A three-day strength and speed conditioning routine. This routine is ideal for individuals looking to increase their strength but who do not want to sacrifice their speed or athletic performance.
Push
Number of exercises: 4
Time: 25 minutes
Medicine Ball Overhead Slam
3 sets x 8 reps
Clap Push Up
5 sets x 10 reps
Barbell Bench Press
5 sets x 5 reps
Barbell Overhead Press
3 sets x 8 reps
Lower Body
Number of exercises: 5
Time: 30 minutes
Forward Jump
3 sets x 5 reps
Backward Jump
3 sets x 5 reps
Barbell Full Squat
5 sets x 5 reps
Dumbbell Single Leg Split Squat
3 sets x 8 reps
Lunge with Jump
3 sets x 5 reps
Pull
Number of exercises: 4
Time: 25 minutes
Inverse Row (Back)
3 sets x 10 reps
Barbell Deadlift (Back/Glutes)
5 sets x 8 reps
Pull Up (Back)
4 sets x 12 reps
Barbell Bent Over Row (Back)
4 sets x 8 reps