Power & Speed Program In Season

Plyos – single hurdle jump and sprint 22m walk back recovery, increase height each rep if you can x 5, 5 x 22m bound then 28m sprint, repeat long jumps 22m then sprint out x 5

Assisted work with bungees – have a partner stretch out the cord he has a football, you sprint out with the assistance of the cord and receive a pass on an arc line to his left or right vary it each time, 4 each side.

Weights – 1A + 1B

In and Outs – sprint hard for 20m ease back for 10m sprint hard for 20m and then ease out for 10m repeat x 5

Weights – 2A + 2B

Flying 30’s – build up over 22m and then hit top pace and hold through to the half way line walk through to the other end and repeat x 4

Weights – 3A + 3B

Second Session (usually Thursday)
Warm up for 15 minutes with a range of movement drills and gradual increase in speed till you are at around 85% of top speed and are ready to go, say high knees, carioca, marching drills. You know what to do.

Hurdles forward warm up series:
2 x March
2 x Skip
2 x Run
Medicine Ball throws and sprint after them, 3 x different weights, light, medium and heavy, overhead throw, forward throw, chest pass throw, 5 times each drill 2 x light (3 – 5kg), 2 x medium (8 – 12kg), 1 x heavy (15 – 20kg)

Weights – 1A + 1B
Resisted (parachute or harness with partner or sled (20kg)) – sprint with resistance for 22mm then release and sprint for 30m with no resistance x 8

Weights – 2A + 2B
Acceleration sprints from different starting positions over 15 – 22m, on chest, on back roll to chest get up, seated facing away, sprint start x 10

Weights – 3A + 3B

Do the power weights program immediately after the sprint sessions, or you can integrate them into the speed session by doing a block (1A + 1B) after a speed drill, so that you are going in and out of the gym, as listed in the example programs. We have had good effect doing this as neural stimulation method.

Power Weights Program
Choose one (1) exercise from each category:
(1a) Power Tackler or Hammer Push/Pull or Power Snatch or Power Clean
(1b) Repeat Hurdle Jumps or Knees to feet Jumps or Box Jump ups or Band Jump Outs
(2a) ¼ Explosive Squat or Band Box Squat or Jump Squat or Power Sprinter
(2b) Repeat Hurdle Jumps or Knees to feet Jumps or Box Jump ups or Band Jump Outs
(3a) Hammer Jammer or Push Press or Band Bench or Split Jerk
(3b) Clap Push ups or Drop Rebound Push ups or MB Rebound Push or MB Cross-Over Push ups

Monday or Tuesday
3 sets x 3 reps @ 70 – 85%/Contrasts 3 sets x 6 reps

Wednesday or Thursday
3 sets x 6 reps @ 40 – 60%/Contrasts 3 sets x 3 reps