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Workout Ingredients to Get FAST

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Workout Ingredients to Get FAST Workout Ingredients to Get FAST! (Flexible, Agile, Strong, Technical) (Footwork, Acceleration, Speed, Torso) (FASTER = Elastic, Reaction Time 9/3/03 General Strength Basic General Strength Advanced Crunch Pillar Bodybuilding Total Body (TB) BW Circuit 1. Push ups (any variation) 1. Burpies (Up downs) 1. Crunch hands middle 1. Lat pull down or Seated Row 1. Bearcrawl or Floor sweeps f/b/s 2. Lunge (any variation) 2. Heavy Jump Rope or fw/bk JJ- 1' 2. St Leg Raise up and lower down 2. Triceps extension 2. Crabwalk f/b/s 3. Pull ups (Hor. or vertical) 3. Single leg squat (lunge squat) 3. Twist (feet at rear, R hand to L) 3. Bicep curls 3. Mountain climbers f/b/s 4. Prisoner Squats -controlled & fast 4. Clapping push ups or 1 arm pu 4. Low back press 4. Shoulder press or Lateral raises 4. Donkey kick push ups 5. V-ups or Ab wheel 5. Carpet push & rotate (abs) 5. Prone toe reaches 5. Hamstring curls 5. Burpies (updowns) 6. Dips (chair) 6. Pull ups (vertical) 6. Seated Twist 180's 6. Calf raises 6. Jumping jacks f/b,s,x 7. Step ups (same leg) 7. Side step ups w/ high knee drive 7. Side crunch L, then R 7. Row or DB Chainsaws 7. Astaires (touch opp. heel behind) 8. Superman 8. SL bent knee deads (SL Praises) 8. Seated raises (hands on floor, lift) 8. Seated Ab twists 8. Lunge Switches w/ Lateral Sh raise 9. Jump rope or Jumping Jacks (JJ)1' 9. Alternate v-up 9. Hip thrusts 9. Hanging leg lifts 9. Step up knee up bend dn reach up 10.Good Morning (Str leg bend over) 10. Dips (bar) 10. Alternating V-slides 10. Back ext or Reverse Back Ext 10. Sqt step up knee up, slide w/ arms up Majors I Majors II Majors III Majors IV Majors V - DB Majors VI 1. Cleans 1. Snatch 1. Hang clean/pull 1. Hang Snatch 1. DB Clean & Jerk (sngl or dbl) 1. DB Snatch (sngl) 2. Squat 2. Front Squat 2. Bench Squat 2. Step up 2. DB hvy, deep squat 2. Glute ham 3. Bench 3. Incline Bench 3. DB Bench 3. DB Incline 3. DB Pullover 3. Smith Sngl Leg Squat 4. Deads (Str or Bent) 4. Lunge (Walk) 4. Good Mornings (Str or Bent) 4. Stationary Lunge 4. DB Step up curl to press OH 4. Cable Cross Over Dbl, L, R 5. Ab twist (plate, MB, DB) 5. Plate V-up twist (plate, MB) 5. OH plate alt knee up Vs 5. Wghtd St Leg T Abs 5. DB OH twist(feet up &/or dn) 5. Negative Sit ups (bk slow) Pride I Pride III Power I (light to med & fast!) Power III (light to med & fast!) Gumbo I 1. Squat, turn, step (DB, bar, plate) 1. Squat -twist - press 1. 1. Squat jumps (db, bar, sl, dl) 1. Hip Bridges (single leg) 2. 1 Arm DB Bench 2. Standing Chest press 2. 2. Box jumps w/ db,bar, mb: sngl/dbl 2. 3. Hang clean step up press 3. Pull up to press 3. 3. Eccentric drop squats - bw, db, bar 3. 4. 4. 4. 4. Clapping push ups 4. 5. 5. 5. Multi-hip (Extension - push back) 5. Multi-hip abduction (away) 5. Pride II Pride IV Power II (light to med & fast!) Power IV (light to med & fast!) Gumbo II 1. Snatch Squat 1. OH Squat-twist-press 6. 6. Hop & land - bw, db, bar, mb 1. 2. 1 Arm DB Incline 2. 7. 7. Drop sqt box jump - bw, db,mb,bar 2. 3. 3. 8. 8. Switching step ups - bw, db,mb,bar 3. 4. 4. Behind Legs Squat 9. Resisted jumps 9. Mb squat step throw 4. 5. 5. 10 Multi-hip flexion (knee up) 10. Mult-hip adduction (to the body) 5. Hip Strength (all 4s, stnd) Speed Drills Med Ball /Shot (MB) Big Ball Plyometrics PlyLo I Plyometrics PlyMe I Plyometrics PlyHi 1. Fire hydrant bent/st 1. A stnd, walk, skip, cycle 1. BOH (back over head) 1. DL ham 1. JR/HJR DL, SL, Alt 1. DL Jump & land vert. 1. 6" hurdle hops cont. DL 2. H slide (TL) bent/st 2. B stnd, walk, skip 2. OHF (overhead fwd) 2. SL ham 2. Toe pops vert. DL, SL 2. DL Jump & land horiz 2. 6" hurdle hops DL side 3. Flex/ext lift/push bnt/st 3. C skip (sngl, dbl) 3. Squat chess pass 3. DL side abduction 3. StL DL Toe Pop Hops 3. SL Jump & land vert 3. 6" hurdle hops SL 4. TL circles fwd/bk 4. St Leg bound (sh/m/lng) 4. UHF (underhand fwd) 4. Ball squeeze (adduction) PlyLo II PlyMe II PlyHi II 5. Partner resisted SL, DL 5. Fast leg (same, alt) 5. BTLF (btwn legs fwd) 5. Reverse back extension 1. Drop Squats DL 1. RRR-LLL 1. Lunge jumps (split js) 6. Hip ups SL,DL,sides, 6. Butt kicks vert. same/alt 6. BTLB (btwn legs bckwd) 6. Partner back extension 2. DL JOBs 2. DL barrier Hop sides 2. Depth jumps DL horiz. 7. Leg raises sit,lay,hang 7. Butt kicks cycle same/alt 7.Twist throw (wall,part) 7. Squat 3. SL JOBs 3. DL barrier Hop f/b 3. Depth jumps SL horiz 8. Tube ab/add/flex/ext 8. Rhythm skips A, B, C 8. Knee toss (wall, part) 8. Cycle abs (alt twist) PlyLo III PlyMe III PlyHi III 9. Skaters 9. Fire Feet (5 meters) 9. DL lift 9. Crunch LMR, dbl, tw,crc 1. Step Up Jumps 1. DL Tuck Jumps 1. DL Bounds 10. Wghtd lifts SL, DL 10. Japanese drills 6-7-8 10.Push throw (lead w/ hip) 10.Push ups(ft on/handson) 2. DL Drop Squat JOB 2. SL barrier Hop sides 2. SL Tuck Jumps (Stride outs) 3. Alt Step ups 3. SL barrier Hop f/b 3. SL Bounds 4. Rocket Jumps To enhance proprioception (coordination) modify by single arm/leg/side, adding balance component, asymmetrical weights, movement, twists Workout Ingredients to Get FASTER! 7/4/03 Lines I Ladder (squares) X Drills (Dot Drills) I Jump Rope Cones Agility Agility Stairs 1. H - DL Hop f /b 1. 1. X fwd/bk 1. 1. Dn&back or side/side (2) 1. 2. H - SL Hop f /b 2. 2. Dbl leg X ccw/cc 2. 2. Figure 8 (2-5) 2. 3. H - Switch feet 3. 3. SL X ccw/cw 3. 3. Triangle (3) 3. Lines II 4. X (Dot) Drills II 4. 4. Square (4) 4. 1. 5. 1. X fwd & turn 180 deg 5. 5. Star (5) 5. 2. 6. 2. Triangles ccw/cw 6. 6. t (cross) (4) 6. 3. 7. 3. 7. 7. M or W 7. H = Horizontal line 8. 8. 8. Ladder up/dn (1-2-3etc) 8. V = Vertical line 9. 1. 9. 9. Circle 9. 10. 2. 10. 10. Random 10. 11. 3. 11. Fw - bk - sides- combo - add 11. push up - sit up, jump, etc. Mobility Hurdle Mobility Static Stretch (Flexibility) Coordination / Balance Stretch Rite 1. Arm circles sngl/db, fwd/bk, opp 1. Lead leg (LL) walkovers R-L 1. Ovrhd tricep & shldr across chest 1. BB MB wall throw 1. Low back/st leg hams 2. Leg swings fwd/bk and side/side 2. Trail leg (TL) walkovers R-L 2. R over L ft / L over R ft > IT band 2. BB MB ab twist each way 2. Bent knee hams 3. Bent knee leg circles stnd/fwd/bk 3. Walkover Fwd-Bk-Sides 3. Groin (sumo, splits, butterfly) 3. BB ham rolls (roll to bridge) 3. Ankle (invert, evert, flex, ext, circle) 4. Bicycle fwd/bk 4. Walkunder Fwd-Bk-Sides 4. Ankle over knee glute ham 4. BB push ups 4. Glute ham pretzel (ankle over knee) 5. Hurdle seat exchange 5. Over & unders Fwd-Bk-Sides 5. Figure 4 low back, glute, IT band 5. BB back ext 5. Hip/IT band ( R pulled L and vv) 6. Scissors fr/bk and side/side 6. Anisimovas - slap slap 6. Lunge hip flexor 6. Foam or rocker bar/db/MB squat 6. Low back inner thigh (spread eagle) 7. Twist and clap 7. St. Leg side circles (stnd, walk, sit) 7. Quad: standing, prone, hips up 7. DB step up knee up curl to press 7. Quads (side, prone, standing) 8. Around the world cw/ccw 8. High knee side circles (trail leg air) 8. Calf (standing, lunge), straight leg 8. MB toe touch 8. Lunge hip flexor 9. Hip rotations cw/ccw 9. 9. Achilles (bent leg standing, lunge) 9. Lunge MB - up,dn,side raise 9. Butterfly groin 10. Ankle rotations flex/ext/L/R/in/out 10. 10. Butterfly (low back and groin) 10. MB vertical lifts 10.Chest 11.Shoulders General Warm Up I (GWU I) General Warm Up II Speed Drills I Speed Drills III Shooting Shot Pole Vault 1. 1. 1. 1. 1. 1. 1. 2. 2. 2. 2. 2. 2. 2. 3. 3. 3. 3. 3. 3. 3. 4. 4. 4. 4. 4. 4. 4. 5. 5. 5. 5. 5. 5. 5. 6. 6. Speed Drills II Speed Drills IV 6. Discus 6. 7. 7. 1. 1. 7. 1. 7. 8. 8. 2. 2. 8. 2. 8. 9. 9. 3. 3. 9. 3. 9. 10. 10. 4. 4. 10. 4. 10. 11. 11. 5. 5. 11.
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