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.
Speed Training Research - Program Design
- Weib
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Speed Training Research - Program Design
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
- Weib
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- Posts: 2668
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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
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
- Weib
- Pro and hardcore
- Posts: 2668
- Joined: Sat Sep 20, 2008 1:09 am
- Enter the middle number in the list(3): 0
- No curling in the: curl rack
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
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
- Weib
- Pro and hardcore
- Posts: 2668
- Joined: Sat Sep 20, 2008 1:09 am
- Enter the middle number in the list(3): 0
- No curling in the: curl rack
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
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
- Weib
- Pro and hardcore
- Posts: 2668
- Joined: Sat Sep 20, 2008 1:09 am
- Enter the middle number in the list(3): 0
- No curling in the: curl rack
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
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