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The Speed Conditioning Workout

Get faster now with this high-intensity, dual-purpose workout.

PHASE 2: WALL DRILLS

1-2 strike (high knees)
Sets: 2
Reps: 8 each leg
Face the wall and place both hands on it with arms locked. Start with left leg up and right leg out. Drive left leg down and right leg up. Then, drive right leg down and left leg up to return to start position. That’s one rep on the left side.

High Knees
Sets: 2
Duration: 20 sec.

Starts
Duration: 20 yards
2 part stance x 2
With one foot forward and one back, work on getting a burst out of this stance, driving through the hips, then sprinting.
Pushup Position x 2
Pushup Down Position x 2

Sled Pushes
Distance: 20 yards
If you don’t have access to a sled, use resistance bands with a partner to do resisted sprints.

PHASE 3: Stair Sprints and Strength

Set 1: Run up stairs, run down stairs, do 10 pushups.
Rest: 20-30 sec.

Set 2: Run up stairs, run down stairs, do 10 pushups.
Rest: 20-30 sec.

Set 3: Run up stairs, run down stairs, do 8 squat jumps.
Rest: 20-30 sec.

Set 4: Run up stairs, come down stairs, do 8 squat jumps.
Rest: 20-30 sec.

Set 5: Run up stairs, come down stairs, do 10 burpees.
Rest: 20-30 sec.

Set 6: Run up stairs, come down stairs, do 10 burpees.
Rest: 20-30 sec.

Set 7: Run up stairs, come down stairs, do 10 split squat jumps each leg.
Rest: 20-30 sec.

Set 8: Run up stairs, come down stairs, do 10 split squat jumps each leg.

THE COOLDOWN [PAGE 4] >>>

5 Ways to Cool Down After a Workout >>>

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