12 Week Program
3
Superior Speed System 12 Week Program Weeks 1-4 Day 1 Speed Corrective Stretches Dynamic Warmup Iso-Activation Drills - Wall Knee Raises - 3 x 20 seconds each leg - 1 leg Bridges - 3 x 20 seconds each leg - Core Linking A - 2 x 20 - Seated Arm Pump - 2 x 10 each arm Force Form Firing - Ground Sprints - x 10 (10 yds) Speed Domination Drill - Box Jumps - x 15 (build up to Max height jump) - ESS Box Jumps - x 10 Day 2 Speed Corrective Stretches Dynamic Warmup Iso-Activation Drils - Wall Knee Raise - 3 x 20 seconds each leg - 1 Leg Bridges - 3 x 20 seconds each leg - Core Linking B - 2 x 20 total - Seated Arm Pump - 2 x10 each arm Force Form Firing - Striders - x 10 (50 yds) Speed Domination Drill - 1 Leg Plyo Circuit - x 2 (20 yds) Day 3 Speed Corrective Stretches Dynamic Warmup Iso-Activation Drills - Wall Knee Raise- 3 x 20 seconds each leg - 1 Leg Bridge - 3 x 20 seconds each leg - Core Linking A & B - 2 x 10 both - Seated Arm Pump - 2 x 10 double arm Force Form Firing - Wall Spints A - 5 x 10 each leg Speed Domination Drills - Depth Jumps - 6 x 2 (gradually move up) - Knee Jumps - 5 x 5 (if easy progress to hands above head) Weeks 4-8 Day 1 Speed Corrective Stretches Dynamic Warmup
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Transcript of 12 Week Program
Superior Speed System12 Week Program
Weeks 1-4Day 1Speed Corrective StretchesDynamic WarmupIso-Activation Drills
- Wall Knee Raises - 3 x 20 seconds each leg- 1 leg Bridges - 3 x 20 seconds each leg- Core Linking A - 2 x 20 - Seated Arm Pump - 2 x 10 each arm
Force Form Firing- Ground Sprints - x 10 (10 yds)
Speed Domination Drill- Box Jumps - x 15 (build up to Max height jump)- ESS Box Jumps - x 10
Day 2Speed Corrective StretchesDynamic WarmupIso-Activation Drils
- Wall Knee Raise - 3 x 20 seconds each leg- 1 Leg Bridges - 3 x 20 seconds each leg- Core Linking B - 2 x 20 total- Seated Arm Pump - 2 x10 each arm
Force Form Firing- Striders - x 10 (50 yds)
Speed Domination Drill- 1 Leg Plyo Circuit - x 2 (20 yds)
Day 3Speed Corrective StretchesDynamic WarmupIso-Activation Drills
- Wall Knee Raise- 3 x 20 seconds each leg- 1 Leg Bridge - 3 x 20 seconds each leg- Core Linking A & B - 2 x 10 both- Seated Arm Pump - 2 x 10 double arm
Force Form Firing- Wall Spints A - 5 x 10 each leg
Speed Domination Drills- Depth Jumps - 6 x 2 (gradually move up)- Knee Jumps - 5 x 5 (if easy progress to hands above head)
Weeks 4-8Day 1Speed Corrective StretchesDynamic Warmup
Iso-Activation Drills- Band Hip Flexor - 3 x Failure- Band Gluteal - 3 x Failure- Core Linking A - 2 x 20- Seated Arm Pump - 2 x 10 each arm
Force Form Firing- Falling Sprints - x 10 (10 yds)
Speed Domination Drills- Hurdle Jumps - x 15 (gradually moving up in height)
Day 2 Speed Corrective StretchesDynamic WarmupIso-Activation Drills
- Band Hip Flexor - 3 x Failure- Band Gluteal - 3 x Failure- Core Linking B - 2 x 20 total- Seated Arm Pump - 2 x 10 each arm
Force Form Firing- Downhill Sprints - x 10 (at least 30 yds)
Speed Domination Drills- 2 Leg Plyo Circuit - x 2 (20 yds)
Day 3Speed Corrective StretchesDynamic WarmupIso-Activation Drills
- Band Hip Flexor - 3 x Failure- Band Gluteal - 3 x Failure- Core Linking A & B - 2 x 10 both- Seated Arm Pump - 2 x 10 double arm
Force Form Firing- Wall Sprints B - 8 x 5 seconds each leg
Speed Domination Drills- Lunge Complex - 3 x 10 each move- Triple Jump - x 5 each leg
Weeks 8-12Day 1Speed Corrective StretchesDynamic WarmupIso-Activation
- Barrier Knee Raise - 3 x 25 seconds- Posterior Chain Contraction - 3 x 10 each leg- Core Linking A - 2 x 20- Overhead Goodmornings - 3 x 10
Force Form Firing- Ball Drops - x 15 (gradually increasing distance)
Speed Domination Drills- Power Extension/ Quick Flexion - 5 x 7 seconds each movement
Day 2 Speed Corrective StretchesDynamic WarmupIso-Activation
- Barrier Knee Raise - 3 x 30 seconds- Posterior Chain Contraction - 3 x 30 seconds- Core Linking B - 2 x 20 total- Overhead Goodmornings - 3 x 10
Form Force Firing - Stride Checkers - x 7
Speed Domination Drills- Band Jumps - 5 x 7 each movement
Day 3Speed Corrective StretchesDynamic WarmupIso-Activation
- Barrier Knee Raise - 3 x Failure- Posterior Chain Contraction - 3 x Failure- Core Linking A & B - 2 x 10 both- Overhead Goodmornings - 3 x 10
Form Force Firing- 20 yd Sprints - x 12
Speed Domination Drills- Knee Jump Explosions - x 20
