Lower Body Strength (Speed) & Monostructural Continuous Training

Workout 1

1. Back Squat
Working up to 6 sets x 3 reps done on the minute at 50% max single (5 warm up, 5 warm up, 3, 3, 3, 3, 3, 3 as explosive as possible)

2. Dead Lift
Working up to 6 sets x 3 reps done on the minute at 50% max single (5 warm up, 5 warm up, 3, 3, 3, 3, 3, 3 as explosive as possible)

3a. Stiff Leg Dead Lift
15-20, 15-20, 15-20
3b. Dumbbell Step Up
15-20, 15-20, 15-20 each leg

4a. Standing Barbell Calf Raise
15-20, 15-20, 15-20
4b. Sit Up & Twist
15-20, 15-20, 15-20


Workout 2

Run
40-45 mins continuous