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