Speed Program

  Perform on Monday, Wednesday, and Friday

  The plyometrics are pretty much the same. The only difference is that do the

  heel kicks and the high knees last. And, when performing both, wear 2 1/2

  pound ankle weights on each leg and stay in a stationary position. Instead of

  posting all the exercises and how many you do, I'll just tell you the

  exercises that have changed. Omit the sprints. You'll do those during the

  circuit which I'll type here in a minute. Here's the change. Do the heel kicks

  2nd to last and do the high knees as the last plyometric exercise. And for

  both exercises, do 5x30sec. for all 8 weeks. In other words, stay in that

  stationary position and do the heel kicks for 30 seconds. I'm sure you'll

  understand. Ok, here's the circuit.

 

 

  Weeks   Leg Press        Leg Curls         Leg Extension

  1&2      3x8, 5x40yds   3x8, 5x40yds   3x8, 5x40yds

  3&4      3x8, 6x40yds   3x8, 6x40yds   3x8, 6x40yds

  5&6      3x8, 5x50yds   3x8, 5x50yds   3x8, 5x50yds

  7&8      3x8, 6x50yds   3x8, 6x50yds   3x8, 6x50yds

 

  Note- Rest 1 min. in between sets and 1 min. in between sprints. Increase

  weight for each exercise by at least 10 pounds every week!!!

 

  Important- After completing the 3rd set of each exercise perform 5 sprints,

  then return to the next exercise and then perform 5 more sprints.

 

  Example- After finishing last set of leg press run 5 sprints. Return and

  perform 3 sets of leg curls then go run 5 more sprints. Return and perform 3

  sets of leg extensions before finishing the last 5 sprints. A total of 15-18

  sprints should be ran each workout.

 

  Guidelines for performing the Speed and Jumping Program at the Same Time.

 

  1st- Perform the exercises and drills in the speed program. (High knees and

  heel kicks with ankle weights)

  2nd- Perform the circuit in the jumping program.

  3rd- Rest for 3-5 minutes.

  4th- Perform the circuit in the speed program.

 

  Upper Body Strength Program

 

  Tues., Sat. Thurs. Thurs.

  Bench Press Tricep Pushdown Military Press

  Week1 5x5, 5x12 5x8, 5x12 5x8, 5x12

  Week2 5x5, 5x12 5x8, 5x12 5x8, 5x12

  Week3 5x5, 5x12 5x8, 5x12 5x8, 5x12

  Week4 5x5, 5x12 5x8, 5x12 5x8, 5x12

 

  Notes- Rest 3-5 min. in between bench press sets and 1-2 min. in between

  triceps and military press sets.

 

  To choose a starting weight for each exercise find out a weight that you can

  do two reps over the prescribed number. For example; if you bench 225 l/b's

  seven times and can't do it any more then you should use this weight to start

  out with for the five sets. The same holds true for tricep pushdown and

  military press. Use a weight that allows you to perform 10 reps but no more to

  begin with.

 

  For the bench press the second sets are to be performed with 90 l/b's less

  than what you started out doing without any rest. Example; if you benched 225

  l/b's you should immediately with no rest take off 45 l/b's from each side

  dropping down 90 l/b's to 135 l/b's and perform twelve reps or until you can't

  lift the weight any more to complete one set.

 

  For the tricep pushdown and military press the second sets should be performed

  with 30 l/b's less than what you started with. Example; if you tricep pushdown

  100 l/b's immediately with no rest drop down to 70 l/b's and perform twelve

  reps or until you can't lift the weight any more to complete one set.

 

  Every week you should go up 10 l/b's in each exercise.