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Speed Intro
This is a 2 week introduction to speed training and to the themes used throughout all of the MOST speed training playbooks. Good for all levels. This a sample of the full program and may not provide the complete results and level of conditioning the full programs provide.
Strength Intro
This 2 week strength program is entry level and will get you off to a great start with total body training that hits each part of the body. Very general strength development that exposes you to the methodology used with the MOST.
Tennis Speed 8 wk.
8 Weeks of Speed, Change of Direction and Combo training.
FB - OS 2 Week Speed
2 Weeks of speed training for youth football players. Basic foot patterns to development feet and acceleration.
OS 4 Week Speed
4 Weeks of Speed for youth football. 3 days per week. Fundamentals that contain both the repetition to get better and the variations to keep adapting and improving.
Speed wks.1-4
This speed program is designed for basketball players, specifically with a court sport in mind. What are the footwork patterns most commonly used, the distances covered? These are accounted for. The program teaches the basics of our philosophy so that in season programs can then used as an extension of the daily warmup to keep the off season gains sharp.
2 Week Speed
2 Weeks of speed training for baseball. 6 Total workouts that fit well into your weight program.
OS 2 Week Speed
Lacrosse speed and agility for two weeks. Fundamentals of speed and foot work to promote rapid development of speed. Integrate these techniques into your program and grow into a complete athlete.
MMA
Fighting weeks 1-4 are a controlled, deliberate progression to train the athlete and continuously introduce different training stressors to push hard into weeks 5-8.
Netball OS 1
Netball weeks 1-4. Off-Season strength and conditioning training program. Speed workouts are combined with strength training programs for a complete 4 weeks of training.
Football In-season Training
10 Weeks In-Season football training program. All strength, speed and conditioning is provided. Each component accounts for the point in the season the team is an workout loads and intensity for starters and bench player, 6 days/week.
8W Girls Hybrid
8 Week hybrid playbook for middle school girls athletic development. Strength, speed and conditioning. This playbook is 4 days per week for 8 weeks. It uses a a gym, weight room, field, ladders, cones and mini hurdles.
Backs OS 1
Weeks 1-4 Rugby off-season training. Custom written training programs for backs -- varying the rep schemes
Forwards Off-Season 1
Weeks 1-4 Rugby off-season training. Custom written training programs for forwards -- varying the rep schemes and conditioning.
Conditioning pt.1
Weeks 1-4. Soccer conditioning is important, we all know that. Coach Bob King coached 7 years in the MLS and has trained numerous professional soccer players at both the college level and world level. This 4 week of soccer conditioning is gradually ramped up each day and. It fits with your practice and speed and strength programs.
Strength 1
Soccer strength weeks 1-4 Weight and intensity is specific to the athlete, which can also impact the training level.
OS wks.1-4
Baseball off-season training. 4 Weeks of complete athletic development with both strength and speed. Day1 - Combo, both 0-10 speed and strength training. It is a strength day; if time is a factor, then lift only. Day 2 - 0-30 speed. Day - 3 Strength with more dumbbell lifts for left and right side strength balance. Day - 4 Change of Direction. Day 5 - Big strength day with jumps gradually added.
Boys OS MS 4 wk
Four weeks - 5 days a week strength, speed, agility and conditioning. Each week increases slightly to allow middle school bodies to adapt and improve.
OS Speed Wks.1-4
Fours weeks, 3 days a week of speed for Lacrosse. Developing sprint speed, agility and quickness, utilizing training aids ladder, hurdles and cones.
Women's Fitness 1
Adult fitness plan for women who maybe teachers, coaches and/or parents. Four weeks, 5 days per week of dynamic fitness training. This program is great for burning fat and challenging you like a good athletic program.
CC IS Strength
In Season Cross Country and Track distance runners weight program. 4 Weeks, 2 days per week.
T.I.P.S. Fitness
Adult fitness: T.I.P.S. stands for Training Intensity Produces Strength. This program is great for any adult looking to make a real change while training like an athlete.
Off-Season 2
Weeks 5-8, continue 6 days of strength and conditioning. All workouts are integrated with or lift-run-jump training approach to maximize results. All speed, strength and jumping elements reflect the days training theme. These weeks see a ramping up of training intensity.
Off-Season 1
Off-Season football training. Weeks 1-4. Complete athletic development with speed and strength training workouts.
O.S. Strength 1
Lacrosse Off Season strength weeks 1-4 start the athletes, new or veteran, with a gradual ramp up of weights training for the firts two weeks. Weeks 3 & 4 begin to use different rep. schemes and choices of equipment and combinations.
Off-Season 1
Weeks 1-4, complete 6 days of strength and conditioning. All workouts are integrated with or lift-run-jump training approach to maximize results. All speed, strength and jumping elements reflect the days training theme.
Baseball 22 MS - OS
Baseball off-season training, weeks 1-2. Strength, rotator cuff, core and flexibility,
Strength wks.1-4
4 Weeks, 3 Days per week of weight training for Tennis players. Go at your own pace with our segment training. Increase weight as you need.
Power & Strength
Training Power and Strength through the use of Olympic lifts, low rep. bench and squat schemes, as well as, explosive drills, plyometrics and complexes.
OS wks.5-8
Baseball off-season training. 4 Weeks complete athletic development with both strength and speed.
Off-Season 2
Softball off-season training. 4 Weeks complete athletic development with both strength and speed.
Summer 2 No Olympics
Complete football speed, strength and conditioning, Four weeks without Olympic lifts, but with explosive lifts and power development in the later weeks.
4 Week 40
Combine both technique and speed training to improve your 40 yard dash in 4 weeks. 4 This training includes 4 days per week and aligns with Coach King's "Fix my 40" course.
S1 w/Olympics
Summer pt. 1 with Olympics: Weeks 1-4 high school football summer program with speed, agility, power, strength and olympic lifts. Weeks 5-8 are the second session are can be found in Football Summer 2
S2 w/ Olympics
Summer pt.2: Weeks 5-8 of summer training with Olympic lifts. Comprehensive training for speed, agility, strength and power with all of the conditioning you'll need.
Summer Speed 2019
Summer Speed is a speed, agility and conditioning program for anyone. It is designed with a progressive increase in intensity and difficulty to peak at the end of 10 weeks with improved acceleration, change of direction and fitness. Three days of speed or change of direction or a combo with 1 day of straight conditioning. Light to medium conditioning in day1-3 with day 4 being a straight line fast conditioning increasing throughout the summer.
Speed 1
Speed and agility for Tennis. This is part 1 of 2. Weeks 1-4.
Tennis Speed wks.9-12
4 Weeks of Speed, Change of Direction and Conditioning. Weeks 9-12, a higher intensity training program.
Speed 1
Weeks 1-4. Speed plan for level 3 soccer players. High school and some mature middle schoolers would benefit from this program.
Conditioning 2
Weeks 5-8 of soccer conditioning. Coach Bob King coached 7 years in the MLS and has trained numerous professional soccer players at both the college level and world level. This 12 weeks of soccer conditioning is broken down by which day and by the week. It fits with your practice and strength program.
In Season Speed wks.6-10
The basketball in season speed training is designed to allow the coach to maintain off season speed gains without taking away time from practices. That is done by using these workouts as an extended warmups or after intense competition to keep the speed element sharp. Use them in order or pick the theme that suits the team needs best.
In Season Speed wks.1-5
The basketball in season speed training is designed to allow the coach to maintain off season speed gains without taking away time from practices. That is done by using these workouts as an extended warmups or after intense competition to keep the speed element sharp. Use them in order or pick the theme that suits the team needs best. Adding reps.to the change of direction days can make a nice combo, conditioning-speed day.
InSeason Conditioning wks.1-5
This In-Season Conditioning program rotates conditioning stressors between long runs and shorter runs to accommodate the demands of basketball. Coaches may choose to add reps. to a particular run if the need demands it.
OS Conditioning wks.1-4
Off Season Cricket Conditioning Weeks 1-4 are designed to work with the speed and strength portions of the entire program. If there is no speed and/or strength, the conditioning will be sufficient to prepare the athlete in conjunction with practices or play. The dynamic warmup may be skipped if the conditioning, or as we call it, the Finish, is last in a full workout. These workouts are written to match other running elements such as the speed themes of the same day.
OS Conditioning wks.5-8
Off Season Cricket Conditioning Weeks 5-8 escalate as the athlete improves their fitness. The conditioning portion works with the speed and strength portions of the entire program, but if there is no speed and/or strength, the conditioning will be sufficient to prepare the athlete in conjunction with practices or play. The dynamic warmup may be skipped if the conditioning, or as we call it, the Finish, is last in a full workout. These workouts are written to match other running elements such as the speed themes of the same day.
OS Speed wks.1-4
Off Season Speed for Cricket develops the athletes speed through a progression of programs that build up week by week. You will see themes of 0-10, Change of Direction (COD), and 0-30. The dynamic warmup does not need to be repeated if it was already done with other workout components.
OS Speed wks.5-8
Off Season Speed for Cricket develops the athletes speed through a progression of programs that build up week by week. You will see themes of 0-10, Change of Direction (COD), and 0-30. The dynamic warmup does not need to be repeated if it was already done with other workout components.
OS Strength wks.1-4
Cricket Strength allows the player to gain the strength needed to improve speed and each skill of the sport. The progression allows for adapting while minimizing soreness that can slow progress.
IS Conditioning wks.1-5
InSeason Cricket Conditioning Weeks 1-5 are designed to maintain off-season gains without unnecessary breakdown. If there is not time for all of the speed, strength, and conditioning workouts in season, simply rotate the elements throughout the week. The dynamic warmup may be skipped if the conditioning is last in a full workout. These workouts work within a practice schedule.
IS Strength wks.5-8
Cricket In Season Strength keeps the athlete in touch with the strength work and gains from the off season without over loading their system with too much in season weight lifting.Follow the workouts in order even if there are irregular schedule conflicts.
IS Conditioning wks.6-10
In Season Cricket Conditioning Weeks 6-10 is to keep the athlete fitness at competitive level without over training. The conditioning section works with the speed and strength portions of the entire program.The dynamic warmup may be skipped if the conditioning, or as we call it, the Finish, is last within a full workout. These workouts are written to match other running elements such as the speed themes of the same day.
IS Speed wks.1-5
Cricket In Season Speed is designed to maintain the speed gains from the off season program. The workouts are quick touches of familiar drills to remind the athlete's body how to go fast. The warm up can be skipped if the speed comes with a training session where the work is already in progress. In terms of time, these workouts fit best at the beginning of training and serve as an extended warmup.
IS Speed wks.6-10
Cricket In-Season Speed is designed to maintain the speed gains from the off season program. The workouts are quick touches of familiar drills to remind the athlete's body how to go fast. The warm up can be skipped if the speed work comes with a training session where the work is already in progress. In terms of time, these workouts fit best at the beginning of training and serve as an extended warmup.
IS Strength wks.1-4
IS Cricket Strength wks.1-4 transition the player from off season/training camp into competitive season maintenance. If gains are made that is a bonus, but to sustain off season gains is the goal.
Back OS wks. 5-8
Weeks 1-4 Rugby off-season training. Custom written training programs for backs -- varying the rep schemes. Strength -Speed-Change of Direction-Core-Explosive training-Conditioning at a lighter intensity. Look for separate all conditioning workouts. Six days a week.
OS Speed wks.1-4
Australian Rules Football Off Season Speed Training has been designed to prepare the athlete for a wide variety of speed needs: acceleration, abrupt stops, change of direction, breakaway speed, closing speed, and much more. These sessions are to be used in conjunction with strength and conditioning.
OS Strength wks.5-8 no Olympics
Weeks 5-8 of offseason strength continue an increase in intensity and a variety of training stressors including the explosive movements. This program is without the olympic lifts.
OS Conditioning wks.1-4
This Australian Rules Football Off Season Conditioning provides workouts to address the players' need for both speed and stamina. It gradually increases in volume and intensity to ensure improvement without overtraining. It is designed to be used in conjunction with speed and strength training. Reps and/or distance can be altered according to need; be smart about any changes.
OS Conditioning wks.5-8
This Australian Rules Football Off Season Conditioning provides workouts to address the players' need for both speed and stamina. It gradually increases in volume and intensity to ensure improvement without overtraining. It is designed to be used in conjunction with speed and strength training. Reps and/or distance can be altered according to need; be smart about any changes.
OS Speed wks.5-8
Australian Rules Football Off Season Speed Training has been designed to prepare the athlete for a wide variety of speed needs: acceleration, abrupt stops, change of direction, breakaway speed, closing speed, and much more. These sessions are to be used in conjunction with strength and conditioning.
OS Strength wks.1-4 w/Olympics
Off Season Strength is a 3 day program to be used along with the speed and conditioning programs. The progression moves the athlete into power development with Olympic lifts and complexes beginning in week 3.
OS Strength wks.5-8 w/Olympics
Weeks 5-8 of Aussie Rules Off Season Strength continue to ramp up the intensity with the Olympic lifts and the addition of complexes. Week 6 is a short break from both training elements.
OS Strength wks.1-4 no Olympics
Off Season Strength is a 3 day program to be used along with the speed and conditioning programs. The progression moves the athlete from conventional lifts into power development utilizing explosive drills and complexes beginning in week 3.
100/200m OS Spd wks.1-4
The speed training for Off-Season Sprinters is based on the 100m and 200m, as most athletes run both events. The training addresses short, front end speed with finishing or top end speed. Speed endurance is also accounted for, since the accomplished sprinter will be required to run in prelims, finals, and possible relays over the course of a long meet day or multiple days. Considering that many sprinters are also jumpers (long and triple), it is recommended that athletes who jump exclusively also do these workouts. Starts, handoffs, or other technical training is not accounted for in this program. The coach may want to adjust reps or volume to allow time and energy for other requirements.
400m OS Spd wks.1-4
The speed training for off season 400m runners. The workouts consist of speed, speed-endurance and a touch of aerobic training. Each week progresses towards greater training volume and intensity.
800m OS Speed wks.1-4
The offseason running for the 800m is designed to provide quality training to both improve speed and conditioning. Distances are cycle through the week and weeks to allow the athlete to prepare for each section of the race on different days.
Throwers OS Speed-Strength Wks.1-4 w/Olympics
Off season speed, strength and conditioning for track and field throwers is designed to provide the workouts for the needs of their events regardless of the implement used. Speed in the ring is essential for success along with strength and explosion. Weeks 1-4 immerse the athletes in all of those essential elements.
100/110m Hurdles OS Speed 1-4
Speed training for Off-Season Sprint Hurdles (100H/110H). The training addresses short, front end speed with finishing or top end speed. Speed endurance is also accounted for, since the accomplished sprinter will be required to run in prelims, finals, and possible relays over the course of a long meet day or multiple days. . Starts and technical training is not accounted for in this program. The coach may want to adjust reps or volume to allow time and energy for other requirements.
1600-3200 OS Speed-Endurance wks.1-4
The 1600-3200m runners are ultimately trained to win a 200m race. Certainly the final 400 is crucial, but if competitors are shoulder to shoulder on the final 200m, your athlete should win. The workouts have a blend of intervals mimicking sections of their race along with LSD (Long Slow Distance). It is the coach's discretion as to when and how many A.M. runs should take place. It is recommended no more than 2 morning runs on days 1-4, and those runs should range from 20-25 minutes.
Volleyball Off-Season 1
Weeks 1-4, complete 6 days of strength and conditioning. All workouts are integrated with or lift-run-jump training approach to maximize results. All speed, strength and jumping elements reflect the days training theme.
M. S. 4 Wk Speed
Speed - 3 days/wk., 4 weeks for junior speed development, 12 yrs. and under.
Cuff
Rotator cuff exercises for preventative training.
USMC - PFT.1
Four weeks of physical training to provide strength, endurance and speed to run a fast 3 miles, do pull-ups and sit-ups at the to achieve a perfect score..
USMC-PFT Unload
One week of unload training or active recovery.
USMC-PFT.2
Week 5 is one week of unload training or active recovery. Weeks 6-8 increase the specificity of training throughout the week.
Cycling
Training for cyclists has three distinct parts; upper body, lower body and cuff & stuff. The upper body is trained for the correct amount of strength without unwanted bulk. Lower body is trained for strength and endurance to handle long rides and the environment, such as, hills and wind. Cuff & stuff is for all the "little" parts, core, rotator cuff and the like. Strength days alternate between 2 days/week and 3 days/week. There are running workouts that provide leg power and speed.
Football Summer Day 6 Conditioning
Twelve weeks of day 6 football specific conditioning. If a day 6 is unavailable make it the last day of your training week. It will replace any other running that day.
Softball - OSL - 4W(1-4) - 3D
Softball off-season training. 4 Weeks of complete athletic development with both strength and speed. Day1 - Combo, both 0-10 speed and strength training. It is a strength day; if time is a factor, then lift only. Day 2 - 0-30 speed. Day - 3 Strength with more dumbbell lifts for left and right side strength balance. Day - 4 Change of Direction. Day 5 - Big strength day with jumps gradually added.
Wrestling - L3 - OS - 4W(1-4) - 3D
Off Season Strength and conditioning is a 3 day/week program with a progression that moves the athlete from conventional lifts into power development utilizing explosive drills and complexes beginning in week 3. This is without the Olympic lifts.
Wrestling - L3 - OS - 4W(5-8) - 3D
Weeks 5-8 of offseason strength continue an increase in intensity and a variety of training stressors including the explosive movements. There is a blend of strength, power and endurance throughout. This program is without the olympic lifts.
Fix My 60
4 weeks, 4 days per week of 60 yard dash training. Improve your 60 through technique and physical development.
Gymnastics/Vault.1-4
Girls offseason vault training is designed to make the athlete faster, strong and more explosive. The lifts involved may not look like the same movements during the event, however, the joints and muscles necessary to be successful are strengthened. The choice of equipment can be up to you depending on what is available, it is the exercise that matters. Lifting workouts can be executed according to schedule. Rather than thinking about a day, do them in their order as schedule allows. They are sequential and do not require a specific day of the week, keep them in order. Conditioning is as needed, but the speed training is critical. Core and Cuff & Stuff appear throughout the week.
Strength wks.5-8
Weeks 5-8 offseaon, 3 Days per week of weight training for Tennis players. Days may be used consecutively, whether 3 days a week or irregular schedule of 3 days, 2 days for 2 week and back to 3 days.
IRONMAN.2.
This is 4 weeks of strength and conditioning for Ironman competition. All of the elements rotate through the training week, The strength program rotates 3 days, then 2 days a week beginning in week 6. The events are trained by time.
10K - Beginner
Fitness/conditioning for recreational 5-10K races. It is recommended to do the 2 day week strength training to assist your speed, running hills or environmental obstacles such as high winds and a hill.