This training is designed with 3 working days. Acceleration Focus, Max Velocity, and Change of Direction. Watch for more insight on the why.

This day is designed to get you moving from 0 to full speed as fast as possible. Start with a warm-up activity like a light jog, a game of spike ball,... More

Power clean starting at 135 for 4 reps and increase weight each set with a focus on moving the bar as fast as possible. Superset with hurdle jumps for... More

Max Velocity focuses on slightly longer distances and outputs than previous workouts. Start with a warm-up and stretch and move into weighted and unweighted... More

K Box Squats for 3x10 or Trap Bar hold at squat for 3x30 second Approach Jumps to measure your maximum vertical or standing vertical jump/box jumps can... More

This day is designed to increase your agility. Start with a warmup sport or a light jog then go into stretches such as knee hugs and lunges. Work on... More

For the lifting portion of the workout do it as a circuit. Start with bird dog dumbbell rows for 10 reps and 6 sets Dumbbell RDLs for 5 sets Bench press... More