Https:pepdigital s3 Us-East-2 Amazonaws com:Speed+And+Agility+Accelerator:SAP+Phase+3

WEEK 1- PHASE 3
DAY 1 Reaction Warm-Up & Explosive

Hurdle Drills
Schedule & Overview (Estimated Total Training Time 35 Minutes)
• Soft Tissue Preparation Series (Foam Rolling or Barbell Smash) 5 Minutes
• Diaphragmatic Breathing “Wall Dead-Bug” 3-5 Minutes
• Reaction Warm-Up (3 Phases) 10 Minutes
• 4 Explosive Hurdle Drills 15 Mintues
• Designed to be combined with Upper Body Lift
Soft Tissue Preparation Series (5 Minutes)

• “Foam Rolling” (Both Young & Older Athletes) Feet, Calf & Achilles, Shins, Hamstrings, Glutes,
TFL & IT Band, Psoas/Hip Flexor/Back, Quadriceps & Adductors (Groin),
• “Barbell Smash” Upper Body Med Ball Smash (Older Athletes)
Diaphragmatic Breathing & Core Preparation (3-5 Minutes)

• Wall Push Dead Bug —1 Set x 3-5 Reps Per Side
Dynamic Reaction Partner Warm-Up (10 Minutes)

Click HERE For FULL Video
Phase 1: Dynamic Partner Mirror Reaction- 30 Seconds Per Partner x 2 Sets = 2 Minutes Total
Phase 2: Dynamic Mobility Preparation

1. Squats x 10 Reps
2. Super-Man Airplane + Hamstring Kick x 5 Reps Per Side (10 Total)
3. Reverse Lunge to Sprinter Knee Drive 1-2-3 x 5 Per Side (10 Total)
4. Side Lunge to Sprinter Knee Drive 1-2 x 5 Per Side (10 Total)
Phase 3: Gound Based Preparation

1. Double Leg Glute Bridge x 5 Reps
2. Single Leg Glute Bridge with Hip Rotation x 5 Reps Per Side
3. Sprinter Sit-Up x 6-8 Per Side
4. Quadruped Table Top Reach x 5 Per Side
5. Gas Pedalers x 10 Per Side
6. Groiners x 5 Per Side
4 Explosive Hurdle Drills: Featuring Andre Kzirian (IG @andre.Kzirian)

2 Sets Total
1. Hurdle High Knee to Crossover x 4-6 Per Side x 1 Set
2. Hurdle High Knee to Lateral Bound x 4-6 Per Side x 1 Set
3. Hurdle Figure 8 Sprints x 4 Per Side x 1 Set
4. Hurdle Crossover to Explosive Jump x 3 Per Side
30-DAY SPORTS PERFORMANCE SPEED PROGRAM

DAY 2 Hurdle Mobility & Linear Speed
Development
Schedule & Overview (Estimated Total Training Time 40-45 Minutes)
• Speed Training Linear Warm-Up (15 Minutes)
• Hurdle Hip Mobility (10 Minutes)
• Speed Mechanic Drills (10 Minutes)
• Sprint Linear Speed Training (25-30 Minutes)
• Designed to be combined with Lower Body Lift


Linear Warm-Up Phase 1: (15 Minutes)

Focus on Executing each drill with properform and technique) 20 Yards Per Drill
1. Skip-Forward Full Arm Swing
2. Skip-Backwards Full Arm Swing
3. Skip-Forward Full Single Arm Swing
4. Skip-Backwards Full Single Arm Swing
5. Skip-Forward Half Arm Swings
6. Skip-Backwards Half Arm Swings
7. Skip-Forward Open and Close Swings
8. Skip-Forward Over and Back Swings
9. Lateral Skip- Arm Swings
10. Carioca (Hip Flips)
11. Carioca (High Knee Drive)
12. Backwards Run
Linear Warm-Up Phase 2:

Mobility Preparation (20 Yards Per Mobility Exercise)
1. Lunge with T-Spine Mobility and Hamstring Kick- Combo
2. Single Leg Squat + Quadriceps Table Top Reach + Superman Reach + Airplane
3. Sumo Squat to Fencer Stretch

4. Hip Hinge “3 Pumps” + Inchworms
5. Hamstring Kick Series
Hurdle Hip Mobility (3 Minutes)

Watch Full Video HERE On Hurdle Mobility Drills
1. Hurdle Walk Over

1 Set of Both Right and Left Lead leg
2. Alternating Hurdle Walk Over
3. Alternating Backwards Hurdle Walk Over
4. Hurdle Walk Over to Lateral Squat
1 Set Facing Both Ways
5. Lateral Hurdle Walk Over to Lateral Deep Squat - Pivot Reach & Lunge
6. Dynamic Hurdle Lateral Stright Leg Raise
Speed Mechanic Drills: (10-12 Minutes) Lower Body Mechanic Drills:
1. Ankling
1 Sets x 20 Yards
2. Walking A’s
1 Sets x 20 Yards
3. Thigh Switch
1 Sets x 10-20 Yards
4. Lateral Thigh Switch
5. Thigh Switch 1-2-3
6. High Knee Run
3. Speed Training:
10/20/30 Yard Sprints (100% Effort) 2 Sets Toal with 3 Minutes Rest Between Sets (Walk
Back is the Rest Between Sprints)
Sprint 100 Yards followed by a walk back (Rest is the Walk Back) x 100 Yards x 5 Reps (2
Sets Total with 5-8 Minutes Rest Between Sets)

DAY 3 Game Day Warm-Up, Ladder &
Over Speed Reaction Drills
Schedule & Overview (Estimated Total Training Time 45 Minutes-1 Hour)
• Exclusive Game Day Warm-Up (15 Minutes)
• Rapid Response Ladder Drill (10 Minutes)
• Multi-Directional Zig-Zag Sprint Series(15 Minutes)


Exclusive Game Day Warm-Up:

1. Lateral Push-Step
2. Carioca
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Rapid Response Ladder Drill:

1. Forward Single Leg Jab Step
2. Forward Single Leg Deceleration Jab Step
3. Lateral Single Leg Jab Step
4. Lateral Single Leg Deceleration Jab Step
5. Ickey Shuffle (Pause & Fast)
6. Single Leg In & Out
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DAY 4 Acceleration Hill Development

• Glute/Hip Preparation & Development (2 Minutes)
• Hill Speed Acceleration Sprints (25 Minutes)

Linear Warm-Up Phase 1: Focus on executing each drill with properform and technique) 20
Yards Per Drill- (15 Minutes)
12. Backwards Run

Mobility Preparation (20 Yards Per Mobility Exercise + 20 Yards Dyanmic Skip)
1A) Worlds Greatest Stretch
1B) A-Skip
2A) Quadriceps Table Reach (Opposite Hand/Foot)
2B) B-Skip
3A) Fencer Stretch
3B) High Knee Run
4A) Hip Hinge “3 Pumps”
4B) High Knee Butt Kicks
5A) Hamstring Kick Series
Glute/Hip Preparation & Development (2 Minutes)

• Mini Band Single Leg Glute Bridge & Knee Drive
Hill Sprint Series Overview Video

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WEEK 2- PHASE 3
AQ
DAY 1 Rapid Response Ladder Drills &

• COD Warm-Up (15 Minutes)
• Glute Preparation & Development (5 Minutes)
• 5 Rapid Response Ladder Drills (Featuring Andre Kzirian)
• Quick Cut Reactive Plyo Jumps (8 Minutes)
• 4 Cone Reaction Agility Drill -(12 Minutes)


the Movement to Perfection) 20 Yards BothWays per Movement
Full Warm-Up (15 Minutes)

1. Dynamic Bounce to Lateral Push-Step — 20 Yards(Right & Left Leg)
2. Dynamic Bounce 45 Degree Lateral Forward Push-Step — 20 Yards
3. Lateral Slalom Agility Sprint (Aggressive Outside Foot Plant) — 20 Yards
4. Deceleration Shuffle + Hip Flip — 20 Yards (Stopping every5 yards)
5. Shuffle “Reverse Pivot Turn Backwards” —20 Yards (Transition every 5 Yards)
6. Sprint to Deceleration- Backpedal to Acceleration —20 Yards (Every 5 Yards)
7. Deceleration Sprint to Lateral Shuffle to Sprint (Alternate Shuffles Right/Left Each Time)
8. Sprint to Jump — 20 Yards (Every 5 Yards)
9. Weave Backpedal — 20 Yards (Changing Tempo every5 Yards)
10. Sprint-Backpedal-Sprint-Backpedal — 20 Yards (Transition every 5 Yards)
11. Two Step Rhythmic Shuffle — 20 yards (Flipping Hips every two shuffles)
12. Quick Hip Flips (Flipping Hips every 5 Yards)

COD Warm-Up Phase 2:
3. Sumo Squat to Fencer Stretch + Hip Rotation
Glute Preparation & Development (5 Minutes)

• Mini Band Clam Shells- 1 Set x 20 Reps + 10 Second Isometric Hold Per Side
• Alphabet Single Leg Balance - 1 Set x Full Alphabet Per Leg
5 Rapid Response Ladder Drills Featuring Andre Kzirian (IG @andre.Kzirian)

1. Salsa
2. Forward-Back "2 In - 2 Out"
3. Ickey Bounds
4. Quick Hip Flips
5. Single Leg Knee Tuck Jump
Quick Cut Reactive Agility Drill (15 Minutes)

• Click Here for Full Drill (Breakdown and Overview)
• x 30-45 Seconds Rest
4 Cone Reactive Agility Drill (15 Minutes)

• 2 Sets Per Movement Pattern x 30-45 Seconds Rest

Development


Linear Warm-Up Phase 1 (15 Minutes)

12. Backwards Run
Linear Warm-Up Phase 2: Mobility Preparation (20 Yards Per Mobility Exercise)

1. Hurdle Walk Over

2. Alternating Hurdle Walk Over
3. Alternating Backwards Hurdle Walk Over
6. Dynamic Hurdle Step Over To High Knee
1. Ankling
1 Sets x 20 Yards
2. Walking A’s
1 Sets x 20 Yards
3. Thigh Switch
6. High Knee Run
3. Speed Training:
Sprint 100 Yards followed by a walk back (Rest is the Walk Back) x 100 Yards x 6 Reps (2 Sets
Total with 5-8 Minutes Rest Between Sets)

DAY 3

• Over Speed Explosive Broad Jumps (8 Minutes)
• Over Speed Triangle Drill (10 Minutes)
• Over Speed Figure 8 Sprint (10 Minutes)

the Movement to Perfection) -20 Yards Both Ways per Movement



• Mini Band Clam Shells - 1 Set x 20 Reps + 20 Second Isometric Hold Per Side
• Sprinter Knee Drive Hip Hinge 1-2 Sets x 10 Reps Each Leg
Phase 3: Speed Cord Over Speed Training (20-25 Minutes)
Over Speed Explosive Broad Jumps

• 2 Sets x 2 Reps Resisted and 2 Reps Non-Resisted (Do Both Sets of Resisted First)
• Over Speed Explosive Broad Jumps
Over Speed Triangle Drill

2 Sets x 2 Reps Resisted and 2 Reps Non-Resisted (Do Both Sets of Resisted First)
• Over Speed Triangle Drill
Over Speed Figure 8 Sprint

2 Sets x 2 Reps Resisted and 2 Reps Non-Resisted (Do Both Sets of Resisted First)
• Over Speed Figure 8 Sprint

DAY 4 Acceleration Hill Development
• Hill Speed Acceleration Sprints (25 Minutes)

12. Backwards Run

1B) A-Skip
2B) B-Skip
3A) Fencer Stretch
3B) High Knee Run

Hill Sprint Series Overview Video

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WEEK 3- PHASE 3
DAY 1

• Exclusive Agility Cone Series with Chad Owens (20 Minutes)




COD Warm-Up Phase 2: Mobility Preparation (20 Yards Per Mobility Exercise)

Phase 3: Full Video "Training With Super Star Chad Owens"

- Agility Cone Drill Series with Chad Owens

Development



12. Backwards Run

1. Hurdle Walk Over - 2 Over 1 Back

5. Dynamic Hurdle Step Over to External Rotation Heel Tap
1. Ankling
1 Sets x 20 Yards
2. Walking A’s
1 Sets x 20 Yards
3. Thigh Switch
6. A-Skip
1 Sets x 10-20 Yard
7. B-Skip
1 Sets x 10-20 Yard
8. High Knee Butt Kicks
1 Sets x 10-20 Yard
9. High Knee Run
1 Set x 10-20 Yards
3. Speed Training:

DAY 3
Sprint Series
• Sprint Cord Speed Series (15 Minutes)
• Reaction- Agility - COD Drills (20 Minutes)


the Movement to Perfection) -20 Yards Both Ways per Movement



• Sprinter Knee Drive Hip Hinge 1-2 Sets x 10 Reps Each Leg
(Do 1-2 Sets Per Complex and take a 2 minute break between each complex)
1. Speed Complex 1
2. Speed Complex 2
3. Speed Complex 3
Reaction Mirror Agility Tunnel Drill (5 Minutes)

• 2-3 Sets x 30-45 Seconds Rest
Reaction Agility Breakaway Chase Drill 10 Minutes)

• 3-4 Sets x 1 Minute Rest

DAY 4
Hill Sprint Series
• Hill Zig-Zag Speed Acceleration Sprints (25 Minutes)

12. Backwards Run

1B) A-Skip
2B) B-Skip
3A) Fencer Stretch
3B) High Knee Run

How to Set Upo The PEP Zig-Zag Sprint Hill Series

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WEEK 4- PHASE 3
DAY 1 Rapid Release Sprint Series &

• Rapid Release Sprint Series (5 Minutes)





Phase 3: Rapid Release Sprint Series (15 Minutes)
• Resisted Broad Jump to Sprint

• Resisted High Knee Tuck Jump to Sprint
• Resisted High Knee Run to Sprint
• Resisted Plyo A-March to Sprint
• Resisted Bound to Sprint
Quick Cut Reaction Agility Drill (5 Minutes)

• 3-5 Sets Per Movement x 30-45 Seconds Rest
Shake and Bake Agility Drill 10 Minutes)


Development



12. Backwards Run


1. Hurdle Walk Over - 2 Over 1 Back

4. Dynamic Hurdle Step Over
6. Dynamic Hurdle Step Over to External Rotation Heel Tap
1. Ankling
1 Sets x 20 Yards
2. Walking A’s
1 Sets x 20 Yards
3. Thigh Switch
6. A-Skip
1 Sets x 10-20 Yard
7. B-Skip
1 Sets x 10-20 Yard
8. High Knee Butt Kicks
1 Sets x 10-20 Yard
9. High Knee Run
1 Set x 10-20 Yards
3. Speed Training:

DAY 3 Rapid Response Drills

• Exclusive Game Day Warm-Up (15 Minutes)


Exclusive Game Day Warm-Up:

1. Lateral Push-Step
2. Carioca
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Phase 3: Quick Hip Flips & Rapid Response Drills (15 Minutes)
5-10-5 Reaction Drill (10 Minutes)

Quick Cut Reaction Agility Drill (10 Minutes)

• 3-5 Sets Per Movement x 30-45 Seconds Rest
Shake and Bake Agility Drill 10 Minutes)


DAY 4
Hill Sprint Series
• Hill Zig-Zag Speed Acceleration Sprints (25 Minutes)

12. Backwards Run

1B) A-Skip
2B) B-Skip
3A) Fencer Stretch
3B) High Knee Run

How to Set Upo The PEP Zig-Zag Sprint Hill Series

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WEEK 1- PHASE 3

DAY 1 Reaction Warm-Up & Explosive

Soft Tissue Preparation Series (5 Minutes)

Diaphragmatic Breathing & Core Preparation (3-5 Minutes)

Dynamic Reaction Partner Warm-Up (10 Minutes)

Phase 2: Dynamic Mobility Preparation

Phase 3: Gound Based Preparation

4 Explosive Hurdle Drills: Featuring Andre Kzirian (IG @andre.Kzirian)

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

Soft Tissue Preparation Series (5 Minutes)

Diaphragmatic Breathing & Core Preparation (3-5 Minutes)

Linear Warm-Up Phase 1: (15 Minutes)

Linear Warm-Up Phase 2:

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

Hurdle Hip Mobility (3 Minutes)

1. Hurdle Walk Over

Speed Mechanic Drills: (10-12 Minutes) Lower Body Mechanic Drills:

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

Soft Tissue Preparation Series (5 Minutes)

Diaphragmatic Breathing & Core Preparation (3-5 Minutes)

Exclusive Game Day Warm-Up:

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

Rapid Response Ladder Drill:

DAY 4 Acceleration Hill Development

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

Soft Tissue Preparation Series (5 Minutes)

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

Glute/Hip Preparation & Development (2 Minutes)

Hill Sprint Series Overview Video

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

Schedule & Overview (Estimated Total Training Time 45 Minutes-1 Hour)

Soft Tissue Preparation Series (5 Minutes)

Diaphragmatic Breathing & Core Preparation (3-5 Minutes)

the Movement to Perfection) 20 Yards BothWays per Movement

Full Warm-Up (15 Minutes)

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

Glute Preparation & Development (5 Minutes)

5 Rapid Response Ladder Drills Featuring Andre Kzirian (IG @andre.Kzirian)

Quick Cut Reactive Agility Drill (15 Minutes)

4 Cone Reactive Agility Drill (15 Minutes)

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

Soft Tissue Preparation Series (5 Minutes)

Diaphragmatic Breathing & Core Preparation (3-5 Minutes)

Linear Warm-Up Phase 1 (15 Minutes)

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

1. Hurdle Walk Over

Speed Mechanic Drills: (10-12 Minutes) Lower Body Mechanic Drills:

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

Schedule & Overview (Estimated Total Training Time 45 Minutes-1 Hour)

Soft Tissue Preparation Series (5 Minutes)

the Movement to Perfection) -20 Yards Both Ways per Movement

Full Warm-Up (15 Minutes)

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

Glute Preparation & Development (5 Minutes)

Phase 3: Speed Cord Over Speed Training (20-25 Minutes)

Over Speed Explosive Broad Jumps

Over Speed Triangle Drill

Over Speed Figure 8 Sprint

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

Soft Tissue Preparation Series (5 Minutes)

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

Glute/Hip Preparation & Development (2 Minutes)