Speed & Agility Fitness


Week 1



Welcome to this week's Strength & Conditioning Program! Your workouts are listed below and include links to instructional videos. In this week's power phase, aim to explode with power in the concentric phase and slowly retract (with control) in the eccentric phase at about a 1-to-4 ratio. Ex: in a squat, explode up and descend slowly with control. If it takes about 1 sec. to explode up, the descent should take about 4 sec.


Set format:

1st set - 15 reps with low weight (just bar if called for).

2nd set - just enough weight for 12 reps.

3rd set - just enough weight for 10 reps.

4th set - just enough weight for 8 reps

5th set - just enough weight for 10 reps.



Workout 1





10 min warm-up (Jog/bike/skipping)

1. Chest Press

2. Incline Chest Press

3. Underhanded DB flys

4. tricep curls

5. skull crushers


1 2 3 4 5

Workout 2





10 min warm-up (Jog/bike/skipping)

1. Banded Deadlifts

2. Standing Rows

3. Battle ropes (3 x 1min)

4. Pullups (3 x to failure)

5. Bicep Curls (3 x Drop-set to failure)


4 1 2 3 5

Workout 3





10 min warm-up (Jog/bike/skipping)

1. Squats

2. Medicine ball squat thrusts

3. Arnold Shoulder presses

4. Standing shoulder raises

5. Ball Slams


1 2 3 4 5

Workout 4





10 min warm-up (Jog/bike/skipping)

1. Russian Twists

2. Yoga Ball planks (do 3 x 10 circles)

3. Ab Roller (3 x 10)

4. Mobility Ab Stretch

5. Mobility Thoracic stretch


1 2 3 4 5
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