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Strength Training Program: Name: Phase: Strength Speed

This strength training program outlines a multi-phase plan with exercises like push press, velocity squats, and Russian twists. It includes details like sets, reps, rest times and progressions across multiple sessions and dates to increase strength, speed, and power over time.

Uploaded by

Amogh Pandit
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as XLS, PDF, TXT or read online on Scribd
268 views5 pages

Strength Training Program: Name: Phase: Strength Speed

This strength training program outlines a multi-phase plan with exercises like push press, velocity squats, and Russian twists. It includes details like sets, reps, rest times and progressions across multiple sessions and dates to increase strength, speed, and power over time.

Uploaded by

Amogh Pandit
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLS, PDF, TXT or read online on Scribd
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STRENGTH TRAINING PROGRAM

NAME: PHASE: STRENGTH SPEED


REST DATE: DATE: DATE: DATE:
EXERCISES TEMPO
(SEC) SESSION DATA SESSION DATA SESSION DATA SESSION DATA
Reps 3 3 3 3 Tot Reps 3 3 3 3 Tot Reps 3 3 3 3 3 Tot Reps 3 3 3 Tot

Com Com Com Com


PUSH PRESS 60
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps 3 3 3 3 Tot Reps 3 3 3 3 Tot Reps 3 3 3 3 Tot Reps 3 3 3 Tot

Com Com Com Com


VELOCITY SQUATS 60
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps 3 3 3 3 Tot Reps 3 3 3 3 Tot Reps 3 3 3 3 3 Tot Reps 3 3 3 Tot

VELOCITY SHOULDER Com Com Com Com


60
PRESS Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps 10 10 10 Tot Reps 10 10 10 Tot Reps 10 10 10 Tot Reps 10 10 10 Tot

Com Com Com Com


REV HYPERS 60
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps 10 10 10 Tot Reps 10 10 10 Tot Reps 10 10 10 Tot Reps 10 10 10 Tot

Com Com Com Com


RUSSIAN TWIST 60
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Total Daily Volume Session 1 0 Session 1 0 Session 1 0 Session 1 0


STRENGTH TRAINING PROGRAM
NAME: PHASE: STRENGTH SPEED
REST DATE: DATE: DATE: DATE:
EXERCISES TEMPO
(SEC) SESSION DATA SESSION DATA SESSION DATA SESSION DATA
Reps 3 3 3 3 Tot Reps 3 3 3 3 Tot Reps 3 3 3 3 3 Tot Reps 3 3 3 Tot

Com Com Com Com


PUSH JERK
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps 3 3 3 3 Tot Reps 3 3 3 3 Tot Reps 3 3 3 3 3 Tot Reps 3 3 3 Tot

VELOCITY FLAT BENCH Com Com Com Com


PRESS Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps 3 3 3 3 Tot Reps 3 3 3 3 Tot Reps 3 3 3 3 3 Tot Reps 3 3 3 Tot

Com Com Com Com


VELOCITY DEADLIFTS
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps 3 3 3 3 Tot Reps 3 3 3 3 Tot Reps 3 3 3 3 3 Tot Reps 3 3 3 Tot

Com Com Com Com


VELOCITY BB ROWS
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps 8 8 8 Tot Reps 8 8 8 Tot Reps 8 8 8 Tot Reps 8 8 8 Tot

Com Com Com Com


BACK EXTENSION
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Total Daily Volume Session 1 0 Session 1 0 Session 1 0 Session 1 0


STRENGTH TRAINING PROGRAM
NAME: PHASE: STRENGTH SPEED
REST DATE: DATE: DATE: DATE:
EXERCISES TEMPO
(SEC) SESSION DATA SESSION DATA SESSION DATA SESSION DATA
Reps 3 3 3 3 Tot Reps 3 3 3 3 Tot Reps 3 3 3 3 3 Tot Reps 3 3 3 Tot

Com Com Com Com


BENCH THROWS
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps 3 3 3 3 Tot Reps 3 3 3 3 Tot Reps 3 3 3 3 3 Tot Reps 3 3 3 Tot

Com Com Com Com


DB SNATCHES
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps 3 3 3 3 Tot Reps 3 3 3 3 Tot Reps 3 3 3 3 3 Tot Reps 3 3 3 Tot

Com Com Com Com


HANG SNATCH PULL
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps 8 8 8 Tot Reps 8 8 8 Tot Reps 8 8 8 Tot Reps 8 8 8 Tot

Com Com Com Com


BULGARIAN SPLIT SQUAT
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps 10 10 10 Tot Reps 10 10 10 Tot Reps 10 10 10 Tot Reps 10 10 Tot

Com Com Com Com


SIT UPS
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps 5 5 5 Tot Reps 5 5 5 Tot Reps 5 5 5 5 Tot Reps 5 5 Tot

Com Com Com Com


NORDIC
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Total Daily Volume Session 1 0 Session 1 0 Session 1 0 Session 1 0


week 1 week 2 week 3 week 4

40 MTRS X 6 X 2 40 MTRS X 6 X 2 40 MTRS X 6 X 3 40 MTRS X 6 X 1 SET


SETS 1 : 10 WORK TO SETS 1 : 10 WORK TO SETS 1 : 10 WORK TO 1 : 10 WORK TO REST
REST RATIO REST RATIO REST RATIO RATIO

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