Speed Development, By: Jayson Hunter
I developed your speed program focusing on power as well as speed and quickness. Strength training will be completed on Mondays and Thursdays, Plyometrics completed on Tuesday and Friday, Rest day on Wednesday, Saturday is Form Running and Sunday is Sprint Training. At week 9 you will begin sprint-assisted training and that should be done on Tuesdays and Sunday.
Side Lunge and Reach
1) Start position: Stand with feet hip width apart. Place hands at sides
2) Take right foot and step 2-3 feet out to the right side (or the position). Lean torso forward and sit the right glute back. With the left hand reach down towards the right foot so that finger tips touch the floor. DO NOT allow lunging knee to extend past the big toe - may cause injury.
3) Pushing off lunging foot, return to start position. Continue with same leg or alternate as prescribed.
4) Remember to keep head and back in a neutral position. Reaching forward should be performed at the hips and not the low back. Shoulders, hips, and front foot should point forward at all times.
5) Watch for proper knee alignment - do not let lunging knee extend past big toe or deviate laterally or medially. Opposite leg should remain straight during lunging phase as shown.
Leg Curls - standing
1) Adjust knee pad so that top pad is 1-3 inches above the knee cap.
2) Start position: Step into machine so that bottom pad is behind the ankle and top pad in front of thigh. Grasp onto provided handles in front of body (if applicable). Trunk should be flexed forward at the hips to approximately 5°
3) Lift weight by flexing at the knee to 90° to 120°.
4) Return to start position.
5) Remember to keep the neck and back straight in a neutral position - hyperextension of the low back may cause injury.
Barbell Chest Press
1) Lie on back with head underneath bar, eyes aligned with bar, and feet flat on floor.
2) Position hands on bar wider than shoulder width or lower the unloaded bar to chest and position grip to where forearms are perpendicular to the floor.
3) Start position: Lift bar off rack with bar directly over head.
4) Lower bar to chest at the nipple-line.
5) Press bar up to starting position.
6) Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position. Hyperextension or arching of the back may cause injury. Never lock out elbows. Do not allow bar to bounce off chest.
DB Pullover
1) Lie back on flat bench with feet flat on ground.
2) Place dumbbell on chest with handle perpendicular to chest. Grasp DB as shown.
3) Start position: Extend elbows and raise DB even with the eye-line.
4) With elbows slightly bent, lower DB back even to slightly below head level.
5) Return to start position.
6) Remember to keep back straight. Hyperextension or flexion may cause injury to back. Knees may be bent and feet placed on bench if difficult to stabilize lower back.
7) Movement should only occur in shoulder joint - elbows should remain slightly bent but in a fixed position.
DB Shoulder press
1) Sit in upright position or stand with feet shoulder width apart and knees slightly bent.
2) Start position: Position DB’s to ear level with an overhand grip (palms facing forward).
3) Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position - hyperextension or excessive flexion may cause injury.
Hammer Curls
1) Stand with feet shoulder width apart and knees slightly bent or sit in upright position.
2) Start position: Grasp DB’s with neutral grip (palms facing each other) and allow arms to hang down at sides. Elbows should be close to sides.
3) Flex at the elbows and curl DB’s up to approximately shoulder level. Keep elbows close to sides throughout movement. This exercise may be done one arm at a time.
4) Return to start position.
Tricep overhead extension (French press)
1) Stand with feet shoulder width apart and knees slightly bent or sit in upright position.
2) Start position: Grasp bar shoulder or medium width apart with overhand grip (palms down). Press bar directly overhead (now palms are up).
3) Stabilize shoulders and lower weight moving only at the elbow joint until forearm is parallel to floor. Keep elbows pointing forward throughout movement.
4) Return to start position.
5) Remember to keep back and head straight - hyperextension or flexion may cause injury.
Long-lever Crunch
1) Start position: Lie back onto floor or bench with knees bent, one hand behind head and other arm extended overhead. Keep elbow back and out of sight. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extended arm should remain fixed and parallel to head.
3) Return to start position.
4) Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, hold dumbbell in hand of extended arm. To decrease resistance, position hand closer towards body.
Quadruped Opposite Arm - Opposite Leg Raise
1) Position body with hands and knees on floor approximately shoulder width apart. Hip should be flexed at 90°.
2) Raise right arm and left leg off floor level with the back.
3) Lower and alternate.
4) Remember to keep head and back in a neutral position. Shoulders and hips should remain squared and stabile throughout movement.
Squats - BB
1) Grasp bar with overhand grip (palms forward) and slightly wider than hip width apart. Step under bar and position bar across posterior deltoids at middle of trapezius (as shown). DO NOT rest bar on neck. Lift elbows up, pull shoulder blades together, and lift chest up to create a “shelf” for the bar.
2) Start position: Using the legs, remove bar from rack. Stand with feet slighter wider than hip width apart. Back should be straight in a neutral position.
3) Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet.
4) Once thighs are parallel to floor, return to start position.
5) Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes.
6) DO NOT allow knees to go past the big toe or deviate medially or laterally throughout movement. Keep abdominals tight throughout exercise by drawing stomach in toward spine.
Leg Curls - prone
1) Lie face down on bench with pad adjusted to fit behind ankles. If machine does not angle upper torso downward, it is recommended that a pillow be placed underneath stomach.
2) Start position: Position knees below bottom edge of bench or pad. Legs should be straight with knees aligned to the lever arm axis of motion and hands grasping handles or side of bench (if applicable).
3) Raise lever arm by flexing at the knees past 90°.
4) Return to start position.
Abdominal Crunch - flexaball
1) Sit in upright position on flexaball with feet flat on floor.
2) Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor.
3) Place hands behind head with elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
4) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up.
5) Return to start position.
6) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
Single Arm DB Row
1) Stand with feet hip width and knees slightly bent.
2) Start position: Bend at hips with back straight and knees bent . Take one hand and place on stationary object that is approximately waist height to support upper body. Hold DB in other hand with a neutral grip and let arm hang straight down (perpendicular to floor).
3) Keeping elbows close to body, pull DB up to body and squeeze shoulder blades together at top of movement.
4) Return to start position.
5) Remember to keep back and head straight - hyperextension, flexion, or trunk rotation may cause injury.
DB Chest Press
1) Sit in an upright position on a flat bench with a DB in each hand. (You may rest each DB on the corresponding thigh.)
2) Start position: Lie onto your back and bring the DB’s to your shoulders. Press the DB’s up directly above the chest with palms facing forward.
3) Lower the DB’s keeping your forearms perpendicular to the floor and your hands aligned at the nipple line.
4) Let your upper arms go slightly past parallel to the floor and press the DB’s up to the start position.
5) To end the exercise, place the DB’s on shoulders and return to the seated upright position.
Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position. Hyperextension or arching of the back may cause injury. Never lock out elbows.
Lateral DB raise (or abduction)
1) Stand with feet shoulder width apart or sit on bench in upright position.
2) Start position: Grasp DB’s with a neutral grip (palms facing each other). Arms should hang down at sides with elbows slightly bent.
3) Raise DB’s to side of body at shoulder height keeping elbows only slightly bent.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulders stabilized by squeezing shoulder blades together throughout movement. Do not shrug shoulder towards ears.
Barbell Curls
1) Stand with feet shoulder width apart and knees slightly bent.
2) Start position: Grasp bar with underhand grip (palms facing forward) approximately hip width apart and allow arms to hang down at sides. Elbows should be close to sides.
3) Flex at the elbows and curl bar up to approximately shoulder level. Keep elbows close to sides throughout movement.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.
Supine tricep extension - barbell
1) Sit in upright position on a flat bench. Grasp bar with shoulder or medium width with overhand grip and rest it on thighs.
2) Start position: Lie onto back and bring the barbell to your chest. Press bar up so that bar is directly over upper chest.
3) Lower bar towards forehead by bending elbows to 90°. Elbows should remain pointing forward.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulder stabilized throughout movement.
Hook-lying Bent Leg Lift
1) Lie back on floor or bench with knees bent, feet flat, and hands at sides.
2) Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position.
3) Keeping knees bent, slowly raise one foot 8-12 inches from floor while maintaining lower back position.
4) Lower leg and repeat with opposite leg.
5) Remember to maintain stability in trunk throughout movement by keeping abdominal muscles contracted - DO NOT ARCH LOWER BACK.
Oblique Crunch
1) Lie with back on floor or bench with knees bent.
2) Start position: Place left ankle on right knee as shown. Position left arm out to side and place right hand behind head. Right elbow should be pulled back and out of sight.
3) Leading with the chin and right shoulder, contract abdominal muscles and raise right shoulder off floor or bench towards left knee.
4) Return to start position.
5) Remember to keep head and neck in neutral position throughout movement. Do not twist excessively - elbow does not need to touch knee.
Lat Pulldown - wide grip
1) Adjust seat or knee pad height so that knees are secured while seated.
2) Grasp bar with a overhand grip wider than shoulder width apart and sit with knees secured in pads.
3) Start position: Fully extend arms with elbows facing out with back straight (you may lean back at hips approximately 5°-10°).
4) Pull bar down to upper chest area and squeeze shoulder blades together at end of movement.
5) Return to start position.
6) Remember to keep torso stationary throughout movement.
Abdominal Crunch - flexaball
1) Sit in upright position on flexaball with feet flat on floor.
2) Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor.
3) Place hands behind head with elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
4) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up.
5) Return to start position.
6) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
Trunk Rotation - cable
1) Position pulley at approximately chest height.
2) Stand with your right side towards pulley. Position feet shoulder width apart with knees slightly bent.
3) Start position: Grasp handle with right hand first followed by left hand on top of right hand. Extend arms forward at shoulder level.
