Speed Training Program (With Weights)
A weekly speed and explosiveness training program that includes lower body weightlifting days
Speed Training Program
INTRODUCTION
Welcome to the Apex Athletics Speed Training Program. This is the first of 2 speed training programs that I will release, this first one includes a weight training section, and the second one will be solely weightless training.
This program is designed to be able to be done by athletes of all ages. I would recommend that any athlete that wants to complete this program should have at least a baseline level of experience, as there are a few more advanced movements in this program. If you are looking for a beginner level program, I recommend that you start with this:
While this speed program is specifically designed to help athletes optimally train to improve their speed and agility, the training involved will also improve the athlete’s explosiveness and overall athleticism as well.
Because of the specific focus of this program, no upper body training days are included. Feel free to incorporate any upper body training days of your own on any of the off days. If you would like some examples of what those upper body days could look like feel free to message directly me on Substack or reach out to zack@officialapexathletics.com
INSTRUCTIONS
This program includes 3 Explosiveness Days and 2 Strength Days. These 5 days are meant to be spread out over the course of the week with 2 off (or upper body training) days incorporated into the week. I would recommend that a typical week look like this:
Day 1: Explosiveness I
Day 2: Strength I
Day 3: Off
Day 4: Explosiveness II
Day 5: Strength II
Day 6: Explosiveness III
Day 7: Off
I would recommend that you avoid doing more than 4 training days in a row without an off-day to allow your body enough time to recover between training days.
Start all of your workouts with the dynamic warm-up, and be sure to pay attention to the amount of reps and the focus for each exercise.
All exercises on the strength days are meant to be done as hard as possible until you cannot get another rep. The rep ranges are simply a goal for you to hit while training to failure. For example, if you pick a specific weight and get to the maximum amount of reps with it, keep going on that set until you cannot get any more, then increase the weight for the next set.
Attached below is a downloadable, printable version of the program. Brief descriptions for all exercises are provided at the end of the program. Good luck!