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  • Strength Training Program: Name: Phase: Strength Speed

    Transféré par

    Amogh Pandit
    14 vues5 pages
    This document outlines a strength training program with multiple phases. It includes exercises like box jumps, Nordic curls, Russian twists, and plyo push ups. For each exercise, it tracks sets, repetitions, rest time between sets, and calculates total volume for each session in the phase. The goal is to progress workload over multiple sessions and phases through increased repetitions, decreased rest times, or added load.

    Description originale:

    speed strength

    Titre original

    Gca Speed Strength

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    This document outlines a strength training program with multiple phases. It includes exercises like box jumps, Nordic curls, Russian twists, and plyo push ups. For each exercise, it tracks sets, repetitions, rest time between sets, and calculates total volume for each session in the phase. The goal is to progress workload over multiple sessions and phases through increased repetitions, decreased rest times, or added load.

    Droits d'auteur :

    © All Rights Reserved
    Téléchargez comme XLS, PDF, TXT ou lisez en ligne sur Scribd
    Signaler comme contenu inapproprié
    14 vues5 pages

    Strength Training Program: Name: Phase: Strength Speed

    Transféré par

    Amogh Pandit
    This document outlines a strength training program with multiple phases. It includes exercises like box jumps, Nordic curls, Russian twists, and plyo push ups. For each exercise, it tracks sets, repetitions, rest time between sets, and calculates total volume for each session in the phase. The goal is to progress workload over multiple sessions and phases through increased repetitions, decreased rest times, or added load.

    Droits d'auteur :

    © All Rights Reserved
    Téléchargez comme XLS, PDF, TXT ou lisez en ligne sur Scribd
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    sur 5

    STRENGTH TRAINING PROGRAM

    NAME: PHASE: STRENGTH SPEED


    REST DATE: DATE: DATE: DATE:
    EXERCISES TEMPO
    (SEC) SESSION DATA SESSION DATA SESSION DATA SESSION DATA
    Reps 5 5 5 5 Tot Reps 5 5 5 5 Tot Reps 5 5 5 5 5 Tot Reps 5 5 5 Tot

    Com Com Com Com


    BOX JUMPS 60
    Load Load Load Load

    Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

    Reps 5 5 5 5 Tot Reps 5 5 5 5 Tot Reps 5 5 5 5 5 Tot Reps 5 5 5 Tot

    Com Com Com Com


    MED BALL SIDE THROWS 60
    Load Load Load Load

    Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

    Reps 5 5 5 5 Tot Reps 5 5 5 5 Tot Reps 5 5 5 5 5 Tot Reps 5 5 5 Tot

    JUMP WITH 2 LAND WITH 1 Com Com Com Com


    60
    BARRIER JUMP Load Load Load Load

    Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

    Reps 5 5 5 Tot Reps 5 5 5 Tot Reps 5 5 5 Tot Reps 5 5 5 Tot

    Com Com Com Com


    NORDIC 60
    Load Load Load Load

    Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

    Reps 10 10 10 Tot Reps 10 10 10 Tot Reps 10 10 10 Tot Reps 10 10 10 Tot

    Com Com Com Com


    RUSSIAN TWIST 60
    Load Load Load Load

    Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

    Total Daily Volume Session 1 0 Session 1 0 Session 1 0 Session 1 0


    STRENGTH TRAINING PROGRAM
    NAME: PHASE: STRENGTH SPEED
    REST DATE: DATE: DATE: DATE:
    EXERCISES TEMPO
    (SEC) SESSION DATA SESSION DATA SESSION DATA SESSION DATA
    Reps 6 6 6 6 Tot Reps 6 6 6 6 Tot Reps 6 6 6 6 6 Tot Reps 6 6 6 Tot

    JUMP IN PLACE FOR Com Com Com Com


    HEIGHT Load Load Load Load

    Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

    Reps 6 6 6 6 Tot Reps 6 6 6 6 Tot Reps 6 6 6 6 6 Tot Reps 6 6 6 Tot

    SPLIT JUMP SAME SIDE Com Com Com Com


    LANDING Load Load Load Load

    Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

    Reps 6 6 6 6 Tot Reps 6 6 6 6 Tot Reps 6 6 6 6 6 Tot Reps 6 6 6 Tot

    MED BALL OVER HEAD Com Com Com Com


    THROWS Load Load Load Load

    Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

    Reps 4 4 4 4 Tot Reps 4 4 4 4 Tot Reps 4 4 4 4 4 Tot Reps 4 4 4 Tot

    MULTIPLE DL HOPS FOR Com Com Com Com


    DISTANCE Load 20 MTRS DISTANCE Load 20 MTRS DISTANCE Load 20 MTRS DISTANCE Load 20 MTRS DISTANCE

    Vol ### 0 0 0 0 ### Vol ### 0 0 0 0 ### Vol ### 0 0 0 0 ### Vol ### 0 0 0 0 ###

    Reps 8 8 8 Tot Reps 8 8 8 Tot Reps 8 8 8 Tot Reps 8 8 8 Tot

    Com Com Com Com


    BACK EXTENSION
    Load Load Load Load

    Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

    Total Daily Volume Session 1 #VALUE! Session 1 #VALUE! Session 1 #VALUE! Session 1 #VALUE!
    STRENGTH TRAINING PROGRAM
    NAME: PHASE: STRENGTH SPEED
    REST DATE: DATE: DATE: DATE:
    EXERCISES TEMPO
    (SEC) SESSION DATA SESSION DATA SESSION DATA SESSION DATA
    Reps 3 3 3 3 Tot Reps 3 3 3 3 Tot Reps 3 3 3 3 3 Tot Reps 3 3 3 Tot

    Com Com Com Com


    PLYO PUSH UPS
    Load Load Load Load

    Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

    Reps 3 3 3 3 Tot Reps 3 3 3 3 Tot Reps 3 3 3 3 3 Tot Reps 3 3 3 Tot

    SL LATERAL HOPS OVER Com Com Com Com


    CONES Load Load Load Load

    Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

    Reps 3 3 3 3 Tot Reps 3 3 3 3 Tot Reps 3 3 3 3 3 Tot Reps 3 3 3 Tot

    PRONE MED BALL CHEST Com Com Com Com


    PASS Load Load Load Load

    Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

    Reps 8 8 8 Tot Reps 8 8 8 Tot Reps 8 8 8 Tot Reps 8 8 8 Tot

    OVER HEAD MED BALL Com Com Com Com


    WALL SLAMS Load Load Load Load

    Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

    Reps 10 10 10 Tot Reps 10 10 10 Tot Reps 10 10 10 Tot Reps 10 10 Tot

    Com Com Com Com


    V SIT UPS
    Load Load Load Load

    Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

    Reps 10 10 10 Tot Reps 10 10 10 Tot Reps 10 10 10 Tot Reps 10 10 Tot

    Com Com Com Com


    REV HYPER
    Load Load Load Load

    Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

    Total Daily Volume Session 1 0 Session 1 0 Session 1 0 Session 1 0


    week 1 week 2 week 3 week 4

    "W' AGILITY RUNS 6 SPEED LADDER


    40 MTRS X 6 X 2 40 MTRS X 6 X 3 DRILLS
    X 2 SETS 1 : 12 X 6 X 2 SET 1 :
    SETS 1 : 10 WORK TO SETS 1 : 10 WORK TO 10 WORK
    WORK TO REST TO REST
    REST RATIO REST RATIO
    RATIO RATIO

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