Page
Days 1 and 4
Days 2 and 5
Days 3 and 6
1. Broad jump
146
4 or 5 × 3 or 4 with 90 sec. rest between sets
4 or 5 × 3 or 4 with 90 sec. rest between sets
4 or 5 × 3 or 4 with 90 sec. rest between sets
2. 180-degree squat jump with cross-arm drive
144
4 × 2 or 3 each direction with 90 sec. rest between sets
4 × 2 or 3 each direction with 90 sec. rest between sets
4 × 2 or 3 each direction with 90 sec. rest between sets
3a. Barbell Romanian deadlift
156
5 × 3–5
5 × 3–5
5 × 3–5
3b. Stability-ball stir-thepot
207
4 × 4–8 in each direction with 90 sec. rest between paired sets
4 × 4–8 in each direction with 90 sec. rest between paired sets
4 × 4–8 in each direction with 90 sec. rest between paired sets
4a. Angled barbell cross-shoulder reverse lunge
155
2 × 14 or 15 each side
4 × 6–8 each side
3 × 10–12 each side
4b. Angled barbell tight rainbow
202
2 × 14 or 15 each side with 60–90 sec. rest between paired sets
4 × 6–8 each side 3 × 10–12 each side with 60–90 sec. with 60–90 sec. rest between paired rest between paired sets sets
5a. Bulgarian split squat 168 and Romanian deadlift combination
2 × 14 or 15 each side
4 × 6–8 each side
3 × 10–12 each side
5b. Reverse crunch*
211
2 × 15–20 with 60–90 sec. rest between paired sets
4 × 6–8 with 60–90 sec. rest between paired sets
3 × 10–12 with 60–90 sec. rest between paired sets
6. One-leg dumbbell bench hip thrust
177
2 × 15–20 each side 4 × 6–8 each side with 60 sec. rest with 60 sec. rest between sets between sets
3 × 10–12 each side with 60 sec. rest between sets
7. Machine leg press
165
2 × 15–20 with 90 sec. rest between sets
4 × 6–8 with 90 sec. rest between sets
3 × 10–12 with 90 sec. rest between sets
Steady-state cardio: brisk walking outside or on treadmill—25–35 min. (page 29)
SMIT**: rower—4–6 sets of 45–60 sec. as fast as possible with 90 sec. to 2 min. rest between sets (page 28)
MCP***: unilateral farmer’s-walk complex—2 or 3 sets with 2 min. rest between sets (page 59)
SPEED
Two-Day Performance and Muscle Workout Program 3
TABLE 12.22 Two-Day Performance and Muscle Program 3: Workout B—Lower Body and Core
STRENGTH
SIZE
CARDIO CONDITIONING
*There is an inverse relation between the amount of reps indicated and the weight you’ll use as an anchor, as the heavier the anchor the easier the exercise becomes. Use the lightest dumbbell, kettlebell, or medicine ball as an anchor on the days you perform 6 to 8 reps, and use the heaviest anchor on the days you perform 15 to 20 reps. **SMIT = supramaximal interval training. ***MCP = metabolic conditioning protocol.
341