PERFORMANCE

LOCKDOWN
4-WEEK TEMPLATE
 Weekly Structure
Monday:
Extensive Tempo
Strength Training

Tuesday:
Speed Training: Acceleration Focus

Wednesday:
Rest Day

Thursday:
Speed Training: Top Speed Focus

Friday:
Extensive Tempo
Strength Training

Saturday:
Speed Training: Change of Direction Focus

Sunday:
Rest Day

PERFORMANCE
STRENGTH
 Monday
Week 1 Week 2 Week 3 Week 4
Exercise Exercise Type Notes
Sets Reps Rest Sets Reps Rest Sets Reps Rest Sets Reps Rest

A1) Depth Jump Plyometric Jump off ground quicky. 3 5 0s 3 5 0s 3 5 0s 3 5 0s

Upper Body
A2) Clap Push Up Push ground away. 3 5 60s 3 5 60s 3 5 60s 3 5 60s
Power

Max reps in each position:

Mechanical Drop
B1) Push Up Clusters Push Up / Incline Push Up / 3 Max 60s 3 Max 60s 3 Max 60s 3 Max 60s
Set
Decline Push Up.

C1) Split Squat ISO Hold Isometric Hold Push foot against ground. 3 25s 60s 3 35s 60s 3 45s 60s 3 55s 60s

Exaggerate hip extension. Lift

D1) Hip Bridge ISO Hold Isometric Hold hands above head & off 3 35s 60s 3 45s 60s 3 55s 60s 3 65s 60s
ground.

Lower Body Perform in place or walking.

E1) Reverse Lunge 3 10 ea 0s 3 12 ea 0s 3 15 ea 0s 3 20 ea 0s
Accessory Push ground away.

E2) Side Plank w/Rotation Trunk Accessory Maintain upright chest. 3 10 ea 0s 3 10 ea 0s 3 10 ea 0s 3 10 ea 0s

Front Plank Shoulder

E3) Trunk Accessory Limit trunk rotation. 3 8 ea 30s 3 10 ea 30s 3 12 ea 30s 3 15 ea 30s
Taps

Friday
Week 1 Week 2 Week 3 Week 4
Exercise Exercise Type Notes
Sets Reps Rest Sets Reps Rest Sets Reps Rest Sets Reps Rest

A1) Scissor Jumps Plyometric Push the ground away. 3 5 ea 0s 3 5 ea 0s 3 5 ea 0s 3 5 ea 0s

Shoulder Perform listed reps in each

A2) Shoulder I-Y-T-W 3 15 ea 60s 3 15 ea 60s 3 15 ea 60s 3 15 ea 60s
Accessory position.

Overcoming
B1) Towel Deadlift ISO Hold Maximum tension. 3 35s 0s 3 45s 35s 3 55s 35s 3 65s 35s
Isometric

B2) Spanish Squat ISO Hold Yielding Isometric Heels raised on plate. 3 35s 60s 3 45s 35s 3 55s 35s 3 65s 35s

Perform listed reps in each

Lower Body position: Forward Lunge /
C1) Lunge Matrix 3 12 ea 60s 3 12 ea 12 ea 3 12 ea 12 ea 3 12 ea 12 ea
Accessory Lateral Lunge / Reverse
Lunge.

D1) Legs Only Deadbug Trunk Accessory Resist trunk flexion. 3 10 0s 3 10 0s 3 10 0s 3 10 0s

Front Plank Shoulder

D2) Trunk Accessory Resist trunk rotation. 3 12 ea 0s 3 12 ea 0s 3 12 ea 0s 3 12 ea 0s
Reach

Maintain upright chest and

D3) Copenhagen Plank Trunk Accessory 3 15 ea 30s 3 15 ea 30s 3 15 ea 30s 3 15 ea 30s
side plank position.
SPEED
 Tuesday - Acceleration Focus
Week 1 Week 2 Week 3 Week 4
Exercise Notes Rest
Sets Reps Sets Reps Sets Reps Sets Reps

Posture Hold 30s 30s 30s 30s

Front Side Hold 15s each leg 15s each leg 15s each leg 15s each leg
Reinforce the key cues of
1. Wall Drills

Posture March acceleration: tall posture, forward 10 each leg 10 each leg 10 each leg 10 each leg
body lean, positive shin angles, Stay fresh, rest as needed. 2 2 2 2
Single Exchange dorsiflexed foot, push the floor 6 each leg 6 each leg 6 each leg 6 each leg
away with force.
Double Exchange 6 each leg 6 each leg 6 each leg 6 each leg

Triple Exchange 6 each leg 6 each leg 6 each leg 6 each leg
2. Plyometrics

Broad Jump 5 5 5 5

Single Leg Bound & Stick Perform in a circuit. 120s between sets. 2 5 each leg 2 5 each leg 2 5 each leg 2 5 each leg

Single Leg Hop & Stick 5 each leg 5 each leg 5 each leg 5 each leg

1 Step Push 3-5 3-5 3-5 3-5

3. Sprint Primer

Project from the hips, be

2 Step Push 3-5 3-5 3-5 3-5
expressive, your foot is the Rest as needed between
2-4 2-4 2-4 2-4
hammer so push the ground repetitions.
3 Step Push 3-5 3-5 3-5 3-5
away.
Free Sprint 5m 5m 5m 5m
4. Free Sprint

10 m Sprint 5 5 5 5
Relax your upper body. Sprint as
Rest as needed between
20 m Sprint fast as you can with the cues 1 5 1 5 1 5 1 5
repetitions.
reinforced.
30 m Sprint 5 5 5 5

Thursday - Top Speed Focus

Week 1 Week 2 Week 3 Week 4
Exercise Notes Rest
Sets Reps Sets Reps Sets Reps Sets Reps

Ankle Hops

Ankling
1. Sprint Drills

Reinforce the key cues for top

A-Skip
speed sprinting: tall posture, high
Stay fresh, rest as needed. 2 20 m 2 20 m 2 20 m 2 20 m
knee action, short ground
A-Switch
contact.
Egg Cracker

Straight Leg Bound

2. Plyometrics

Squat Jump 5 5 5 5

Skips for Height Perform in a circuit. 120s between sets. 2 20 m 2 20 m 2 20 m 2 20 m

Skips for Distance 20 m 20 m 20 m 20 m

Ankle Dribble
3. Sprint Primer

Concentrate on circular foot

Shin Dribble
action with a heel-toe ground Rest as needed between
2 20 m 2 20 m 2 20 m 2 20 m
contact. Try to contact the floor repetitions.
Knee Dribble
with a flat foot and bounce up.
Dribble Bleed
4. Free Sprint

10 m Sprint 3 3 3 3
Try to reinforce cyclical leg Rest as needed between
20 m Sprint 1 3 1 3 1 3 1 3
action and 'pop' off ground. repetitions.
30 m Sprint 8 8 8 8

Saturday - Change of Direction Focus

Week 1 Week 2 Week 3 Week 4
Exercise Notes Rest
Sets Reps Sets Reps Sets Reps Sets Reps

Lateral Posture Hold 30s 30s 30s 30s

Lateral Front Side Hold Reinforce the key cues of 15s 15s 15s 15s
1. Wall Drills

change of direction: tall posture,

Crossover Front Side Hold positive shin angle, forward body Stay fresh, rest as needed. 2 15s 2 15s 2 15s 2 15s
lean, toes pulling to shin - similar
Lateral Load & Smash to acceleration. 6 each leg 6 each leg 6 each leg 6 each leg

Crossover Load & Smash 6 each leg 6 each leg 6 each leg 6 each leg
2. Plyometrics

Lateral Broad Jump 5 each side 5 each side 5 each side 5 each side

Lateral Bound & Stick Perform as circuit. 120s between sets. 2 5 each side 2 5 each side 2 5 each side 2 5 each side

Lateral Hop & Stick 5 each side 5 each side 5 each side 5 each side

Cut Step Bound 20 m 20 m 20 m 20 m

3. Primer

Crossover Step Bound 20 m 20 m 20 m 20 m

Rest as needed between
Push and rip the ground away. 2 2 2 2
repetitions.
45 Degree Bound 5 each side 5 each side 5 each side 5 each side

45 Degree Hops 5 each side 5 each side 5 each side 5 each side
4. Free Sprint

45 Degree Change 3 each side 3 each side 3 each side 3 each side
Run 10 m out, perform change of Rest as needed between
90 Degree Change 3 3 each side 3 3 each side 3 3 each side 3 3 each side
direction, run 5 m to finish. repetitions.
180 Degree Change 5 each leg 5 each leg 5 each leg 5 each leg
EXTENSIVE TEMPO
 Extensive Tempo
Extensive Tempo:
Made popular by the infamous Charlie Francis, extensive tempo
refers to repeated running bouts performed at approximately 70%
of maximum sprinting speed.

Extensive tempo requires an athlete to run 100 m in the listed time

(e.g., 18s). The athlete then rests the remainder of a rolling clock
(e.g., 75s). The athlete repeats this for the listed number of
repetitions and sets, typically resting 3 minutes between each set.

PERFORMANCE