4  Week Training Manual

WELCOME TO OUR WORLD OF SPEED!

Faster, Quicker, More Agile, Higher, More Explosive, and Stronger

81 pages to glory!!!

Excerpt: Sample Workout

Discipline- Week One: Day Three: Hard Day/Assessment Program learning

Type

Exercises

Timeframe

Warmup

Dynamic

DW1,DW2,DW3,DW4,DW5

DW6,DW7,DW8,DW9,DW10

DW11,DW13,DW14,DW15

DW16, DW18,DW19,DW20

DW21,DW22,DW23

15 minutes

Assessment/Testing

Sprinting Form, Quickness Drills

SS2, DM1,DM2,DM3,

10 minutes

Plyometrics, Quickness, Agilities

20 yard shuttle drill and learning

4 cone drill and learning

3 cone drill and learning

PASR1, 4CD1,3CD1

10 minutes

Sprinting/Sprint Conditioning

Short sprints

SS5

10 minutes

Sport Specific

Lacrosse-Cutting Drills, First Step

Football- Cutting Drills, First Step

Soccer/Field Hockey- Cutting Drills, First Step

Basketball- Cutting Drills, First Step

Baseball/Softball-First Step

Volleyball-First Step

Choose Drills from Charts-Coaches Discretion

10 minutes if time permits

Warm-Down

Stretching

WD1,WD2,WD3,WD4,WD5,WD6,WD7,WD8

5-10 minutes