OFF SEASON 8 WEEK PROGRAM (Speed & Gym)
Kyle Wyatt
Rugby, Football , Gaelic Football, Strength & Conditioning, Speed, Multi-sportThis is an intense 8-week program designed to make you bigger, faster, & Stronger.
Every session targets the key elements of performance turning you into a bigger, faster & stronger athlete. With 6 sessions per week this program is designed to get you massive gains in the off season.
It is not a generic off season plan. It is built specifically for field sport athletes who need to increase the maximum speed they can hit, dominate in contact, and increase their overall physical performance.
The result? You’ll become Bigger, Faster and Stronger.
Program Structure:
Day 1- Acceleration & Change of Direction
Day 2- Lower Body Max Strength
Day 3- Upper Body Hypertrophy Focus
Day 4 - Max Speed
Day 5- Lower Body Strength & Power
Day 6- Upper Body Strength
Day 7- Rest/Recover
All for just a one time buy- no subscription - lifetime access
A
Skip/ Laterals Warm Up
For Completion
Mobility
B
Mobility Block- Acceleration
10 Reps each side: Leg Swings Sprinter stretch Roll & Reach Scorpions 10m of each: Sweeps Lateral Lunge Lunge + Twist Figure 4 Stretch + Any additional extra mobility you need
Plyometrics
C
Plyometric Block- Acceleration
10m Each: Toe walk Heel Walk Pogo Leap- Light Height Pogo Leap - Medium Height Extensive Series (Foward, Back, Left, Right) SL Line Hop (Foward & Backward) Broad Jump
Speed Technique - Acceleration
D
Technical Block- Acceleration
Complete 10m of each drill: A Switch A Skip Lateral Push to Base Hip Flip Wall Switch x10 reps Load & Lift x5 each side Lateral Load & Lift
E
1/2 Kneeling 3 Step
2 x 5
F
Resisted Acceleration
6 x 10
G
2 Point Start
8 x 15
H
Lateral Staircase Bound
3 x 10
Warm Up
A
Mobility: Frog Squat x10 Pigeon Pulse x10 each side Lateral Lunge x10 Movement: Deep MB undulating squat jump 2x10 Plate Lateral Skater Hop 2x5ea Plate SL Hinge to Hip Lock 2x3ea
B1
Hang Clean Shrug
3 x 3
B2
Seated Box Jump
3 x 3
C
Barbell Back Squat
3, 5, 5, 5 @ 85, 75, 75, 75 %
D1
Hand Supported SL RDL
2 x 8
D2
Hanging Knee Raise
2 x 10
E1
Leg Extension
2 x 10
E2
Razor Curl
2 x 4
E3
Calf ISO Hold
2 x 30
Warm Up
A
Mobility/ Activation: Band Pull Apart 2x20 Band Dislocate 2x5 Kneeling Thoracic Rotation x10 Movement: MB Rotational Throw 2x3ea Push Up Drop Catch 2x6
B
Dumbbell Bench Press
3 x 10
C1
Lat Pulldown
2 x 10
C2
DB Incline Press
2 x 10
D
Chest Supported DB Row
2 x 10
E
DB Chest Fly
2 x 10
F1
EZ Bar Curl
2 x 12
F2
Cable Tricep Pushdown
2 x 12
F3
DB Lateral Raise
2 x 12
A
Skip/ Laterals Warm Up
Mobility
B
Mobility Block- Max V
Wall Leaning Hip Lock x10 each side Couch Stretch x 30s Frog Squat x10 90/90s x10 10m Worth of: - Knee Hug to Toe touch - Lateral Lunge - Lunge + Reach - Leg Swing Skip
Plyometrics
C
Plyometric Block- Max V
Pogo Leap- Light Height x10m Pogo Leap - Medium Height x10m Light Bound x10m Medium Bound x10m Pogo To Tuck Jump 2x10m Bound - with run in 2x20m
Speed Technique- Max Velocity
D
Technical Block- Max V
10m of each: A Switch A Skip Scissors Short (Short length- speed focus) Scissors Long (Longer steps- distance focused) Ankle Dribble (Small tight circles over ankle - Dribble Video) Calf Dribble (Small tight circles over calf- Dribble Video)
E
Dribble Holds
3 x 40
F
Fly 10
6 x 30
G
Single Leg Hop- Skip
2 x 20
Warm Up
A
Sprinter Stretch x10ea Scorpions x10 ea (Front/ back) Curtsy to Lateral x5ea MB alternating split stance bounce 2x10 MB SL Rhythm Hop 2x8ea Split stance altitude landing x3 ea
B1
Hang Power Clean
3 x 3
B2
Hurdle to Box Jump
3 x 3
C
Barbell Bulgarian Split Squat
3 x 5
D1
Barbell RDL
2 x 8
D2
Banded Deadbug
2 x 16
E
Pendulum Squat
2 x 10
F
GHD Hamstring iso hold
2 x 30
G
Calf Raise - 2 up 1 down
2 x 10
Upper Body Warm Up
A
Mobility/ Activation: Deficit Push Up 2x10 Band Row 2x15 Movement: Slam Ball 2x4 Alternating Plyo Push Up 2x10
B
Barbell Bench Press
3, 5, 5, 5 @ 85, 75, 75, 75 %
C
Chin Up
2 x 5
D1
Dip
2 x 10
D2
Single Arm Dumbbell Row
2 x 10
E1
Dumbbell Seated Shoulder Press
2 x 12
E2
Dumbbell Side Bend
2 x 10
F1
DB Curl
2 x 12
F2
Cable Lateral Raise
2 x 12
F3
DB French Press
2 x 12
Kyle Wyatt
Former athlete now coach. Helping you to improve your speed and transfer it to your sport.
