10 WEEK SPEED-STRENGTH PROGRAM

This is the full program for high school, college and pro players. This manual guides you through a 10 week program for speed, strength and agility with a calendar view outlining what to do each day. 

This manual includes:

  • Progressions from quick feet patterns to explosive agility
  • Body weight, dumbbell and barbell strength exercises
  • Medicine ball training for dynamic power
  • Plyometric power programs for explosive bursts
  • Speed programs for quick starts and dynamic acceleration
  • Progressive phases to challenge each player at their level
  • Supplemental programs to add variety

This program is broken down into 2 week training blocks, starting with the bottom right modules in the RISE app (Quickness, Speed-Strength and General Strength). Every 2 weeks the program the program progresses to more dynamic strength, power, agility and speed workouts, mixing in supplemental workouts to broaden your foundation and add variety. This challenging program uses a mix of dumbbells, medicine balls, boxes or stairs and open space speed, agility and quickness drills to take your game to the next level.

Click the link below to download the program:

Download the SPEED & STRENGTH Manual (PDF)

 


 


8 WEEK IN-SEASON STRENGTH PROGRAM

This is the in-season strength program for high school, college and pro players. This manual guides you through a 8 week program for improving your strength and power in a 2-3 day/week in-season program with a calendar view outlining what to do each day. 

This manual includes:

  • Body weight, dumbbell and barbell strength exercises
  • Medicine ball training for dynamic power
  • Plyometric power programs for explosive bursts
  • Progressive phases to challenge each player at their level
  • Supplemental programs to add variety

This program is broken down into weekly training blocks, giving you 2 workout options each week (options for weeks after a game and for weeks leading up to a game). Every 2 weeks the program the program progresses to more dynamic strength, power, agility and speed workouts, mixing in supplemental workouts to broaden your foundation and add variety. This challenging program uses a mix of dumbbells, medicine balls, boxes or stairs and open space speed, agility and quickness drills to take your game to the next level.

Click the link below to download the program: 

Download the IN-SEASON STRENGTH Manual (PDF)