Phase 2… keep in mind, i was pretty bored when i made this
Phase 2 (General Speed Phase) — Weeks 7 - 13
Week 7
Monday - Weight Training
Chest/Back
– Bench Press - 3 x 8
– MTS Row - 3 x 12
– Incline Dumbbell Press - 3 x 12
– Close Grip Pull - 3 x 8
Tuesday - Endurance Workout
2 x 3 x 250m (80% personal best)
Wednesday - Weight Training
Shoulders/Traps
– Military Press - 3 x 8
– Barbell Shrugs - 3 x 15
– Bent Over Lat Raise - 3 x 10
– Plate Shrug - 5 x 8
Thursday - Speed Workout
3 x 60m, 80m, 100m (80% personal best)
Friday - Speed Drills
3 x 3 x 40m (100% personal best)
Weight Training
Legs/Arms
– Squat - 3 x 12
– Triceps Pushdown - 5 x 8
– Leg Extension - 3 x 12
– Leg Curl - 3 x 15
– Arm Curl - 4 x 10
Saturday - Rest
Sunday - Technique Drills
3 x 3 x 30m (Under 4 Seconds)
Week 8
Monday - Weight Training
Chest/Back
– Bench Press - 3 x 8
– MTS Row - 3 x 12
– Incline Dumbbell Press - 3 x 12
– Close Grip Pull - 3 x 8
Tuesday - Endurance Workout
2 x 3 x 250m (80% personal best)
Wednesday - Weight Training
Shoulders/Traps
– Military Press - 3 x 8
– Barbell Shrugs - 3 x 15
– Bent Over Lat Raise - 3 x 10
– Plate Shrug - 5 x 8
Thursday - Speed Workout
3 x 6 x 60m (80% personal best)
Friday - Speed Drills
3 x 3 x 40m (100% personal best)
Weight Training
Legs/Arms
– Squat - 3 x 12
– Triceps Pushdown - 5 x 8
– Leg Extension - 3 x 12
– Leg Curl - 3 x 15
– Arm Curl - 4 x 10
Saturday - Rest
Sunday - Technique Drills
3 x 3 x 30m (Under 4 Seconds)
Week 9
Monday - Weight Training
Chest/Back
– Bench Press - 3 x 8
– MTS Row - 3 x 12
– Incline Dumbbell Press - 3 x 12
– Close Grip Pull - 3 x 8
Tuesday - Endurance Workout
2 x 3 x 210m (90% personal best)
Wednesday - Weight Training
Shoulders/Traps
– Military Press - 3 x 8
– Barbell Shrugs - 3 x 15
– Bent Over Lat Raise - 3 x 10
– Plate Shrug - 5 x 8
Thursday - Speed Workout
3 x 6 x 60m (90% personal best)
Friday - Speed Drills
3 x 3 x 40m (100% personal best)
Weight Training
Legs/Arms
-- Squat - 3 x 12
-- Triceps Pushdown - 5 x 8
-- Leg Extension - 3 x 12
-- Leg Curl - 3 x 15
-- Arm Curl - 4 x 10
Saturday - Rest
Sunday - Technique Drills
3 x 3 x 30m (Under 4 Seconds)
Week 10
Monday - Weight Training
Chest/Back
– Bench Press - 3 x 8
– MTS Row - 3 x 12
– Incline Dumbbell Press - 3 x 12
– Close Grip Pull - 3 x 8
Tuesday - Endurance Workout
2 x 3 x 210m (90% personal best)
Wednesday - Weight Training
Shoulders/Traps
– Military Press - 3 x 8
– Barbell Shrugs - 3 x 15
– Bent Over Lat Raise - 3 x 10
– Plate Shrug - 5 x 8
Thursday - Speed Workout
3 x 6 x 60m (90% personal best) 30 seconds rest from rep, 5 minute rest for set
Friday - Speed Drills
3 x 3 x 40m (100% personal best)
Weight Training
Legs/Arms
– Squat - 3 x 12
– Triceps Pushdown - 5 x 8
– Leg Extension - 3 x 12
– Leg Curl - 3 x 15
– Arm Curl - 4 x 10
Saturday - Rest
Sunday - Technique Drills
3 x 3 x 30m (Under 4 Seconds)
Week 11
Monday - Weight Training
Chest/Back
– Bench Press - 3 x 8
– MTS Row - 3 x 12
– Incline Dumbbell Press - 3 x 12
– Close Grip Pull - 3 x 8
Tuesday - Endurance Workout
2 x 3 x 210m (90% personal best)
Wednesday - Weight Training
Shoulders/Traps
– Military Press - 3 x 8
– Barbell Shrugs - 3 x 15
– Bent Over Lat Raise - 3 x 10
– Plate Shrug - 5 x 8
Thursday - Speed Workout
3 x 6 x 60m (90% personal best) 30 seconds rest from rep, 5 minute rest for set
Friday - Speed Drills
3 x 3 x 40m (90% personal best)
Weight Training
Legs/Arms
– Squat - 3 x 12
– Triceps Pushdown - 5 x 8
– Leg Extension - 3 x 12
– Leg Curl - 3 x 15
– Arm Curl - 4 x 10
Saturday - Rest
Sunday - Technique Drills
3 x 3 x 30m (Under 4 Seconds)
Week 12
Monday - Weight Training
Chest/Back
– Bench Press - 3 x 8
– MTS Row - 3 x 12
– Incline Dumbbell Press - 3 x 12
– Close Grip Pull - 3 x 8
Tuesday - Endurance Workout
2 x 3 x 210m (100% personal best)
Wednesday - Weight Training
Shoulders/Traps
– Military Press - 3 x 8
– Barbell Shrugs - 3 x 15
– Bent Over Lat Raise - 3 x 10
– Plate Shrug - 5 x 8
Thursday - Speed Workout
3 x 6 x 60m (100% personal best) 30 seconds rest from rep, 5 minute rest for set
Friday - Speed Drills
3 x 3 x 40m (100% personal best)
Weight Training
Legs/Arms
– Squat - 3 x 12
– Triceps Pushdown - 5 x 8
– Leg Extension - 3 x 12
– Leg Curl - 3 x 15
– Arm Curl - 4 x 10
Saturday - Rest
Sunday - Technique Drills
3 x 3 x 30m (Under 4 Seconds)
Week 13
Monday - Weight Training
Chest/Back
– Bench Press - 3 x 8
– MTS Row - 3 x 12
– Incline Dumbbell Press - 3 x 12
– Close Grip Pull - 3 x 8
Tuesday - Endurance Workout
200m (100%)
Wednesday - Weight Training
Shoulders/Traps
– Military Press - 3 x 8
– Barbell Shrugs - 3 x 15
– Bent Over Lat Raise - 3 x 10
– Plate Shrug - 5 x 8
Thursday - Speed Workout
3 x 6 x 60m (100% personal best) 30 seconds rest from rep, 5 minute rest for set
Friday - Speed Drills
3 x 3 x 40m (100% personal best)
Weight Training
Legs/Arms
– Squat - 3 x 12
– Triceps Pushdown - 5 x 8
– Leg Extension - 3 x 12
– Leg Curl - 3 x 15
– Arm Curl - 4 x 10
Saturday - Rest
Sunday - Rest for Phase 3