Speed & Agility Fitness


Week 2



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. Box Jumps (3 x 12)

2. Bosu Stability Jumps (3 x 12)

3. Wall sit (3 x 1min)

4. Open body touches (3 x 3min)

5. One leg passes (3 x 1min per leg)


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Workout 2





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

1. Single leg RDLs (reps above on each leg)

2. Lateral Ball Slams (3 x 1min)

3. Alternating DB Plank Rows (3 x 15 each arm)

4. One Touch Wall passes (3 x 3min)

5. Outside Foot Touches (3 x 3min)


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Workout 3





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

1. In/out pushups (3 x 20)

2. KB swings (3 x 15)

3. Assisted one arm pushup (3 x 10 each arm)

4. cone weaves (3 x 3min)

5. Aerial Controls (3 x 10 each leg)


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Workout 4





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

1. Weighted Deadbugs (3 x 20)

2. Kneeling wood chops (3 x 12 each side)

3. two touch passes (5min)

4. Weighted pass/layoffs (5min)

5. One Two passes (5min)


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