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Supllementary Speed Workouts

The document outlines supplementary speed workout plans from Spellman Performance over 6 weeks. For top speed workouts, it prescribes flying sprints and float sprints with build-ins and rest between reps. For hill workouts, it details sets of hill sprints with rest between sets and decreasing total time over the weeks. The warm up section lists dynamic drills like jogging, skipping, and lunges to prepare the body for high intensity speed work.

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yohan miron
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158 views3 pages

Supllementary Speed Workouts

The document outlines supplementary speed workout plans from Spellman Performance over 6 weeks. For top speed workouts, it prescribes flying sprints and float sprints with build-ins and rest between reps. For hill workouts, it details sets of hill sprints with rest between sets and decreasing total time over the weeks. The warm up section lists dynamic drills like jogging, skipping, and lunges to prepare the body for high intensity speed work.

Uploaded by

yohan miron
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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SUPPLEMENTARY SPEED WORKOUTS

SPELLMAN
PERFORMANCE
TOP SPEED
WEEK 1 WEEK 4
PREP Full Dynamic Warm Up PREP Full Dynamic Warm Up
RAMP UP 85% 20 yd build x1 RAMP UP 85% 20 yd build x1
95% 25 yd build x2 95% 25 yd build x2
TOP SPEED 10 yd Fly (20 build-in) x3 (2 min between reps) TOP SPEED 20 yd Fly (20 build-in) x3 (2 min between reps)
4 min rest between sets 4 min rest between sets
10 yd Fly (20 build-in) x3 (2 min between reps) Slalom Swerve Sprint x2 30 yd sprint
4 min rest between sets
Float-Sprint-Float-Sprint x2 (10yd-10yd-10yd-10yd)
WEEK 2 WEEK 5
PREP Full Dynamic Warm Up PREP Full Dynamic Warm Up
RAMP UP 85% 20 yd build x1 RAMP UP 85% 20 yd build x1
95% 25 yd build x2 95% 25 yd build x2
TOP SPEED 15 yd Fly (20 build-in) x3 (2 min between reps) TOP SPEED 20 yd Fly (20 build-in) x3 (2 min between reps)
4 min rest between sets 4 min rest between sets
10 yd Fly (20 build-in) x3 (2 min between reps) 15 yd Fly (20 build-in) x3 (2 min between reps)
4 min rest between sets 4 min rest between sets
Slalom Swerve Sprint x2 30 yd sprint Float-Sprint-Float-Sprint x2 (10yd-10yd-10yd-10yd)
WEEK 3 WEEK 6
PREP Full Dynamic Warm Up PREP Full Dynamic Warm Up
RAMP UP 85% 20 yd build x1 RAMP UP 85% 20 yd build x1
95% 25 yd build x2 95% 25 yd build x2
TOP SPEED 15 yd Fly (20 build-in) x3 (2 min between reps) TOP SPEED 20 yd Fly (20 build-in) x3 (2 min between reps)
4 min rest between sets 4 min rest between sets
15 yd Fly (20 build-in) x3 (2 min between reps) 20 yd Fly (20 build-in) x3 (2 min between reps)
4 min rest between sets 4 min rest between sets
Float-Sprint-Float-Sprint x2 (10yd-10yd-10yd-10yd) Slalom Swerve Sprint x2 30 yd sprint

Spellman Performance Top Speed Suplementar y Workout


SUPPLEMENTARY SPEED WORKOUTS

SPELLMAN
PERFORMANCE
HILL WORK
WEEK 1 WEEK 4
PREP Full Dynamic Warm Up PREP Full Dynamic Warm Up
WORK SETS Hill Sprints Sets: 5 Reps: 4 WORK SETS Hill Sprints Sets: 2 Reps: 10
Rest Between Sets 3 minutes Rest Between Sets 3 minutes
Total Hill Sprints 20 Total Hill Sprints 20
Total Time (Hill Sprints) 27-32 Minutes Total Time (Hill Sprints) 18-23 Minutes
WEEK 2 WEEK 5
PREP Full Dynamic Warm Up PREP Full Dynamic Warm Up
WORK SETS Hill Sprints Sets: 4 Reps: 5 WORK SETS Hill Sprints Sets: 2 Reps: 10
Rest Between Sets 3 minutes Rest Between Sets 2 minutes
Total Hill Sprints 20 Total Hill Sprints 20
Total Time (Hill Sprints) 24-29 Minutes Total Time (Hill Sprints) 17-22 Minutes
WEEK 3 WEEK 6
PREP Full Dynamic Warm Up PREP Full Dynamic Warm Up
WORK SETS Hill Sprints Sets: 3 Reps: 8,8,4 WORK SETS Hill Sprints Sets: 1 Reps: 20
Rest Between Sets 3 minutes Rest Between Sets n/a minutes
Total Hill Sprints 20 Total Hill Sprints 20
Total Time (Hill Sprints) 21-26 Minutes Total Time (Hill Sprints) 15-20 Minutes

Spellman Performance Hill Work Suplementar y Workout


SUPPLEMENTARY SPEED WORKOUTS

SPELLMAN
PERFORMANCE
WARM UP
DRILLS
Jog
Backpedal
Side Shuffle with Arms OH
Forward Skip with Lunge & Reach
Backward Skip with Lunge & Twist
Backwards Reaching Walk
Carioca
3 Step Straight Leg Kick
Backwards Reaching Skip
Side Shuffle-Lunge
3 Step Knee Pull
3 Step Fold (Hamstring Scoops)
Backwards Reaching Run x2
75% Accel x 20 yds
85% Accel x 20 yds
95% Accel x 10 yds

Spellman Performance Full Dynamic Warm Up

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