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Workout Speed Routine

The document outlines a complete weekly workout and sprint routine, including specific exercises for upper body strength, lower body strength, core workouts, and speed training. Each day has a designated focus, with detailed exercise lists and repetitions for strength and plyometric workouts. The plan emphasizes a balanced approach with rest and recovery included on Sundays.

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shubhjain30311
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36 views2 pages

Workout Speed Routine

The document outlines a complete weekly workout and sprint routine, including specific exercises for upper body strength, lower body strength, core workouts, and speed training. Each day has a designated focus, with detailed exercise lists and repetitions for strength and plyometric workouts. The plan emphasizes a balanced approach with rest and recovery included on Sundays.

Uploaded by

shubhjain30311
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Complete Weekly Workout + Sprint Routine

Weekly Workout Split


- Monday - Upper Body Strength
- Tuesday - Sprint + Lower Body Strength
- Wednesday - Core + Active Recovery (Optional)
- Thursday - Upper Body Strength
- Friday - Lower Body Plyometrics + Power
- Saturday - Sprint Mechanics + Core
- Sunday - Rest & Recovery

Upper Body Workout


Warm-up: Jump rope or arm swings + 10 push-ups
1. Bent Over Rows - 3 x 10-12
2. Bicep Curls - 3 x 10-12
3. Push-ups - 3 x 6-8
4. Overhand Tricep Extensions - 3 x 6-8
5. Dumbbell Shoulder Press - 3 x 6-8
6. Lateral Raises - 3 x 6-8
Cool-down: Arm stretches + child's pose

Lower Body Workout


Strength Block (Choose 4-5)
- Dumbbell Squat - 3 x 8-10
- Stiff Leg Deadlift - 3 x 8-10
- Split Squat - 3 x 8 each leg
- Step-up - 3 x 8 each leg
- Single Leg RDL - 3 x 8 each leg
- Single Leg Chair Squat - 3 x 5-8 each leg
- Elevated Glute Bridge - 3 x 10-12
Plyometric Block (Choose 4)
- Depth Jumps - 3 x 5
- Plyo Lunges - 3 x 8 each leg
- Skater Jumps - 3 x 10 total
- Lunge and Drive - 3 x 6 each leg
- Squat Walks - 3 sets of 15 steps
- Lunge and Rotate - 3 x 6 each side
- Single Leg Glute Bridge - 2 x 10 each

Core Workout (2x/Week)


1. Russian Twist - 3 x 30 (15 each side)
2. Dead Bug - 3 x 10 each side
3. Bear Row - 3 x 8
4. Side Plank Dip - 3 x 10 each side
5. Jackknife - 3 x 10

Speed Training (2 Days/Week)


Tuesday - Sprint Power + Acceleration
Warm-up: High knees, butt kicks, A-skips, leg swings
1. Sprint Starts - 5 x 10m (rest 45s)
2. Acceleration Sprints - 4 x 20m (rest 60s)
3. Stair Sprints (single step) - 3 x 15 sec (rest 60s)
4. Stair Sprints (double step) - 3 x 12 sec (rest 90s)
5. Stair Bounds or Jumps - 3 x 5 (rest 60s)
Saturday - Sprint Mechanics & Top Speed
Warm-up: Jog, skips, build-ups
1. A/B Skips - 3 rounds
2. Flying Sprints - 4 x 30m
3. Sprint-Float-Sprint - 3 rounds
4. Optional: 100m sprint x 2 (track progress weekly)

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