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Strength Training Program: Name: Phase: Strength Speed

This document outlines a strength training program with multiple phases. It includes exercises like box jumps, Nordic curls, Russian twists, and plyo push ups. For each exercise, it tracks sets, repetitions, rest time between sets, and calculates total volume for each session in the phase. The goal is to progress workload over multiple sessions and phases through increased repetitions, decreased rest times, or added load.

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Amogh Pandit
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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45 views5 pages

Strength Training Program: Name: Phase: Strength Speed

This document outlines a strength training program with multiple phases. It includes exercises like box jumps, Nordic curls, Russian twists, and plyo push ups. For each exercise, it tracks sets, repetitions, rest time between sets, and calculates total volume for each session in the phase. The goal is to progress workload over multiple sessions and phases through increased repetitions, decreased rest times, or added load.

Uploaded by

Amogh Pandit
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLS, PDF, TXT or read online on Scribd
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STRENGTH TRAINING PROGRAM

NAME: PHASE: STRENGTH SPEED


REST DATE: DATE: DATE: DATE:
EXERCISES TEMPO
(SEC) SESSION DATA SESSION DATA SESSION DATA SESSION DATA
Reps 5 5 5 5 Tot Reps 5 5 5 5 Tot Reps 5 5 5 5 5 Tot Reps 5 5 5 Tot

Com Com Com Com


BOX JUMPS 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 5 5 5 5 Tot Reps 5 5 5 5 Tot Reps 5 5 5 5 5 Tot Reps 5 5 5 Tot

Com Com Com Com


MED BALL SIDE THROWS 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 5 5 5 5 Tot Reps 5 5 5 5 Tot Reps 5 5 5 5 5 Tot Reps 5 5 5 Tot

JUMP WITH 2 LAND WITH 1 Com Com Com Com


60
BARRIER JUMP 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 Tot Reps 5 5 5 Tot

Com Com Com Com


NORDIC 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 6 6 6 6 Tot Reps 6 6 6 6 Tot Reps 6 6 6 6 6 Tot Reps 6 6 6 Tot

JUMP IN PLACE FOR Com Com Com Com


HEIGHT 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 6 6 6 6 Tot Reps 6 6 6 6 Tot Reps 6 6 6 6 6 Tot Reps 6 6 6 Tot

SPLIT JUMP SAME SIDE Com Com Com Com


LANDING 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 6 6 6 6 Tot Reps 6 6 6 6 Tot Reps 6 6 6 6 6 Tot Reps 6 6 6 Tot

MED BALL OVER HEAD Com Com Com Com


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 4 4 4 4 Tot Reps 4 4 4 4 Tot Reps 4 4 4 4 4 Tot Reps 4 4 4 Tot

MULTIPLE DL HOPS FOR Com Com Com Com


DISTANCE Load 20 MTRS DISTANCE Load 20 MTRS DISTANCE Load 20 MTRS DISTANCE Load 20 MTRS DISTANCE

Vol ### 0 0 0 0 ### Vol ### 0 0 0 0 ### Vol ### 0 0 0 0 ### Vol ### 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 #VALUE! Session 1 #VALUE! Session 1 #VALUE! Session 1 #VALUE!
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


PLYO PUSH 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 3 3 3 3 Tot Reps 3 3 3 3 Tot Reps 3 3 3 3 3 Tot Reps 3 3 3 Tot

SL LATERAL HOPS OVER Com Com Com Com


CONES 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

PRONE MED BALL CHEST Com Com Com Com


PASS 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

OVER HEAD MED BALL Com Com Com Com


WALL SLAMS 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


V 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 10 10 10 Tot Reps 10 10 10 Tot Reps 10 10 10 Tot Reps 10 10 Tot

Com Com Com Com


REV HYPER
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

"W' AGILITY RUNS 6 SPEED LADDER


40 MTRS X 6 X 2 40 MTRS X 6 X 3 DRILLS
X 2 SETS 1 : 12 X 6 X 2 SET 1 :
SETS 1 : 10 WORK TO SETS 1 : 10 WORK TO 10 WORK
WORK TO REST TO REST
REST RATIO REST RATIO
RATIO RATIO

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