Speed Training Research - Program Design

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Weib
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Speed Training Research - Program Design

Post by Weib »

This is a thread for the program design and experiments.
Discussions is only pertaining training and concepts, others will be with the other thread.

Keep it clean please.

Took some of Mike Boyle's/Martin Rooney Parisi Speed School Ideas and came up with a 3 day program.
I'll break it down to phases so that it'll be easier to read.

Warming up -

SMFR
Static Stretching
Activation
Dynamic Movement prep

Agility/Core/Technique -

Plyometrics - Frontal/Lateral
Agility Drills - Frontal/Lateral
Core - Frontal/Lateral/Contra lateral

Power Development -

Olympic/Explosive lifts
Torso Rotary

Strength -

Uni/Bi lateral Hip/Quad dominant
Horizontal/Vertical Push
Horizontal/Vertical Pull
Knee Dominant

Energy System Development/ Conditioning/ Technique -

Resisted/non-Resisted
Loaded/Non loaded

Notes -

4 weeks of 2 day Frontal and vice versa lateral.
Total Time per session 2 hours.
Last edited by Weib on Wed Oct 08, 2008 6:37 pm, edited 1 time in total.
Working "hard," or the perception of working hard, doesn't really mean anything. Sweating, vomiting, and breathing hard could be a good workout or a tropical disease kicking in.-Dan John

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Post by Weib »

Warming up phase is constant through out but in stages -
SMFR
Static stretching


Mobilization 1 - Ankle Mobilization

Activation -


Glutes -
Set/Time - 5 x 5 seconds

Level 1

Straight Leg Hip Adduction a.k.a Clamshells
Supine Single Leg Hip Raises

Level 2
Elevated Single Leg Hip Raises

Mobilization 2 - Mckenzie Push Up

Set/Rep - 2 x 10

A1 X-Band Walks
A2 Pull Aparts

Mobilization 3 -

Thoracic Mobilization

Dynamic Movement Prep -

Leg Swings
Stiff Hops
Inch Worm
Butt Kicks

Frontal day 1 -

Core -

*This to keep constant through out

Set/Rep - 2 x 10

A1 Abwheel
A2 Kneeling Cable Push/Pull or Jack Knives

Rest - 30 seconds

B 1/2 Get ups

Plyometrics -

Set/Rep - 4 x 5

Box Jumps
Bounds

Technique/Agility -

Agility Ladders

Power Development -

*This to keep constant through out

Olympic Lifts -

Hang Cleans/ DB Snatches

Torso Rotary - ( If i can find the proper equipment )

Med Ball Side Throws ( if i can find a med ball and a wall)
Sand bag Hammer Throws

Strength

Set/Rep - 5 x 5

A1 Front squat
A2 Chin up

Rest 60 seconds

B1 Single Leg Deadlifts
B2 Bench Press

Energy System Development/Conditioning/Technique -

Acceleration Deceleration Technique

Frontal day 2 -

Core -


*This to keep constant through out

Set/Rep - 2 x 10

A1 Abwheel
A2 Kneeling Cable Push/Pull or Jack Knives

Rest - 30 seconds

B 1/2 Get ups

Plyometrics -

Set/Rep - 4 x 5

Box Jumps
Bounds

Technique/Agility -

Multi direction Cone drill

Power Development -

*This to keep constant through out

Olympic Lifts -

Hang Cleans/ DB Snatches

Torso Rotary - ( If i can find the proper equipment )

Med Ball Side Throws ( if i can find a med ball and a wall)
Sand bag Hammer Throws

Strength

Set/Rep - 5 x 5

A1 Deadlift
A2 Chin up

Rest 60 seconds

B1 Lunges
B2 Bench Press

Energy System Development/Conditioning/Technique -


Non - Resisted

Uphill/Incline sprints

2 x 20m

Rest 60 seconds

3 x 50m

Rest 90 Seconds

2 x 100m

Rest 60 seconds

1 x 200m
Last edited by Weib on Thu Oct 09, 2008 2:05 am, edited 4 times in total.
Working "hard," or the perception of working hard, doesn't really mean anything. Sweating, vomiting, and breathing hard could be a good workout or a tropical disease kicking in.-Dan John

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Weib
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Post by Weib »

Lateral day 1 -

Core -

*This to keep constant through out

Set/Rep - 2 x 30 seconds/2 x 10

A1 Side bridge
A2 Landmines

Rest - 30 seconds

B Kneeling/Standing Wood chops

Plyometrics -

Set/Rep - 4 x 5

Lateral Hops
Lateral Shuttles

Technique/Agility -

Lateral Agility Ladders -
Bound and Stick

Power Development -


*This to keep constant through out

Olympic Lifts -

Hang Cleans/ DB Snatches

Torso Rotary - ( If i can find the proper equipment )

Med Ball Side Throws ( if i can find a med ball and a wall)
Sand bag Hammer Throws

Strength

Set/Rep - 5 x 5

A1 Romanian Deadlift
A2 Military Press

Rest 60 seconds

B1 Single Leg Squats/Pistols
B2 Rows

Energy System Development/Conditioning/Technique -


Resisted - Rower

Warm up 4 mins
Sprints - 30 seconds
Cruise - 90 seconds
Total Sets - 13
Total Duration 30 mins

Frontal day 2 -


Core -


*This to keep constant through out

Set/Rep - 2 x 10

A1 Abwheel
A2 Kneeling Cable Push/Pull or Jack Knives

Rest - 30 seconds

B 1/2 Get ups

Plyometrics -

Set/Rep - 4 x 5

Box Jumps
Bounds

Technique/Agility -

Multi direction Cone drill

Power Development -


*This to keep constant through out

Olympic Lifts -

Hang Cleans/ DB Snatches

Torso Rotary - ( If i can find the proper equipment )

Med Ball Side Throws ( if i can find a med ball and a wall)
Sand bag Hammer Throws

Strength

Set/Rep - 5 x 5

A1 Single leg Contra lateral Good Mornings
A2 Chin up

Rest 60 seconds

B1 Lateral Lunges
B2 Bench Press

Energy System Development/Conditioning/Technique -


Acceleration/Deceleration Technique
Last edited by Weib on Thu Oct 09, 2008 2:06 am, edited 1 time in total.
Working "hard," or the perception of working hard, doesn't really mean anything. Sweating, vomiting, and breathing hard could be a good workout or a tropical disease kicking in.-Dan John

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Weib
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Post by Weib »

Track Days -

Core -

A1 Abwheel
A2 Side bridges

Rest 30 seconds

B Reverse Crunches

Plyometrics -

Set/Rep - 4 x 5

Box Jumps
Lateral Bounds

Technique/Agility -

Strength bands resisted 5 x 10

Lateral Shuttles
Frontal Shuttles

Multi direction Cone drill

Acceleration/Deceleration Technique

Conditioning -

2 x 50
Rest 60 seconds
2 x 100
Rest 60 seconds
2 x 200 Shuttles
Rest 30 seconds
1 x 400
Last edited by Weib on Thu Oct 09, 2008 2:06 am, edited 1 time in total.
Working "hard," or the perception of working hard, doesn't really mean anything. Sweating, vomiting, and breathing hard could be a good workout or a tropical disease kicking in.-Dan John

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Weib
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Post by Weib »

Some exercise you dont' know -

Kneeling/Standing Push pull -

http://www.youtube.com/watch?v=qKAxFdnEpNk

Possible Ideas for Agility Drills -

http://www.youtube.com/watch?v=ozvT_Wcd ... re=related

Straight Leg Sit ups -

http://www.youtube.com/watch?v=9KZtY5_lu_c

Contra lateral single leg cable good mornings -

No video on it so i'll explain it -

Its basically a stiff leg dead lift using the other hand opposite hand to hold the handle ( right leg left hand)

and use your hips to pull back the load like a single leg deadlift.

Techniques -

Lateral Deceleration -

http://www.youtube.com/watch?v=iF5SBvmL ... re=related

http://www.youtube.com/watch?v=CKRW89Cn ... re=related

Cone Drills

http://www.youtube.com/watch?v=6vdTbpq3 ... re=related

Frontal Deceleration -

http://www.youtube.com/watch?v=h-LExk2S ... re=related
Working "hard," or the perception of working hard, doesn't really mean anything. Sweating, vomiting, and breathing hard could be a good workout or a tropical disease kicking in.-Dan John

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