Velocity-Based Training: Legs + Athletic Performance

Workout by:
Matthew Mulligan
Duration: 60-75 Minutes
Equipment needed
  • This workout is best performed at a gym with the proper equipment, including boxes and barbells

WARM-UP: 3-5 mins Bike or Walk

ACTIVATION SERIES: 3 Rounds (30-45 sec rest between rounds)

  • 6” Box, Elevated Reverse Lunge, 6 reps each leg
  • Rope Lat Pull Down, 12 reps
  • 45 Degree Back Angle, 8 reps
  • Weighted 30” Box Jumps, 3 (ascending weight each round)

- 3 MIN REST

MAIN LIFT: FORCE, STRAIN, PRECISION

  • Speed Squats: SS Yoke (barbell) w/Micro Bands attached to bar, 5 squats x 3 sets (45-60 seconds rest between sets) - Precision tool used: Tendo Machine, measures force, velocity and power

- 2 MIN REST

  • Speed Deadlift: 4 deadlifts x 3 sets (45-60 seconds between sets)

- 3 MIN REST

WORK CAPACITY: CONCENTRATION – MUSCLE STAMINA (3 Rounds NO REST)

  • Barbell Shrugs, 20 reps
  • Inverted Row, 12 reps (body weight)
  • DB Hammer Curls, 8 reps

COOL DOWN + STRETCH

 

Full-Body
Strength/Weight Training

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