Here is a sample strength and conditioning workout you can do to work on speed and power.
3 sets. Repetitions = 5. 1- 2 minutes rest. Don't do more than 5 repetitions. I am aware that you can do more, but this plan is for speed and power, not endurance. So, you should go fast and only 5 repetitions.
These exercises work 4 movements- pushing, pulling, jumping and abs.
Do these exercises with perfect technique- without technical flaws, but fast.
- Warm-up. 3- 4 minutes. Here is a link with a couple of warm-up exercises. Choose which exercises you want to do. http://www.xlathlete.com/xl/export/drill_sheet_Dynamic%20Warm%20Up%20For%20Sport%201_1395277235956.pdf
2. Push-ups. Repetitions = 5 very fast. 3 sets. 1 minute rest between sets.
3. Inverted rows. fast. repetitions = 5. 1 minute rest. 3 sets.
4. Alternate scissors hops. 5 repetitions. Very high. 3 sets. 1 minute rest. http://xlathlete.com/view_exercise2.jsp?exercise_id=1430
5. Clap push-ups. 5 repetitions. 3 sets. 1 minute rest. http://xlathlete.com/view_exercise2.jsp?exercise_id=1430
6. Abs. Do each exercise once. Just 1 set. Repetitions= ?. 1 minute rest. Here are the links:
Alternating push-up bridge. http://xlathlete.com/view_exercise2.jsp?exercise_id=390
Cobra http://xlathlete.com/view_exercise2.jsp?exercise_id=349
Cross-over crunch. http://xlathlete.com/view_exercise2.jsp?exercise_id=348
Forward walking plank. http://xlathlete.com/view_exercise2.jsp?exercise_id=3583
7. Sprints. Run very fast. 5 sets. 40 yards. 2 minutes rest.
8. Stretching- slow. yoga-type exercises. Example:
http://www.youtube.com/watch?v=fxsQr7YOq7o
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