February 16, 2020
**To view video, you may need to provide a username and password.
username: greggallina@gmail.com
password: greggallina
Day 1
Speed - Strength
WARM UP
Warm up Protocol 2.0 - VIDEO
SPEED - Acceleration
1. Ground Starts - 10 x 1 - VIDEO
2. 2 Point Starts - 10 x 1 (10 yard sprint, 10 yard decelerate) - VIDEO
STRENGTH
**Note that 1A and 1B, known as a complex, should be done back-to-back. In this example, you would hold a isometric squat (see video) for10 seconds and then move straight into 10 bodyweight squats.**
1.A. Iso Squat - 5 x 10 seconds - VIDEO
1.B. Squat - 5 x 10 - VIDEO
2. Step Ups - 3 x 10 each leg - VIDEO
3. Buddy Hamstring Curls - 3 x 12 - VIDEO
4. Calf Raise - 3 x 50 - VIDEO
TRUNK
1. Side Plank - 1 x 60 (each side) - VIDEO
CONDITIONING
1. 300 Yard Shuttle - 1 x 1 (turn at 25 yards)
**To view video, you may need to provide a username and password.
username: greggallina@gmail.com
password: greggallina
Day 1
Speed - Strength
WARM UP
Warm up Protocol 2.0 - VIDEO
SPEED - Acceleration
1. Ground Starts - 10 x 1 - VIDEO
2. 2 Point Starts - 10 x 1 (10 yard sprint, 10 yard decelerate) - VIDEO
STRENGTH
**Note that 1A and 1B, known as a complex, should be done back-to-back. In this example, you would hold a isometric squat (see video) for10 seconds and then move straight into 10 bodyweight squats.**
1.A. Iso Squat - 5 x 10 seconds - VIDEO
1.B. Squat - 5 x 10 - VIDEO
2. Step Ups - 3 x 10 each leg - VIDEO
3. Buddy Hamstring Curls - 3 x 12 - VIDEO
4. Calf Raise - 3 x 50 - VIDEO
TRUNK
1. Side Plank - 1 x 60 (each side) - VIDEO
CONDITIONING
1. 300 Yard Shuttle - 1 x 1 (turn at 25 yards)
