UNDERGROUND SECRETS OF LIFTING FOR FASTER RUNNING
PERFORM THIS TRAINING SESSION 3X PER WEEK, SKIPPING AT LEAST ONE DAY BETWEEN EACH SESSION.
WARM-UP
SECTION 1: JUMP ROPE
- JUMP ROPE --> 3 SETS OF 30 TOUCHES (AS FAST AS POSSIBLE)
SECTION 2: CORE / NECK
SECTION 3: UPPER BODY
- BENCH PRESS (ANY FORM) --> 3 SETS OF 3 AT 90% OF YOUR 1RM (WAIT 5 MINUTES BETWEEN EACH SET)
- AFTER ONE MINUTE, PERFORM ANY ONE OF THESE FOR ONE SET OF 3 --> EXPLOSION (CHEST)
- AFTER TWO MINUTES, PERFORM ANY ONE OF THESE FOR A SET OF 8 --> PRE-HAB (SHOULDERS)
- AFTER THREE MINUTES, PERFORM ANY ONE OF THESE FOR A SET OF 8 --> PRE-HAB (GLUTES)
SECTION 4: LOWER BODY
- DEADLIFT (ANY FORM) --> 3 SETS OF 3 AT 90% OF YOUR 1RM (WAIT 5 MINUTES BETWEEN EACH SET)
- AFTER ONE MINUTE, PERFORM ANY ONE OF THESE FOR ONE SET OF 3 --> EXPLOSION (JUMPS)
- AFTER TWO MINUTES, PERFORM ANY ONE OF THESE FOR A SET OF 8 --> PRE-HAB (ANKLES)
- AFTER THREE MINUTES, PERFORM ANY ONE OF THESE FOR A SET OF 8 --> PRE-HAB (HIPS)
COOL DOWN
BONUS VIDEO
SAMPLE WORKOUT
| undergroundsecrets.xlsx |