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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






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