And the next…
Phase 3 (Speed Phase) — Weeks 14 - 20
Week 14
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 - Speed Maintenance Workout
2 x 3 x 150m (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 Drills
2 x 70m, 90m, 110m (80%, 90%, 100%)
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 15
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 - Speed Maintenance Workout
2 x 3 x 150m (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 Drills
2 x 70m, 90m, 110m (80%, 90%, 100%)
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 16
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 - Speed Maintenance Workout
2 x 3 x 150m (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 Drills
2 x 70m, 90m, 110m (80%, 90%, 100%)
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 17
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 - Speed Maintenance Workout
2 x 100m, 150m (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 Drills
2 x 70m, 90m, 110m (80%, 90%, 100%)
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 18
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 - Speed Maintenance Workout
2 x 100m, 150m (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 Drills
2 x 70m, 90m, 110m (80%, 90%, 100%)
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 19
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 - Speed Maintenance Workout
2 x 100m, 150m (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 Drills
2 x 60m, 80m, 100m (80%, 90%, 100%)
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 20 (Test Week)
Monday - Weight Training
Chest/Back
– Bench Press - Max Out
– Row - Max Out
Tuesday - Speed Maintenance Workout
100m, 200m (100% personal best)
Wednesday - Weight Training
Shoulders/Traps
– Military Press - Max Out
– Barbell Shrugs - Max Out
Thursday - Speed Drills
2 x 70m, 90m, 110m (80%, 90%, 100%)
Friday - Speed Drills
20m - 40m, 50m - 80m - 100m(100% personal best)
Weight Training
Legs/Arms
– Squat - Max Out
Saturday - Rest
Sunday - Rest