Lift 1 (Piston): Reactive strength/speed; Loading: <55% (rpe-4/10); Exercise Bias: MAX VELOCITY

Prep Work (See attached prep chart)

Speed (Max Velocity Focus): Perform 3 exercises as a complex*

BR Straight Leg Primetime March 4 3 3 ea. Dynamic
Straight Leg Prime Time Build-Up BWT 3 30-YD Dynamic Build up speed over 30-yds (max out at approx. 90%)
Flying 10-YD Sprint BWT 3 10-YD Max intent Build up speed over 20-YDs/max speed (100%) for last 10-YDs

Block A
Exercise rpe (load) sets reps tempo Notes-
Warmup set 1-Trap Bar Bulgarian Split Squat 5 1 5 ea. Regular No speed/No band*
Warmup set 2-Trap Bar Bulgarian Split Squat 6/7 1 3 ea. Regular No Speed/No band*

A1-Overcoming ISO Trap Bar Split Squat 10 3 5s ea.
A2-BR Trap Bar Bulg. Split Squat (AFSM-Speed) 4 3 3 ea.
A3-SL Hurdle Hop Continuous BWT 3 3 ea.
A4-BR Trap Bar Ankle Hop 3 3 5s
A5-BA SL Jump (Accelerated) 1 3 3 ea.
A6-BR Anterior Tib. (AFSM-Speed) 4 3 5s ea.
A7-DB SA Row (AFSM-Speed) 4 3 5s ea.
A8-BR DB Bench Press (AFSM-Speed) 4 3 5s
A9-DB Staggered RDL (AFSM-Speed) 4 3 5s ea.
A10-SS OH Ext. Rot. (AFSM/Co-Contract) 2 3 5s ea.
Joint Positional ISO’s (‘Signal 6’) N/A 3 1x
Max Intent Pull hard for 5s ea. leg one time (advantageous pos.-shallow knee flexion)
Fast Pull-down fast w/hip flexor-push-back fast w/ quad (advantageous pos.)
Quick Be stiff (ankle-knee-hip). Quick ground contacts. Shallow knee flexion
Quick Be like a spring!
Quick Be stiff (ankle-knee-hip). Quick ground contacts. Shallow knee flexion
Fast Push down fast w/ calf-pull back fast w/ the anterior tib.
Fast Push fast w/ pec-pull back fast w/ upper back
Fast Pull-down fast w/ back-push back fast w/ pecs. Can be done w/o bands
Fast Pull-down fast w/ hip flexor-pull back fast with hamstring/glute
Fast Push down fast with int. rotators/pull back fast w/ ext. rotators
1 round through circuit

Block B
B1-Knee OC ISO Catch (Fast) 10 3 4 ea.
B2-BR/BA Adduction (AFSM/Co-Contract) 4 3 3s ea.
B3-BR/BA Abduction (AFSM/Co-Contract) 4 3 3s ea.
B4-BR/BA Hip Flexor (AFSM/Co-Contract) 4 3 3s ea.
B5-Suitcase Infinity (Figure 8) Speed Skip 4 3 1 ea.
Dynamic Slight knee bend on the catch (switch legs every 2-3s). Push hard into bar
Fast As fast as you can. Hold onto something for support.
Fast As fast as you can. Hold onto something for support.
Fast As fast as you can. Hold onto rack for support.
Dynamic Do not let KB/DB touch hip-keep eyes on central point

Block C
C1-BR/BA Wrist Pro./Sup. (AFSM/Co-Contract) 3 2-3 5s ea. Fast Use a light-medium band based on strength
C2-Watkins: Dead-Bug (L5) N/A 2-3 15 ea. Stable Controlled movements. Flat low back. (5-10lb DBs)
Lift 2 (Piston): Initial RFD/Reactive Str.; Loading: <55% (rpe-5/10); Exercise Bias: ACCELERATION
Prep Work (See attached prep chart)

Speed (Acceleration Focus): Perform 3 exercises as a complex*

Heavy Sled Push (10-YDs) 8-9 3 10-YD Controlled Feel the glute connection by pushing through big toe
10-YD Sprint (R&L) BWT 3 10-YD Max intent 1 x right side start/1 x left side start (use timers if available)

Block A
Exercise rpe (load) sets reps tempo Notes-
Warmup set 1-‘Concentric Only’ Trap Bar Deadlift 5 1 5 Regular No speed*
Warmup set 2-‘Concentric Only’ Trap Bar Deadlift 6-6.5 1 3 Regular No Speed*

A1-Overcoming ISO Trap Bar Deadlift 10 3 3s Max Intent Pull hard for 5s (disadvantageous pos.-deeper knee flexion)
A2-DL Trap Bar ‘Concentric Only’ Jump (Blocks) 5 3 3 Explosive (VBT-1.3+ m/s)
A3-Forward Infinity Walk N/A 3 1 Controlled Keep eyes focused on point. Can also be performed marching.
A4-BR SL Hip thrust (Speed) 4 3 3s ea. Quick 5s fast reps ea. side
A5-BR Acceleration Projections 4 3 3 ea. Quick Explode out trying to project your hips forward as much as you can
A6-BR SL Hip Thrust OC 5 3 3s ea. Fast Pull-down fast w/ hip flexor/push back fast w/ glutes
A7-LM SA Shoulder Press OC 5 3 3s ea. Fast Push fast w/ shoulder/pull fast w/ lat.
A8-BR SA Lat Pull OC 5 3 3s Fast Attach band to the weight stack. Push-pull fast.
A9-Double Band Straight Leg Hamstring Kicks 4 3 3s Fast Kick as fast as you can; keep hips up, toes straight up.
A10-BR Cuban Ext. Rotation OC 2 3 3s ea. Fast Pull-down fast w/ int. rotators/push back fast w/ ext. rotators.
Joint Positional ISO’s (‘Signal 6’) N/A 3 1x 1 round through circuit

Block B
B1-Loaded Hip ISO Catch (Fast) 5 3 3 ea. Dynamic Switch legs every 2-3 secs. Keep hips elevated, BWT only if necessary
B2-Short Lever Bench Adduction OC 5 3 5s ea. Fast Pull-down fast with hip abductor-push back fast w/ adductor
B3-Short Lever Bench Abduction OC 5 3 5s ea. Fast Pull-down fast w/ adductor-push back fast w/ abductor
B4-Short Lever Rack BR Hip Flexor OC 5 3 5s ea. Fast Push down fast with glute-pull back fast w/ hip flexor
B5-Spring Ankle-Top Position (Torque) 4 3 5s ea. Dynamic Floating heel position. Push big toe into plate. Partner push into hips

Block C
C1-GHR Oblique Hold with Plate Punch 5 2-3 4 ea. Fast If punching is too difficult, just press the plate or just do a static hold
C2-BR/BA Wrist Ulnar Flexion/Extension OC 2 2-3 3s ea. Fast
C2-Weighted Body Saw 5 2-3 6 Dynamic
Lift 3 (Piston): Reactive Strength/Speed; Loading: <55% (rpe: 3-4/10); Exercise Bias: LAT. SPD/COD
Prep Work (See attached prep chart)

Speed (Lateral Speed/Change of Direction Focus): Perform 3 exercises as a complex*

BR Push-Shuffle 4 3 4 ea. Explosive Partner resisted or attached a band to a rack etc. Be explosive!
GOAT Drill (Switch a ball behind back) BWT 3 30s Dynamic Eyes on central point. If you do not have hoops, use cones (figure 8)
Pro-Agility (Right & Left) BWT 3 3 ea. Max intent Touch lines with your foot/not hands. Focus on being quick off the lines.

Block A
Exercise rpe (load) sets reps tempo Notes-
Warmup set 1-DB Split Squat 5 1 5 ea. Regular No speed*
Warmup set 2-DB Split Squat 5-6 1 3 ea. Regular No Speed*

A1-Overcoming ISO Split Squat 10 3 7s ea. Max Intent Pull hard for 5s ea. leg one time (disadvantageous pos.-deep knee flexion)
A2-Reflexive Trimetric Split Squat (AFSM-Speed) 4 3 7s ea. Fast Pull-down fast w/hip flexor-push-back fast w/ quad (disadvantageous pos.)
A3-SL Depth Drop to Rotational Bound BWT 3 3 ea. Quick Be stiff (ankle-knee-hip). Quick ground contacts. Cover big distance.
A4-Bungee/BR Lateral Jab Bound 3 3 3 ea. Quick Attack the floor! Explode out!
A5-BR Anterior Tib. (AFSM-Speed) 3-4 3 7s ea. Fast Push down fast w/ calf-pull back fast w/ the anterior tib.
A6-DB Supported SL RDL (AFSM-Speed) 3-4 3 7s ea. Fast Pull-down fast w/ hip flexor-push back fast w/ the glute/hamstring
A7-BA/BR Push-Up (AFSM/Co-Contract) 3-4 3 7s Fast Push fast w/ pec-pull back fast w/ upper back
A8-Double Band BO Row (AFSM/Co-Contract) 3-4 3 7s Fast Push-down fast w/ pecs-pull-back fast w/ upper back
A9-Torso Parallel Shoulder IR (AFSM/Co-Contract) 2 3 7s ea. Fast Pull-down fast w/ int. rotators/push back fast with external rotators
A10-Double Leg Bosch Hold w/ Plate Punch 3-4 3 5s ea. Fast 20 deg knee flexion. Progress to single leg if this is easy. Punch hard!
Joint Positional ISO’s (‘Signal 6’) N/A 3 1x 1 round through circuit

Block B
B1-Knee OC ISO Catch (Fast) 10 3 4 ea. Dynamic Slight knee bend on the catch (switch legs every 2-3s). Push hard into bar
B2-Long Lever Bench Adduction (AFSM-Speed) 3-4 3 5s ea. Fast Pull-down fast with hip abductor-push back fast w/ add. No pause btw reps
B3-Long Lever Bench Abduction (AFSM-Speed) 3-4 3 5s ea. Fast Pull-down fast w/ adductor-push back fast w/ abductor. No pause btw reps
B4-Speed Seated Bench SL Hip Flexor 3-4 3 7s ea. Fast Push down fast with glute-pull back fast w/ hip flexor
B5-Split Lunge Plate Side Banded Ipsilateral 3-4 3 7s ea. Fast Rotate the plate to the forward leg. Be fast!

Block C
C1-Waterbag Split-Stance Hi-Low Chop 3-4 2-3 5 ea. Fast/Hold Hold at the bottom for 2-3 secs
C2-BR Bird-Dog 3 2-3 15 ea. Stable Controlled movements. Pause at end position for 1-2 secs.
This 3-day lift program is recommended to be performed on a MONDAY-WEDNESDAY-FRIDAY schedule.

Here is the entire suggested weekly schedule:

Monday: Pre-Lift Prep/LIFT 1 (Max Velocity Focus)

Tuesday: Agility (Choose 1 option from CATEGORY C in the attached conditioning document)

Wednesday: Pre-Lift Prep/LIFT 2 (Acceleration Focus)

Thursday: Recovery Day (Pool, Extra Mobility Work etc.)

Friday: Pre-Lift Prep/LIFT 3 (Lateral Speed/COD Focus)

Saturday: Curvilinear Speed (Choose 1 option from CATEGORY K in the attached conditioning document)

Sunday (Off-Rest Day)