Speed Training Program

• Between sets rest 3-5 minutes

• Speed training has to be done fully recovered in order to be effective

• Helps to have a training partner or a little group

• No soda or big meal at least 2 hours before training.

Training programs should be created individually for your specific needs and level. This program is just an example to give you ideas.

RPM = maximum weight for one repetition

85% = 85% of the one rep max

(If you are really serious about improving your skills and playing on a professional level,  take full advantage of our sport specific personal training in Carmel Indiana. To find out more visit SondraFitness.com.)

Monday Morning:

Core:

Core and balance workout 30 minutes

Coordination Drills for Your Sports 30 minutes

Stretching to 15 minutes (prepares for night workout)

Monday Night:

warm-up:

Jogging and Stretching 10-20 minutes

Sprints:

2x100 meter dash with 70% speed

2x60 meter dash with 85% speed

5x40 meter dash with 100% speed

5x20 meter dash with 100% speed

10x20 meter dash with 100% speed backwards

10x10 meter sideways

10x10 meter cross over

Explosive Jumps:

Skating Jumps 5x10

Lunges Jumps Forward (alternate legs) 5x10

One Leg Jumps 5x10

Sprints:

5x10 meter dash with 100% speed

Cool-down:

Jogging and stretching 10-20 minutes

Tuesday Morning:

Core:

Core and balance workout 30 minutes

Coordination Drills for Your Sports 15 minutes

Quick Feet Latter Drills 15 Minutes

Stretching to 15 minutes (prepares for night workout)

Tuesday Night:

warm-up:

Jogging and Stretching 10-20 minutes

Power Clean:

5x6 50% RPM

Dead Lift:

5X3 50% RPM

5x3 75% RPM

5X3 85-95% RPM

Explosive Squats:

5X3 50% RPM

5x3 75% RPM

5X3 85-95% RPM

1X3 No Weights

Calves:

10x10-100

Bench Press:

explosive push-ups 4x6

explosive bench press 4x6 30% RPM

explosive bench press 4x6 50% RPM

explosive bench press 2x2 80% RPM

explosive bench press 5x3-5  90-95%RPM

explosive push-ups 3X3

Latpull Down:

4x10 60% RPM

5x5 80% RPM

5x3-5  90-95%RPM

explosive with free weights 3X3

Sprints:

5x10 meter dash with 100% speed

Cool-down:

Jogging and stretching 10-20 minutes

Wednesday:

Balance and Coordination drills 15-30 minutes

stretching 15-30 minutes

Thursday:

warm-up:

Jogging and Stretching 10-20 minutes

Weightlifting:

Squats 5x10 75-85% RPM

Calves 10x10-30

Bench Press 5x5 75-85% RPM

Lat pull Down 5x5 85% RPM

6 Core Movements

Speed:

Latter Drills 10 minutes

Cool-down:

light coordination exercise and stretching 10-20 minutes

Friday:

warm-up:

Jogging and Stretching 10-20 minutes

Sprints:

2x100 meter dash with 70% speed

2x60 meter dash with 85% speed

2x40 meter dash with 100% speed

2x20 meter dash with 100% speed

5x20 meter dash with 100% speed backwards

Explosive Jumps:

Skating Jumps 3x6

Slalom Jumps 3x6

Indian Jumps 3x6

Squat Jump 3x6

Sprints:

5x40 meter dash with 100% speed

Cool-down:

Jogging and stretching 10-20 minutes

Weekend:

Rest:

Do light coordination and flexibility exercises

If you are really serious about improving your skills and playing on a professional level,  take full advantage of our sport specific personal training in Carmel Indiana. To find out more visit SondraFitness.com.