Train Like A Champion – Speed

Train Like a champion-Speed

• Training Goal: Prioritizing posture and minimizing imbalances to improve body mechanics and decrease risk of injury
• Level: Advanced
• Days per week: 4
• Training Time: 60 minutes

*Always start with a Dynamic Warmup prior to any and all workouts

MONDAY AND THURSDAY (GLUTE / PUSH DAY)

Core / Stability	Sets	Reps
Half Kneeling downward chops	2	10
Half Kneeling horizontal chops	2	10
Pelvic tilts with leg extension	2	10
Bridge with leg extension	2	10

*Make sure to start with a Dynamic Warm Up. Make sure the blood is flowing and the muscles are loose. Injury prevention is our number one goal

Combo / Complex	Sets	Reps
1A. Box Jumps	2	10
1B. Lateral bounds	2	10
1C. Sit up and throws	2	10

*These are supersets. Once you finish 10 reps of box jumps, immediately move to lateral bounds and so on. Take a 60 second rest after all 3 movements are complete. Repeat once more.

Resistance Strength Training	Sets	Reps
1A. Weighted hip thrust	3	10
1B. Single arm dumbbell press	3	10
2A. RDL	3	10
2B. Kneeling shoulder press	3	10
3A. Glute ham raise	3	10
3B. alternating incline dumbbell press	3	10
4A. single leg bridge	3	10
4B. TRX push ups	3	10

*These are super sets. Complete 1A and 1B – 3 sets of 10 before moving on to 2A and 2B and so on

Restore / Stretch	Sets	Reps
Butterfly stretch	1	30 seconds
Piriformis stretch	1	30 seconds
Hip flexor stretch	1	30 seconds
Hamstring stretch	1	30 seconds
Chest stretch on roller	1	30 seconds

*This is your cool-down period. Take your time, go deep into the stretch.

TUESDAY AND FRIDAY (QUAD / PULL DAY)

Core / Stability	Sets	Reps
Bird dogs	2	10
Ball waves	2	10
Bridge on ball	1	30 seconds
Plank on ball	1	30 seconds

*Make sure to start with a Dynamic Warm Up. Make sure the blood is flowing and the muscles are loose. Injury prevention is our number one goal

Combo / Complex	Sets	Reps
1A. Med ball slams	2	10
1B. Kettlebell swing	2	10
1C. Rip Trainer	2	10

*These are supersets. Once you finish 10 reps of med ball slams, immediately move to kettlebell swings and so on. Take a 60 second rest after all 3 movements are complete. Repeat once more.

Resistance Strength Training	Sets	Reps
1A. Hex bar squats	3	10
1B. Pull ups	3	10
2A. Walking lunges	3	10
2B. Single arm lat pullovers	3	10
3A. Lateral lunges	3	10
3B. Single arm bent over row	3	10
4A. TRX split squats	3	10
4B. TRX Low rows	3	10

*These are super sets. Complete 1A and 1B – 3 sets of 10 before moving on to 2A and 2B and so on

Restore / Stretch	Sets	Reps
Butterfly stretch	1	30 seconds
Piriformis stretch	1	30 seconds
Hip flexor stretch	1	30 seconds
Hamstring stretch	1	30 seconds
Chest stretch on roller	1	30 seconds

*This is your cool-down period. Take your time, go deep into the stretch.

WEDNESDAY AND SATURDAYS (10- 50 METER SPRINTS)

*Do dynamic warmup before running at any type of speed. Do not hurt yourself!

SUNDAY – OFF