FREE SPEED WORKOUT

Below we are going to give you a FREE Gym Speed Workout that will help you activate your fast twitch muscle fibers which will lead to an increase in speed overtime. I hope this can help 

ALSO, WE ARE TRAVELING TO 7 MORE STATES FOR QB/WR SKILL CAMPS! 

We are coming to Boston MA, Cleveland OH, Austin TX, Seattle WA, Newark NJ, Denver CO, & Los Angeles CA…. If you want more info and want to know how you can sign up, checkout the link below! 

https://www.firstdowntraining.com/book-online

Warm Up

30 seconds jumping jacks

30 seconds high knees in place

10 jump squats

10 jumping lunges (alternating 5 each side)

10 side to side lunges (alternating 5 each side)

10 burpees

10 push-ups

30 seconds of sit ups

30 second of bicycle kicks

These are all performed back to back. The goal of this dynamic warm up is to get a sweat going.

SPLIT 1 (Explosiveness)

Power Cleans 5 sets of 5 reps 

Superset with (exercises performed back to back)

1 Arm DB Snatch 5 sets of 8 reps each side 

1 minute 30 seconds rest in between each set 

Jump Squats 5 sets of 5 reps 

Superset with

Box Jumps 5 sets of 8 reps

1 minute 30 seconds rest in between sets 

SPLIT 2

Front Squats 5 sets of 8 reps

Superset with 

DB (dumbbell) Walking Lunges 5 sets of 20 reps each leg

2 minutes rest in between each set