Trojan Weight and Speed Program

Athletic Speed and Agility Program

• Timed 10-20-30-40 yard dashes
• Speed ladders
• 300 YD. Shuttles
• Pro Shuttle Agilities
• 30’s with Prowlers pulling
• Bleacher Runs
• 20’s with Prowlers Pushing
• Jump Boxes = 3 X Over, 3X On, 3X diagonally Over= Down and Back is 1
• Box Step Ups=20 seconds on 60 seconds rest
• Tire Flips
• High Knee Speed Ladders
• Jump Soles Workout
• Pro Agility “L” Drill
• Jump Rope Routine
• Jump Squat Routine
• “Core”/Stretch Routine
• Towel Pushes
• Speed Harnesses
• Medicine Ball Workout
• 1,000 Meter Timed Rows

Weight Program

Monday-Wednesday-Thursday
6 week cycles = all year long

Mondays and Thursdays

Core Lifts

• Bench Press
• Squat
• Incline Bench Press
• Power Runner

Auxillary Lifts

Choose any 3:

• Decline Bench Press
• Dips
• Nose Breakers
• Close Grip Bench Press
• Tricep Extensions
• Dumb Bell Push Ups
• Rope Extensions
• Overhead Dumb Bell Press
• Tricep Kick Backs
• Dumb Bell Bench Press
• Med. Ball Push-ups
• Single Arm Pull Downs
• V-Bar Pull Downs

Wednesdays

Core Lifts

• Power Clean
• Mac Attack
• Power Runner
• Straight Leg Deadlift

Auxillary Lifts

Choose any 2:

• Curls
• Twenty ones
• Preacher Curls
• Dumb Bell Curls
• Hammer Curls
• Bent Row

Choose any 2:

• Bent Row
• Upright Row
• Lawn Mowers
• Lat Pull Downs
• Shrugs
• Pull-Ups

Reps and Sets

Week 1: Core Lifts 3 X 12 @ 60% & Auxillary Lifts 3 x 20
Week 2: Core Lifts: 3 X 3 @ 85% & Auxillary Lifts 3 x 15
Week 3: Core Lifts 3 X 5 @ 80% & Auxillary Lifts 3 x 12
Week 4: Core Lifts Max Reps Week & Auxillary Lifts 3 x 10
Week 5: Core Lifts 5-4-3-2-1 @ 80-100% & Auxillary Lifts 3 x 8
Week 6: Core Lifts 10-8-6-4-2 @ 50-90% & Auxillary Lifts 3 x 6
Max Week (Stronger or Weaker, the Weights Don't LIE!)

You will max every 6 weeks and if you do workout correctly, YOU WILL GET STRONGER!

*Everytime you complete your workout, move up in weight 5 pounds the next time you do that lift!