Football Speed Workouts

Power & Speed

  • intermediate level
  •  

This phase of training focuses on maximum speed strength development throughout entire range of motion. This phase of training should only be implemented by the individuals with adequate stabilization strength and eccentric strength. This phase of core training is designed to improve the rate of force production REPS: 1-5 SETS: 4-6 INTENSITY: 30-45% of maximum or up to 10% of bodyweight. TEMPO: Explosive (As fast as possible) REST: 3-5 minutes Cardio is optional in this phase of training

Day 1

This daily workout contains 14 activities, you'll be doing the following activities:

Piriformis release foam roller (SMR)
Sets: 2 Reps: 2

Straight arm cable pulldown
Sets: 3 Reps: 5

Dumbbell push ups with rotation
Sets: 3 Reps: 10

Medicine ball rotational chest pass
Sets: 3 Reps: 10

Seated shoulder press machine
Sets: 3 Reps: 5

Standing hip flexor stretch
Sets: 2 Reps: 2

Kneeling Latissimus dorsi ball stretch with single arm
Sets: 2 Reps: 2

Latissimus dorsi myofascial release on foam roller (SMR)
Sets: 2 Reps: 2

Wall calf stretch (straight knee)
Sets: 3 Reps: 10

Tensor fasciae latae foam roll (SMR)
Sets: 2 Reps: 2

Prisoner squat
Sets: 3 Reps: 10

Medicine ball walking lunge with twist
Sets: 3 Reps: 10

Incline barbell bench press
Sets: 3 Reps: 5

Medicine ball rotational throw and catch against wall
Sets: 3 Reps: 10

Day 2

Rest day!

Day 3

This daily workout contains 14 activities, you'll be doing the following activities:

Piriformis release foam roller (SMR)
Sets: 2 Reps: 2

Straight arm cable pulldown
Sets: 3 Reps: 5

Dumbbell push ups with rotation
Sets: 3 Reps: 10

Medicine ball rotational chest pass
Sets: 3 Reps: 10

Seated shoulder press machine
Sets: 3 Reps: 5

Standing hip flexor stretch
Sets: 2 Reps: 2

Kneeling Latissimus dorsi ball stretch with single arm
Sets: 2 Reps: 2

Latissimus dorsi myofascial release on foam roller (SMR)
Sets: 2 Reps: 2

Wall calf stretch (straight knee)
Sets: 3 Reps: 10

Tensor fasciae latae foam roll (SMR)
Sets: 2 Reps: 2

Prisoner squat
Sets: 3 Reps: 10

Medicine ball walking lunge with twist
Sets: 3 Reps: 10

Incline barbell bench press
Sets: 3 Reps: 5

Medicine ball rotational throw and catch against wall
Sets: 3 Reps: 10

Day 4

Rest day!

Day 5

This daily workout contains 14 activities, you'll be doing the following activities:

Piriformis release foam roller (SMR)
Sets: 2 Reps: 2

Straight arm cable pulldown
Sets: 3 Reps: 5

Dumbbell push ups with rotation
Sets: 3 Reps: 10

Medicine ball rotational chest pass
Sets: 3 Reps: 10

Seated shoulder press machine
Sets: 3 Reps: 5

Standing hip flexor stretch
Sets: 2 Reps: 2

Kneeling Latissimus dorsi ball stretch with single arm
Sets: 2 Reps: 2

Latissimus dorsi myofascial release on foam roller (SMR)
Sets: 2 Reps: 2

Wall calf stretch (straight knee)
Sets: 3 Reps: 10

Tensor fasciae latae foam roll (SMR)
Sets: 2 Reps: 2

Prisoner squat
Sets: 3 Reps: 10

Medicine ball walking lunge with twist
Sets: 3 Reps: 10

Incline barbell bench press
Sets: 3 Reps: 5

Medicine ball rotational throw and catch against wall
Sets: 3 Reps: 10

Day 6

Rest day!

Day 7

Rest day!

About the professional

MJ Johnson

MJ is the founder of Changing Shape. His program has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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