Weight room Practices

300 Warm Up Set - 15 min.

• Pullups - 25 reps
• Dumbbell Deadlift - 50 reps
• Pushups - 50 reps
• Bodyweight Squat Jumps - 50 reps
• V-Ups - 50 reps
• Dumbbell Push Press - 50 reps
• Pullups - 25 reps

Speed Training Set - 1 hour

Speed Work.
1. 3 Sets of each cycle at your Peak Performance Race Pace Tempo.  

• Your Race Pace is your goal time.  If your goal time is 21 seconds in the 50 free, your tempo is 1 rep per second. With 21 lifts.

2. You rest 30 seconds in between each lift. 
3.  Focus on Race Pace Training.  The goal each week is to increase the weight and still be able to get the same amount of reps in the same amount of time.
4. During each exercise as you feel the lactic acid set in you need to be able to push yourself with losing speed. If you can keep the speed in the weights you will be able to learn to keep the speed and tempo in the end of your race. In the 100 it can be won or lost in the last 10 meters.

5 Weeks Before Competition-Speed Lifting: Tue / Thur / Sat 

• Week 1-30 Seconds Rest.
• Weeks 2 And 3-1 minute Rest.
• And Week 4-2 Minutes Rest. Goal Is To Keep Speed At 1 Rep Per Second

Please cycle through as many of these as you can:  Watch each one for video instructions (Before coming to the Weight Room). 
1

• Incline Hammer Curls
• Triceps Pushdown
• Seated Cable Rows (use machine)
• Dumbbell Shoulder Press
• Cable One Arm Tricep Extension
• Wide-Grip Lat Pulldown
• Barbell Step Ups
• Leg Extensions
• Seated Calf Raise
• Leg Press
• Pull-ups
• Lateral Lunge
• Alternating Dumbbell Press
•  Mini Band External Rotation
• Squat Jump
• Landmine Squat & Press
• Landmine Rotation
• Landmine Row
  
• Battle Ropes​

Test / Max Sets

We will test each week on at least one set.  When you finish a speed set you may max on any test set as well. 
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