So I’m starting a speed program tommorow. The program is 6 weeks long and is 2 days a week. The first day of the week is Quickness and Vertical Power. The second day of the week is Acceleration and Horizontal Power. The first 2 weeks workout are about 40 Min. long, they then start to get longer and the last week is about 60 Min. long. Almost everything is quick feet excercises but not everything.
So tomorrow I will test my Vertical, Pro Agility Shuttle, and 40 yard dash. Unfortunatly they will be hand timed. So at the end of this program I will test again and see my results. After that I will re-use this program and start over from week 3. After finishing that I will rest 1 week then start Cris Carter’s Fast program. Which also last’s 6 weeks. It has 3 workouts per week 1 being Speed and 2 being Agility. The Speed workouts have Speed ladder workouts every workout. The first 2 weeks of speed workouts are sprint technique. The second 2 weeks are speed power and the last 2 weeks work on speed endurance. Then the agility drills.
Weeks 1,2,3,4,6 work on cutting ability and week five works on shuffling ability. Also every agility workout has lateral resistor drills, Plyometric drills, and balance/Stability drills. I then will test again to see my results. I decided to do the Cris Carters FAST program after the first program because the first one only has 2 workouts per week and I have football and school so I wanted to workout the least amount of days.
Opps I forgot to say, the first program Is Complex Advanced Speed Training Program. I will not be using jumpsoles for that program.
Hers is Complex Advanced Speed Training Program :Jumpsoles v5.0 Ultimate Proprioceptor Advanced Increase Vertical Leap & Speed Training Kit | JUMPUSA.com , http://www.extremefitnessandsports.com/
Here is Cris Carters FAST Program, http://www.fastprogram.com/
Goals:
Gain 5 In. on vertical.
Gain .15 On my 40 with the first program.
Gain .2 on my 40 with Cris Carter’s FAST Program
Gain .3 Overall on my Pro agility Shuttle
