6
Conditioning
D
Glute + Ham Circuit
SL Bridges x 5 Bridge Marches x 5 each side Double Leg Bridge ISO x 10s 2 rounds
E
Shoulder Press
3 x 8
F
Pull Up SW
3 x 8
G
Lat Pulldown
3 x 8
H
Incline DB Bench Press
3 x 10
I
DB Tricep Extension
3 x 10
J
Band Face Pull
3 x 10
A
Long distance run
1 x 3000
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