STRENGTH TRACK:


In the image, you will see the RED strength track portion of the GameSPEED pyramid made up of:

  • 3 Foundational Modules
  • 2 Integrated Modules
  • 1 Athletic Power Module that blends all aspects together.

Each module contains 3 progressively challenging phases that focus on progressing from simple movement patterns that build confident athleticism to more intense activities that use strength and power exercises to improve athletic speed and agility. The phase 1 programs will use body weight and light dumbbell activities, while the phase 2 and 3 programs will blend in medicine ball and barbell lifts for more advanced players.

In addition to the 3 phases, each module will include supplemental workouts that will focus in on specific aspects and allow you to specialize your training to meet your needs. Each module will contain anywhere from 3-7 supplemental workouts which are updated seasonally.


FOUNDATIONAL MODULES


These 3 modules set the foundation for our strength program. Click below to digs deeper into the exercises in the 3 Foundational modules included in the Strength Track.

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GENERAL STRENGTH


This module sets the foundation with our primary strength training exercises progressed over 3 phases and a series of supplemental workouts. Each phase will get a little bit more aggressive, and strengthen specific patterns that will build confident, athletic speed.

  • Squatting & Lunging Patterns
  • Upper Body Strength
  • Athletic Positioning for Power
  • Core Stability & Balance
  • Total Body Strength

 

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SPEED STRENGTH


This module sets the foundation with our more athletic movement strength training which is progressed over 3 phases and a series of supplemental workouts. Each workout focuses on connecting athletic movements with strengthening activities to build explosive, confident speed.

  • Hopping & Bounding
  • Box & Stair Jumps
  • Total Body DB & MB Patterns
  • Power Positioning Aspects
  • Rhythmic Movement Focus

 

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QUICKNESS


This module sets the foundation for our agility and speed program which is progressed over 3 phases and a series of supplemental workouts. Each phase will get more aggressive with the patterns, starting with balanced hops and sprint start positioning, and progressing into dynamic decelerations, quick turns and explosive bursts.

  • Quick Footwork Patterns
  • Sprint Starts from Different Positions
  • Body Control in Deceleration
  • Dynamic Turns and Agility Prep
  • Explosive Bursts

 


INTEGRATED MODULES


These 2 modules blend the patterns and strength exercises from the foundational level and progress them into quick combos and complexes that build confident explosiveness and muscular endurance. As you progress through these workouts your speed & power gains are merged with explosive agility and speed.

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POWER ENDURANCE


This module is an integrated mix of the SPEED STRENGTH and GENERAL STRENGTH modules and progresses over 3 phases into more explosive focused combination lifts and complexes to build both power and muscular endurance. Each phase and supplemental workout will focus on adding speed to the strength pattern to enhance quick, explosive power.

  • Body Weight & Dumbbell Supersets
  • Explosive Jumps & Throws
  • Total Body Complexes
  • Advanced Core Training
  • Explosive Lower Body Strength

 

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EXPLOSIVE AGILITY


This module is an integrated mix of the SPEED STRENGTH and QUICKNESS modules and progresses over 3 phases into more explosive footwork and speed patterns. Each phase and supplemental workout will focus on building your confidence in quick acceleration and dynamic quickness.

  • Defensive Footwork
  • First Step Quickness
  • Quick Change of Direction
  • Reactive Turns
  • Repeated, Sustainable Speed

 


ATHLETIC POWER


This module blends all aspects from the modules below it... Quickness, Agility, Strength & Power Endurance into single workouts that enhance your ability to move with explosiveness in athletic patterns.

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ATHLETIC POWER


This is the final progression of our strength track, where we combine all the speed and explosive body control with strength and power. This 3 phase progression will start with lighter dumbbell and body weight exercises designed to allow you to move with aggressive speed in athletic patterns, then will progress into medicine ball and barbell total body lifts for maximum power and explosiveness.

  • Explosive Jump and Hop Patterns
  • Total Body Power
  • Athletic Olympic Lifting Variations
  • Speed Based Power 
  • Dynamic Core & Lower Body Exercises

GET INSTANT ACCESS TO ALL MODULES!


If you want to take your training to a new level, and unlock new workouts click the link below and view our new guided programs. When you purchase a specific program those modules are unlocked in the app...then download the guided program and you are on your way to improving your GameSPEED!

Click Here For Program Options