Fast Vass Speed and Sports Performance Workout Follow on Instagram @Fast_vass @xtremespg

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3 DAYS - Sport Specific - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This incredible app allows me to share with you 20 years of knowledge and experience in training amateur and professional athletes. This is a sample of some of the exercises I would recommend if you want to increase your speed and explosive power. Start first with a dynamic flexibility warm up...

ANY
Monday
Tuesday
Wednesday

10X20 yard sprints do these exercises in between each sprint. Walk back slowly for your rest. 10 exercises, 58 mins

Air Bike	3x8 reps	rest: 60s
Oblique Crunch	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s
Reverse Crunch	3x8 reps	rest: 60s
Prisoner Squat	3x8 reps	rest: 60s
Bodyweight Lunge	3x8 reps	rest: 60s
Bridge	3x8 reps	rest: 60s
Jump Squat	3x8 reps	rest: 60s
Mountain Climber	3x8 reps	rest: 60s
Bodyweight Side Lunge	3x8 reps	rest: 60s

16 x 100 meters striders / 4 x 40 meters sprints, followed by these exercises. 8 exercises, 51 mins

Barbell Bench Press	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Barbell Squat	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Oblique Crunch	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s

Hard Day 10 x 40 meters 14 sec or less between each sprint. 1 set of 15 x 10 meter sprint. Walk back 13 exercises, 1 hr 20 mins

Stability Ball Crunch	3x8 reps	rest: 60s
Stability Ball Trunk Rotation	3x8 reps	rest: 60s
Stability Ball Pull-In	3x8 reps	rest: 60s
Stability Ball Push-Up	3x8 reps	rest: 60s
Exercise Dome One-Arm Push-Up	3x8 reps	rest: 60s
Stability Ball Ab Curl	3x8 reps	rest: 60s
Dumbbell Pullover on Stability Ball	3x8 reps	rest: 60s
Stability Ball Weighted Hyperextension	3x8 reps	rest: 60s
Dumbbell Fly (Stability Ball)	3x8 reps	rest: 60s
Stability Ball Plank	3x8 reps	rest: 60s
Stability Ball Pull-In	3x8 reps	rest: 60s
Stability Ball Dip	3x8 reps	rest: 60s
Stability Ball Roman Twist	3x8 reps	rest: 60s

This would be a long recovery workout. 26 exercises, 2 hrs 35 mins

Flutter Kick	3x8 reps	rest: 60s
All Fours Quad Stretch	3x8 reps	rest: 60s
Single-Leg Kickback	3x8 reps	rest: 60s
Knee to Chest (Supine)	3x8 reps	rest: 60s
Side Jacknife	3x8 reps	rest: 60s
Tuck Crunch	3x8 reps	rest: 60s
Leg Pull-In	3x8 reps	rest: 60s
Push-Up (Wide Hand)	3x8 reps	rest: 60s
Single-Leg Push-Up	3x8 reps	rest: 60s
Glute Kickback	3x8 reps	rest: 60s
Side Angle Pose With Rotation	3x8 reps	rest: 60s
Posterior Lower Leg Stretch	3x8 reps	rest: 60s
Push-Up to Side Plank	3x8 reps	rest: 60s
Abdominal Hip Roll	3x8 reps	rest: 60s
Single-Leg Squat	3x8 reps	rest: 60s
Hip Stretch	3x8 reps	rest: 60s
Hip Adduction	3x8 reps	rest: 60s
Split Jump	3x8 reps	rest: 60s
Ab Roll	3x8 reps	rest: 60s
Bird Dog	3x8 reps	rest: 60s
Kneeling Hip Extension	3x8 reps	rest: 60s
Calf Stretch	3x8 reps	rest: 60s
Double-Leg Butt Kick	3x8 reps	rest: 60s
Seated Hamstring Stretch	3x8 reps	rest: 60s
Straddle Stretch	3x8 reps	rest: 60s
Flutter Kick	3x8 reps	rest: 60s