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Month 4 - Week 13 - Strength - Speed

This document outlines a 4-day strength and conditioning program focused on strength, speed, power, and stability. Each day includes corrective stretches, a dynamic warm up, and exercises targeting different areas. Day 1 focuses on change of direction drills and lower body exercises. Day 2 includes prehab, acceleration drills, and upper body strength. Day 3 has plyometrics, lower body strength, and core stability. Day 4 emphasizes power and upper body strength. The program utilizes bodyweight exercises, dumbbells, bands, medicine balls, sleds, and more for a full-body routine.

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Δ Λαζαριδης
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527 views4 pages

Month 4 - Week 13 - Strength - Speed

This document outlines a 4-day strength and conditioning program focused on strength, speed, power, and stability. Each day includes corrective stretches, a dynamic warm up, and exercises targeting different areas. Day 1 focuses on change of direction drills and lower body exercises. Day 2 includes prehab, acceleration drills, and upper body strength. Day 3 has plyometrics, lower body strength, and core stability. Day 4 emphasizes power and upper body strength. The program utilizes bodyweight exercises, dumbbells, bands, medicine balls, sleds, and more for a full-body routine.

Uploaded by

Δ Λαζαριδης
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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Month 4 - Week 13 - Strength - Speed

Day 1 - Change of Direction | Lower Body


Corrective Stretches (Lower)

Dynamic Warm Up

Change of Direction
1. Low Hurdle to Sprint - 4 x 1 each direction (high knee over hurdle to sprint)

2. Short Shuttle - 4 x 1 (only touch right hand)

3. Short Shuttle - 4 x 1 (only touch left hand)

Strength
1. Back Squat - 5 x 4 (1|3|X)

2.A. Elevated DB Reverse Lunge - 3 x 4 each leg

2.B. Lateral Lunge - 3 x 4 each leg

3.A. Band KB Swing - 3 x 10

3.B. Bulgarian Split Jumps - 3 x 4 each leg

Stability
1. Band Windmill - 3 x 10 each direction
Month 4 - Week 13 - Strength - Speed
Day 2 - PreHab | Acceleration | Upper Body
Corrective Stretches (Upper)

Dynamic Warm Up

Acceleration
1. Arm Pump Drill - 3 x 10 seconds

2.A. Heavy Sled March - 6 x 10 yards

2.B. 10 yard Start - 6 x 1 (lead off stance)

3. Partner Release Starts - 6 x 10 yards

Strength
1. Close Grip Bench Press - 5 x 4 (1|3|X)

2. Neutral Grip Pullups - 30 reps (least amount of sets)

3.A. Rear Delt Raise - 3 x 10

3.B. Single Arm Low Cable with Rotation - 3 x 10 each

4.A. Single Arm Tricep Band Pistons - 3 x 10 each

4.B. Alternating DB Curls - 3 x 10 each

Stability
1. Sprinter Sit Ups - 4 x 20
Month 4 - Week 13 - Strength - Speed
Day 3 - Stability | Plyometrics | Lower Body
Corrective Stretches (Lower)

Dynamic Warm Up

Plyometrics
1. SL Reactive Lateral Broad Jump - 3 x 10 yards

2. SL Broad to Box Jump - 8 x 1

3. MB Box Jump - 8 x 1

Strength
1. A. Back Squat (Wide Stance) - 5 x 4

1.B. MB Skater Jumps - 5 x 10

2.A. Heavy Sled Push - 3 x 20 yards

2.B. Band Goodmornings - 3 x 12

Stability
1. Seated Deadbug - 3 x 10 each
Month 4 - Week 13 - Strength - Speed
Day 4 - Power | Upper Body
Corrective Stretches (Upper)

Dynamic Warm Up

Power
1. MB Backwards Toss - 8 x 1

2. Dynamic Soccer Toss - 8 x 1

3. Dynamic MB Side Chest Pass - 4 x 1 each side

4. Reactive MB Side Toss - 4 x 1 each side

5. Rebound Partner Chest Pass - 3 x 10

Strength
1.A. DB Bench Press - 4 x 8

1.B. Rope Inverted Row - 4 x 12

2.A. Split Stance Landmine Press - 3 x 6 each arm

2.B. Band Facepull - 3 x 12

3.A. Standing Russian BB Twist - 3 x 10

3.B. Cable Rope Hammer Curl - 3 x 10

3.C. Cable Tricep Extension - 3 x 10

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