FREE GYM SPEED WORKOUT

Often times football players can train incorrectly. They lift like bodybuilders because there is such an emphasis to gain weight to play at the next level. And you do need to put size, but you cannot neglect your speed and explosion work in the gym as well. You are an athlete so you need to train like one- this will help you maintain speed and quickness while still gaining size. This workout is great to add to your routine. I hope this can help 




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Split 1)- Hang Cleans

5x5 reps 


Superset with 


Weighted Box Jumps


5x8 Reps


1 minute 30 seconds rest in between sets 



Split 2)-Dumbbell Explosive Split Squats (hold two dumbbells and put one foot on a bench; as you squat down on the one extended leg jump up)



5x8 reps each side


Superset with


Barbell Jump Squats (lighter weight)


5x6 reps


1 minute 30 seconds rest in between sets 



Finisher)-


Med Ball Slams

3x10 reps


Superset with 


Med Ball Rotation Throws At Wall


3x10 reps


1minute rest in between sets 




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