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Week 1: Day 1 - Acceleration, Back, and Biceps Dynamic Warm Up Acceleration

This 4-day workout program focuses on acceleration, agility, power, and top speed for week 1. Each day includes a dynamic warm up followed by exercises targeting specific muscle groups and areas of athletic performance. Day 1 works the back, biceps and acceleration. Day 2 focuses on agility, chest and triceps. Day 3 builds power and works the legs. Day 4 enhances top speed and targets the shoulders. Each workout closes with core exercises.

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Adrian Macovei
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2K views4 pages

Week 1: Day 1 - Acceleration, Back, and Biceps Dynamic Warm Up Acceleration

This 4-day workout program focuses on acceleration, agility, power, and top speed for week 1. Each day includes a dynamic warm up followed by exercises targeting specific muscle groups and areas of athletic performance. Day 1 works the back, biceps and acceleration. Day 2 focuses on agility, chest and triceps. Day 3 builds power and works the legs. Day 4 enhances top speed and targets the shoulders. Each workout closes with core exercises.

Uploaded by

Adrian Macovei
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Week 1

Day 1 - Acceleration, Back, and Biceps


Dynamic Warm Up
Acceleration
1. 10 yard Starts - 8 x 1

Strength
1. Deadlift - 5 x 4

2. Deadlift from Blocks - 2 x 4

Build
1. Close Grip Pulldowns - 3 x 20

2. Pull Ups - 3 x Max Reps

3. Cable Row - 3 x 20

4. DB Pullovers - 3 x 20

5. EZ Curl - 3 x 20 each (Wide, Close, Reverse Grip)

6. DB Hammer Curl - 3 x 20

Core
1.A. Sprinter Sit Ups - 2 x 20

1.B. Hip Lifts - 2 x 20 ea. side


Week 1
Day 2 - Agility, Chest, and Triceps
Dynamic Warm Up
Agility
1. Pro Shuttle - 5 x 1 each direction

Strength
1. Bench Press - 5 x 4

2. Board Press - 2 x 4

Build
1. Incline DB Press - 3 x 20

2. DB Bench Press - 3 x 20

3. Dips - 2 x Max Reps

4. Skull Crushers - 3 x 20

5. Overhead Cable Extension - 3 x 20

Core
1. Hanging Leg Raise - 3 x 20
Week 1
Day 3 - Power and Legs
Dynamic Warm Up
Power
1. Approach Box Jumps - 10 x 1

Strength
1. Front Squat - 5 x 4

2. Box Front Squat - 2 x 4

Build
1. Hamstring Curls - 3 x 20

2. Leg Extension - 3 x 20

3. Leg Press - 3 x 20

4. Leg Press Calf Raise - 5 x 20

Core
1.A. Med Ball Sit Ups - 2 x 20

1.B. Med Ball Twists - 2 x 10 ea. side


Week 1
Day 4 - Top Speed and Shoulders
Dynamic Warm Up
Top Speed
1. Top Speed Circuit - 1 x 1

Strength
1. Overhead Press - 5 x 4

2. Floor Overhead Press - 2 x 4

Build
1. Lateral Raise - 3 x 20

2. Rear Delt Raise - 3 x 20

3.A. BB Upright Row - 3 x 20

3.B. DB Overhead Press - 3 x 20

4. Seated DB Shrugs - 3 x 20

Core
1. Decline Sit Ups - 3 x 20

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