PERFORMANCE LOCKDOWN 4-WEEK TEMPLATE Weekly Structure Monday: Extensive Tempo Strength Training Tuesday: Speed Training: Acceleration Focus Wednesday: Rest Day Thursday: Speed Training: Top Speed Focus Friday: Extensive Tempo Strength Training Saturday: Speed Training: Change of Direction Focus Sunday: Rest Day PERFORMANCE STRENGTH Monday Week 1 Week 2 Week 3 Week 4 Exercise Exercise Type Notes Sets Reps Rest Sets Reps Rest Sets Reps Rest Sets Reps Rest A1) Depth Jump Plyometric Jump off ground quicky. 3 5 0s 3 5 0s 3 5 0s 3 5 0s Upper Body A2) Clap Push Up Push ground away. 3 5 60s 3 5 60s 3 5 60s 3 5 60s Power Max reps in each position: Mechanical Drop B1) Push Up Clusters Push Up / Incline Push Up / 3 Max 60s 3 Max 60s 3 Max 60s 3 Max 60s Set Decline Push Up. C1) Split Squat ISO Hold Isometric Hold Push foot against ground. 3 25s 60s 3 35s 60s 3 45s 60s 3 55s 60s Exaggerate hip extension. Lift D1) Hip Bridge ISO Hold Isometric Hold hands above head & off 3 35s 60s 3 45s 60s 3 55s 60s 3 65s 60s ground. Lower Body Perform in place or walking. E1) Reverse Lunge 3 10 ea 0s 3 12 ea 0s 3 15 ea 0s 3 20 ea 0s Accessory Push ground away. E2) Side Plank w/Rotation Trunk Accessory Maintain upright chest. 3 10 ea 0s 3 10 ea 0s 3 10 ea 0s 3 10 ea 0s Front Plank Shoulder E3) Trunk Accessory Limit trunk rotation. 3 8 ea 30s 3 10 ea 30s 3 12 ea 30s 3 15 ea 30s Taps Friday Week 1 Week 2 Week 3 Week 4 Exercise Exercise Type Notes Sets Reps Rest Sets Reps Rest Sets Reps Rest Sets Reps Rest A1) Scissor Jumps Plyometric Push the ground away. 3 5 ea 0s 3 5 ea 0s 3 5 ea 0s 3 5 ea 0s Shoulder Perform listed reps in each A2) Shoulder I-Y-T-W 3 15 ea 60s 3 15 ea 60s 3 15 ea 60s 3 15 ea 60s Accessory position. Overcoming B1) Towel Deadlift ISO Hold Maximum tension. 3 35s 0s 3 45s 35s 3 55s 35s 3 65s 35s Isometric B2) Spanish Squat ISO Hold Yielding Isometric Heels raised on plate. 3 35s 60s 3 45s 35s 3 55s 35s 3 65s 35s Perform listed reps in each Lower Body position: Forward Lunge / C1) Lunge Matrix 3 12 ea 60s 3 12 ea 12 ea 3 12 ea 12 ea 3 12 ea 12 ea Accessory Lateral Lunge / Reverse Lunge. D1) Legs Only Deadbug Trunk Accessory Resist trunk flexion. 3 10 0s 3 10 0s 3 10 0s 3 10 0s Front Plank Shoulder D2) Trunk Accessory Resist trunk rotation. 3 12 ea 0s 3 12 ea 0s 3 12 ea 0s 3 12 ea 0s Reach Maintain upright chest and D3) Copenhagen Plank Trunk Accessory 3 15 ea 30s 3 15 ea 30s 3 15 ea 30s 3 15 ea 30s side plank position. SPEED Tuesday - Acceleration Focus Week 1 Week 2 Week 3 Week 4 Exercise Notes Rest Sets Reps Sets Reps Sets Reps Sets Reps Posture Hold 30s 30s 30s 30s Front Side Hold 15s each leg 15s each leg 15s each leg 15s each leg Reinforce the key cues of 1. Wall Drills Posture March acceleration: tall posture, forward 10 each leg 10 each leg 10 each leg 10 each leg body lean, positive shin angles, Stay fresh, rest as needed. 2 2 2 2 Single Exchange dorsiflexed foot, push the floor 6 each leg 6 each leg 6 each leg 6 each leg away with force. Double Exchange 6 each leg 6 each leg 6 each leg 6 each leg Triple Exchange 6 each leg 6 each leg 6 each leg 6 each leg 2. Plyometrics Broad Jump 5 5 5 5 Single Leg Bound & Stick Perform in a circuit. 120s between sets. 2 5 each leg 2 5 each leg 2 5 each leg 2 5 each leg Single Leg Hop & Stick 5 each leg 5 each leg 5 each leg 5 each leg 1 Step Push 3-5 3-5 3-5 3-5 3. Sprint Primer Project from the hips, be 2 Step Push 3-5 3-5 3-5 3-5 expressive, your foot is the Rest as needed between 2-4 2-4 2-4 2-4 hammer so push the ground repetitions. 3 Step Push 3-5 3-5 3-5 3-5 away. Free Sprint 5m 5m 5m 5m 4. Free Sprint 10 m Sprint 5 5 5 5 Relax your upper body. Sprint as Rest as needed between 20 m Sprint fast as you can with the cues 1 5 1 5 1 5 1 5 repetitions. reinforced. 30 m Sprint 5 5 5 5 Thursday - Top Speed Focus Week 1 Week 2 Week 3 Week 4 Exercise Notes Rest Sets Reps Sets Reps Sets Reps Sets Reps Ankle Hops Ankling 1. Sprint Drills Reinforce the key cues for top A-Skip speed sprinting: tall posture, high Stay fresh, rest as needed. 2 20 m 2 20 m 2 20 m 2 20 m knee action, short ground A-Switch contact. Egg Cracker Straight Leg Bound 2. Plyometrics Squat Jump 5 5 5 5 Skips for Height Perform in a circuit. 120s between sets. 2 20 m 2 20 m 2 20 m 2 20 m Skips for Distance 20 m 20 m 20 m 20 m Ankle Dribble 3. Sprint Primer Concentrate on circular foot Shin Dribble action with a heel-toe ground Rest as needed between 2 20 m 2 20 m 2 20 m 2 20 m contact. Try to contact the floor repetitions. Knee Dribble with a flat foot and bounce up. Dribble Bleed 4. Free Sprint 10 m Sprint 3 3 3 3 Try to reinforce cyclical leg Rest as needed between 20 m Sprint 1 3 1 3 1 3 1 3 action and 'pop' off ground. repetitions. 30 m Sprint 8 8 8 8 Saturday - Change of Direction Focus Week 1 Week 2 Week 3 Week 4 Exercise Notes Rest Sets Reps Sets Reps Sets Reps Sets Reps Lateral Posture Hold 30s 30s 30s 30s Lateral Front Side Hold Reinforce the key cues of 15s 15s 15s 15s 1. Wall Drills change of direction: tall posture, Crossover Front Side Hold positive shin angle, forward body Stay fresh, rest as needed. 2 15s 2 15s 2 15s 2 15s lean, toes pulling to shin - similar Lateral Load & Smash to acceleration. 6 each leg 6 each leg 6 each leg 6 each leg Crossover Load & Smash 6 each leg 6 each leg 6 each leg 6 each leg 2. Plyometrics Lateral Broad Jump 5 each side 5 each side 5 each side 5 each side Lateral Bound & Stick Perform as circuit. 120s between sets. 2 5 each side 2 5 each side 2 5 each side 2 5 each side Lateral Hop & Stick 5 each side 5 each side 5 each side 5 each side Cut Step Bound 20 m 20 m 20 m 20 m 3. Primer Crossover Step Bound 20 m 20 m 20 m 20 m Rest as needed between Push and rip the ground away. 2 2 2 2 repetitions. 45 Degree Bound 5 each side 5 each side 5 each side 5 each side 45 Degree Hops 5 each side 5 each side 5 each side 5 each side 4. Free Sprint 45 Degree Change 3 each side 3 each side 3 each side 3 each side Run 10 m out, perform change of Rest as needed between 90 Degree Change 3 3 each side 3 3 each side 3 3 each side 3 3 each side direction, run 5 m to finish. repetitions. 180 Degree Change 5 each leg 5 each leg 5 each leg 5 each leg EXTENSIVE TEMPO Extensive Tempo Extensive Tempo: Made popular by the infamous Charlie Francis, extensive tempo refers to repeated running bouts performed at approximately 70% of maximum sprinting speed. Extensive tempo requires an athlete to run 100 m in the listed time (e.g., 18s). The athlete then rests the remainder of a rolling clock (e.g., 75s). The athlete repeats this for the listed number of repetitions and sets, typically resting 3 minutes between each set. PERFORMANCE
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