STRENGTH TRAINING PROGRAM

NAME: PHASE: STRENGTH SPEED

REST DATE: DATE: DATE: DATE:
EXERCISES TEMPO
(SEC) SESSION DATA SESSION DATA SESSION DATA SESSION DATA
Reps 3 3 3 3 Tot Reps 3 3 3 3 Tot Reps 3 3 3 3 3 Tot Reps 3 3 3 Tot

Com Com Com Com

PUSH PRESS 60
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps 3 3 3 3 Tot Reps 3 3 3 3 Tot Reps 3 3 3 3 Tot Reps 3 3 3 Tot

Com Com Com Com

VELOCITY SQUATS 60
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps 3 3 3 3 Tot Reps 3 3 3 3 Tot Reps 3 3 3 3 3 Tot Reps 3 3 3 Tot

VELOCITY SHOULDER Com Com Com Com

60
PRESS Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps 10 10 10 Tot Reps 10 10 10 Tot Reps 10 10 10 Tot Reps 10 10 10 Tot

Com Com Com Com

REV HYPERS 60
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps 10 10 10 Tot Reps 10 10 10 Tot Reps 10 10 10 Tot Reps 10 10 10 Tot

Com Com Com Com

RUSSIAN TWIST 60
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Total Daily Volume Session 1 0 Session 1 0 Session 1 0 Session 1 0

 STRENGTH TRAINING PROGRAM
NAME: PHASE: STRENGTH SPEED
REST DATE: DATE: DATE: DATE:
EXERCISES TEMPO
(SEC) SESSION DATA SESSION DATA SESSION DATA SESSION DATA
Reps 3 3 3 3 Tot Reps 3 3 3 3 Tot Reps 3 3 3 3 3 Tot Reps 3 3 3 Tot

Com Com Com Com

PUSH JERK
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps 3 3 3 3 Tot Reps 3 3 3 3 Tot Reps 3 3 3 3 3 Tot Reps 3 3 3 Tot

VELOCITY FLAT BENCH Com Com Com Com

PRESS Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps 3 3 3 3 Tot Reps 3 3 3 3 Tot Reps 3 3 3 3 3 Tot Reps 3 3 3 Tot

Com Com Com Com

VELOCITY DEADLIFTS
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps 3 3 3 3 Tot Reps 3 3 3 3 Tot Reps 3 3 3 3 3 Tot Reps 3 3 3 Tot

Com Com Com Com

VELOCITY BB ROWS
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps 8 8 8 Tot Reps 8 8 8 Tot Reps 8 8 8 Tot Reps 8 8 8 Tot

Com Com Com Com

BACK EXTENSION
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Total Daily Volume Session 1 0 Session 1 0 Session 1 0 Session 1 0

 STRENGTH TRAINING PROGRAM
NAME: PHASE: STRENGTH SPEED
REST DATE: DATE: DATE: DATE:
EXERCISES TEMPO
(SEC) SESSION DATA SESSION DATA SESSION DATA SESSION DATA
Reps 3 3 3 3 Tot Reps 3 3 3 3 Tot Reps 3 3 3 3 3 Tot Reps 3 3 3 Tot

Com Com Com Com

BENCH THROWS
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps 3 3 3 3 Tot Reps 3 3 3 3 Tot Reps 3 3 3 3 3 Tot Reps 3 3 3 Tot

Com Com Com Com

DB SNATCHES
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps 3 3 3 3 Tot Reps 3 3 3 3 Tot Reps 3 3 3 3 3 Tot Reps 3 3 3 Tot

Com Com Com Com

HANG SNATCH PULL
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps 8 8 8 Tot Reps 8 8 8 Tot Reps 8 8 8 Tot Reps 8 8 8 Tot

Com Com Com Com

BULGARIAN SPLIT SQUAT
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps 10 10 10 Tot Reps 10 10 10 Tot Reps 10 10 10 Tot Reps 10 10 Tot

Com Com Com Com

SIT UPS
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Reps 5 5 5 Tot Reps 5 5 5 Tot Reps 5 5 5 5 Tot Reps 5 5 Tot

Com Com Com Com

NORDIC
Load Load Load Load

Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0 Vol 0 0 0 0 0 0

Total Daily Volume Session 1 0 Session 1 0 Session 1 0 Session 1 0

 week 1 week 2 week 3 week 4

40 MTRS X 6 X 2 40 MTRS X 6 X 2 40 MTRS X 6 X 3 40 MTRS X 6 X 1 SET

SETS 1 : 10 WORK TO SETS 1 : 10 WORK TO SETS 1 : 10 WORK TO 1 : 10 WORK TO REST
REST RATIO REST RATIO REST RATIO RATIO