Speed & Strength ProgramBY: ASHAAD MABRY

Table of Contents

Slide 3 – Evaluation of Client

Slide 4 – Evaluation of Team/Individual

Slide 5 – Mission Statement

Slide 6 – Definitions

Slide 7 – Needs Analysis

Slide 8, 9, 10 – Exercise Selection

Slide 11, 12, 13, 14 – MicroCycles

Slide 15 – Conjugated Paradigm

Slide 16, 17 – Graphs

Evaluation Of Client

Age: 22

Pathologies: N/A

Flexibility: 1.5 inches

Endurance Strength: 27 reps of 225 pounds (Bench)

Cardiovascular Endurance: N/A

Body Fat: 17.7%

Evaluation Of Team/Individual

Strength: Squat 550 lbs. & Bench 450 lbs.

Endurance Strength: 27 reps of 225 lbs. (Bench)

Injuries: Hernia surgery and pulled groin

Power: Power Clean 335 lbs. & Snatch 275 lbs.

Agility: 4.74 sec. 20 yard shuttle

Speed: 5.1 sec. 40 yard sprint

Flexibility: 1.5 inches Sit & Reach

Mission Statement

My Mission as a Speed and Strength Coach is to provide athletes with the best strength and speed training that is available. I also work to help on a mental level to help my athletes become the overall best in any activity they take part in.

Definitions

Reps: Each Repetition of each Set

% of Max: Percent of overall one rep max

Meso (MesoCycle): 4 week period of training. Broken down from a 52 week training period.

Micro (MicroCycle): 1 week Training Period broken down by each day.

Needs Analysis

Ashaad Mabry is training for pro-day and is trying to improve his Strength, Power, Speed, and Agility.

Exercise Selection

Strength:

Squat This exercise helps increase the strength in the lower body. In doing

so this exercise will work on the:

Legs, Core, Chest, Shoulders

Bench Press Bench Press is my favorite workout it helps me a lot being used in

order to increase upper body strength. In doing so this exercise will work on the:

Chest, Arms, Core, Back, Shoulders

Exercise Selection

Power

Snatch The Snatch is one of the few lifts that work on pretty much the entire

body. With this exercise I will look to improve strength in the:

Core, Legs, Shoulders, Arms, Chest, Back

Power Clean The power clean is probably the most important lift in regards to the

sport of football. Mainly because the starting position is commonly used during football. We are looking to work on the:

Core, Legs, Shoulders, Back, Chest

Exercise Selection

Speed & Agility

Cone Drills Cone drills will help develop foot speed and will also be used for knee

drive.

Conditioning Every Athlete has to be in shape in order to compete. Will also include

Form Running.

Speed Ladder This will also look to improve foot speed and the ability to improve

balance.

Bungie Sprints This will be used to improve overall Top speed.

MicroCycle #1

Week 1(70% of Max):

• Monday & Thursday

• Bench Press 3x8 Reps (315 Lbs.)

• Snatch 3x5 Reps (195 Lbs.)

• Curls 3x12 Reps (45 Lbs.)

• Lat Pulls 3x10 Reps (240 Lbs.)

• Speed Ladder Drills

• Conditioning

• Stretch

• Tuesday & Friday

• Power Clean 3x6 Reps (230 Lbs.)

• Squat 3x5 Reps (385 Lbs.)

• Split Squat 3x6 Reps (145 Lbs.)

• Cone Drills

• Conditioning

• Stretch

MicroCycle #2

Week #2 (80% of Max):

Tuesday & Friday• Snatch 3x5 Reps (220Lbs.)• Bench 3x6 Reps (360 Lbs.)• Curls 3x12 Reps (45 Lbs.)• Lat Pull 3x10 Reps (240

Lbs.)• Cone Drills• Conditioning• Stretch

Monday & Thursday• Power Clean 3x6 Reps

(260 Lbs.)• Squat 3x5 Reps (440 Lbs.)• Split Squat 3x10 Reps (145

Lbs.)• Speed Ladder• Conditioning• Stretch

MicroCycle #3

Week #3 (90% of Max):

Monday & Thursday• Bench Press 3x3 Reps (405

Lbs.) • Snatch 3x3 Reps (250 Lbs.)• Curls 3x12 Reps (55 Lbs.)• Lat Pull 3x10 Reps (240

Lbs.)• Speed Ladder• Conditioning• Stretch

Tuesday & Friday• Squat 3x3 Reps (495 Lbs.)• Power Clean 3x3 Reps (295

LBS.)• Split Squat 3x6 Reps (150

Lbs.)• Cone Drills• Conditioning• Stretch

MicroCycle #4

Unload Week (50% of Max):Monday & Thursday• Squat 3x10 Reps (275 Lbs.)• Power Clean 3x8 Reps (165

Lbs.)• Split Squat 3x8 Reps (90 Lbs.)• Speed Ladder• Conditioning• Stretch

Tuesday & Friday• Snatch 3x8 Reps (140 Lbs.)• Bench Press 3x10 Reps

(225 Lbs)• Curls 3x20 Reps (35 Lbs.)• Lat Pull 3x20 Reps (190

Lbs.)• Cone Drills• Conditioning• Stretch

Conjugated Paradigm

MesoCycle #1

Micro 1: 70% of Max

Micro 2: 80% of Max

Micro 3: 90% of Max

Micro 4: 50% of Max

Intensity of MesoCycle #1

Week 1 Week 2 Week 3 Week 40%

10%

20%

30%

40%

50%

60%

70%

80%

90%

100%

Conjugated Paradigm Intensity

Intensity vs. Volume of MesoCycle #1

Week 1 Week 2 Week 3 Week 40%

10%

20%

30%

40%

50%

60%

70%

80%

90%

100%

Conjugated Paradigm

Intensity Volume