November 2018: 30-Day Express Program – Athlete’s Advanced Speed-Strength Program.

By now you have warmed up and gotten back into the swing of things, preparing for the holidays and pumping those muscles. This month, we feature an advanced speed-strength program for professional athletes. This one is written for one of our friends with the Miami Dolphins. He is a beast and demands a beast of a program. His cardio is taken care of by the team but he wanted something a little more difficult than what he has been doing so, we added some extra cardio.

Bear in mind that this is a difficult program – advanced. No weak-area exercises are added due to the nature of pro-football workouts. If you aspire to be strong and very fast, this type program will help you, whether a martial artist, ball player or other athlete and whether in high school, college, the pros or simply an intense workout buff. Cardio is to be done on Tuesday, Thursday, and Saturday, with the speed-strength workout Monday through Thursday.

As compared to last month, eat your Wheaties, because this is a butt kicker. Our goal was to work you up to an advanced level and now you’re here. Once again, you should also note that in athletic training, we seldom exceed 8 repetitions per set. The key to getting these workouts done in time is to super set, i.e., while one part of the body is resting such as the legs, work the upper body parts. In many ways it is similar to circuit training where you move from one exercise to another without rest. Also, this is not body building, we’re working on fast-twitch muscle fiber development and enhancement here. Additionally, you may wish to swap one of the warm-down exercises each day for a core exercise; the older you are, the more you need to do that.

As always, each day will begin with warm-up exercises, followed by core lifts (no lifts this time), and warm-down exercises. Remember, the number followed by / under sets, i.e., 5/ is the number of repetitions for that set. Also, don’t forget the rule of thumb, if the number/ remains the same for 2 or more sets, the weight load also remains the same but, when the number changes such as 5/ to 2/ then, you should increase the amount of weight you are using by 5-10% as a rule of thumb, but only if you can. And, watch your technique – always.

This program was designed with the help of ‘my workout‘ and is geared for the intermediate high-school athlete. It was geared this way to really push you. Feel free to substitute the cardio for other forms of cardio but adhere to the numbers and time.

Also, as a note, if you wish to print this program. Select all then, copy and paste into MS Word. Next, set layout to portrait and all margins – top, bottom, and sides – to 1/4 inch and print. Have a happy and healthy day.

Name: Trainer: MyHAF
Week: 1            Day: MonDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Standing Long Jumps
Glute Ham Raises
Jump Rope (2 min. x 3)
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Clean & Press6/5/3/3/2/
Clean Pull6/5/5/3/3/1/
Squat Jumps (weighted)6/6/6/6/
Vertical Jump8/8/8/6/
Turn-Around Throw8/8/6/6/6/6/
Abdomen-Catch Medicine Ball8/8/8/6/6/
Broomstick Twists8/8/6/6/
EZ-Bar Curls (wide grip)8/8/8/6/
Barbell Shrugs8/8/8/6/
Parallel Bar Dips8/8/8/8/
Front Raises (use dbs or barbell)8/8/6/6/6/
Power Squats8/8/6/6/
Hack Squats8/8/6/6/6/6/
Warm-Down ExercisesDips 3 sets X 7 reps
V-ups 3 sets X 10 reps
Lunges 3 sets X 6 reps

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

Name: Trainer: MyHAF
Week: 1            Day: TueDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Split Squat Jumps
Bicycle Crunches
Dumbbell Slings
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
DB Clean Pull5/5/5/3/2/
Push Press From Rack6/5/5/5/3/1/
Depth Jumps (weighted)8/8/8/6/
Double Leg Straddle8/6/6/6/6/
Wheel Barrel8/8/8/6/
Gym Ladder Sit-Ups8/8/6/6/
Seated EZ-Bar Triceps Extensions8/8/6/6/
Pull Ups8/8/6/6/6/
Incline Dumbbell Press8/8/6/6/
Low Pulley Bent-Over Lateral Raises8/8/8/6/
Split Squats8/8/8/8/6/
Hack Squats8/8/6/6/
Cardiovascular2 mile run
220 for 6 reps
20 x 80 x 20 for 10 reps
Warm-Down ExercisesDips 3 sets X 7 reps
Sit Ups 3 sets X 8 reps
Chin Up Hangs 3 sets X 12 seconds

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

Name: Trainer: MyHAF
Week: 1            Day: WedDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Standing Long Jumps
Hanging Seratus Crunch
Shoulder Flexors
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Clean-High Pull6/6/5/3/3/2/
DB Clean Pull6/6/5/3/2/1/
Vertical Jump8/8/8/6/6/
Vertical Depth Jumps8/6/6/6/6/
High Pulley Crunches8/8/6/6/
Reverse Wrist Curls8/8/8/8/6/6/
Lat Pulldowns8/8/6/6/
Incline Dumbbell Press8/8/8/6/6/
Hammer Lifts8/6/6/6/
Hack Squats8/8/8/6/
Front Squats8/8/6/6/6/
Warm-Down ExercisesShoulder Flexors 3 sets X 7 reps
Sit Ups 3 sets X 7 reps
Front Split Stretch 3 sets X 10 seconds

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

Name: Trainer: MyHAF
Week: 1            Day: ThuDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Standing Long Jumps
Broomstick Twists
Pec Deck
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Jerk From Rack5/5/3/1/
DB Power Snatch6/6/5/3/2/1/
DB Power Clean6/5/5/3/1/
Double Leg Straddle8/8/8/6/
Abdomen-Catch Medicine Ball8/6/6/6/6/
Gym Ladder Sit-Ups8/8/8/8/
Reverse Curls8/8/8/6/6/
Romanian Deadlifts8/8/8/8/6/
Incline Dumbbell Flys6/6/6/6/6/
Barbell Front Raises6/6/6/6/
Hack Squats8/8/6/6/
Cardiovascular2 mile run
440 for 7 reps
20 x 60 x 20 for 8 reps
Warm-Down ExercisesDips 3 sets X 9 reps
Step Ups (no wt.) 3 sets X 7 reps
Lunges 3 sets X 7 reps

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

Name: Trainer: MyHAF
Week: 1            Day: SatDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Front Dynamic Kicks
Wide-Grip Rows
Jogging (5 min.)
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Cardiovascular2 mile run
220 for 8 reps
440 for 6 reps
Warm-Down ExercisesWalking (5 min.)
V-ups 3 sets X 9 reps
Walking Lunge Stretch 3 sets X 11 seconds

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

Name: Trainer: MyHAF
Week: 2            Day: MonDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Standing Long Jumps
Wide-Grip Rows
Dumbbell Slings
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Power Snatch5/5/5/1/
Clean & Jerk5/5/3/1/
Vertical Jump8/8/8/6/6/
Turn-Around Throw8/8/8/6/6/6/
Bench Press Throw8/8/6/6/
High Pulley Crunches8/8/8/6/6/
Triceps Extensions8/8/8/6/6/6/
One-Arm Dumbbell Rows8/8/6/6/6/6/
Close_Grip Bench Press8/8/8/6/
Hammer Lifts8/8/8/8/6/
Dumbbell Squats8/6/6/6/
Warm-Down ExercisesBiking (5 min.)
Bicycle Crunches 3 sets X 9 reps
Chin Up Hangs 3 sets X 11 seconds

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

Name: Trainer: MyHAF
Week: 2            Day: TueDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Cable Kickbacks
Step Ups
Dumbbell Slings
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
DB Clean & Press6/5/3/2/1/
Clean & Jerk6/5/5/3/3/1/
Squat Jumps8/8/8/8/8/6/
Squat Jumps (weighted)8/8/6/6/
Bench Press Throw8/8/6/6/6/
Overhead Throw8/8/8/8/6/
Incline Bench Sit_Ups8/8/6/6/
Barbell Curls8/8/6/6/
Seated Pulley Rows8/8/6/6/
Incline Press8/8/8/6/6/
Front Raises (use dbs or barbell)8/8/8/6/6/
Hack Squats8/8/8/6/
Cardiovascular3.5 mile run
440 for 8 reps
20 x 100 x 20 for 8 reps
Warm-Down ExercisesShoulder Flexors 3 sets X 8 reps
Bicycle Crunches 3 sets X 10 reps
Chin Up Hangs 3 sets X 11 seconds

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

Name: Trainer: MyHAF
Week: 2            Day: WedDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Split Squats
Bicycle Crunches
Biking (5 min.)
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Power Clean6/5/5/1/
Clean Pull5/5/5/2/
Step-Up Jumps (weighted)8/8/6/6/
Vertical Depth Jumps8/8/6/6/6/6/
Machine Crunches8/8/6/6/
Wrist Curls8/8/8/6/6/
Romanian Deadlifts8/8/6/6/6/
Pec Deck Flys8/8/6/6/6/6/
Seated Press (bar behind neck)8/8/8/6/6/
Power Squats8/8/6/6/6/
Dumbbell Squats8/8/8/6/6/
Warm-Down ExercisesMountain Climbers (1 min.)
Hyperextensions 3 sets X 8 reps
Side-to-Side Stretch 3 sets X 12 seconds

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

Name: Trainer: MyHAF
Week: 2            Day: ThuDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Split Squats
Bicycle Crunches
Heavy/Boxing Bag (2 min. x 3)
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Power Clean6/5/5/2/
DB Power Clean6/5/3/3/2/
Push Press From Rack5/5/5/5/3/1/
Double Rebound8/6/6/6/6/
Step-Up Jumps (weighted)8/8/6/6/
Depth Jump Push Ups8/8/6/6/
Catchers Throw8/8/6/6/6/6/
Incline Leg Raises8/6/6/6/
EZ-Bar Curls (wide grip)8/8/8/6/6/
Barbell Shrugs8/6/6/6/6/
Bench Press8/8/8/6/6/6/
Low Pulley Front Raises8/8/8/8/6/
Power Squats8/8/8/6/6/
Hack Squats8/8/8/8/6/6/
Cardiovascular2.5 mile run
440 for 5 reps
20 x 60 x 20 for 12 reps
Warm-Down ExercisesPull Ups 3 sets X 9 reps
Toe Touches 3 sets X 10 reps
Lunges 3 sets X 9 reps

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

Name: Trainer: MyHAF
Week: 2            Day: SatDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Depth Jumps
Wide-Grip Rows
Jumping Jacks (1 min. x 3)
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Cardiovascular1 mile run
20 x 60 x 20 for 15 reps
440 for 5 reps
Warm-Down ExercisesChin Ups 3 sets X 10 reps
Toe Touches 3 sets X 7 reps
Relaxation (any type) 3 sets X 12 seconds

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

Name: Trainer: MyHAF
Week: 3            Day: MonDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Lunges
Seated Pulley Rows
Jogging (5 min.)
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Clean Pull5/5/5/2/1/
Clean & Jerk6/5/3/3/1/
Depth Jumps (weighted)8/6/6/6/6/
Hayes Hops8/8/6/6/6/
Bench Press Throw8/8/6/6/6/6/
Depth Jump Push Ups8/8/6/6/
Russian Twists6/6/6/6/
Barbell Curls6/6/6/6/
Dumbbell Shrugs6/6/6/6/
Parallel Bar Dips8/8/6/6/6/6/
One-Dumbbell Front Raises8/8/8/8/8/6/
Split Squats8/8/8/6/6/6/
Warm-Down ExercisesMountain Climbers (1 min.)
Broomstick Twists 3 sets X 8 reps
Lunges 3 sets X 6 reps

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

Name: Trainer: MyHAF
Week: 3            Day: TueDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Split Squats
Seated Pulley Rows
Chin Ups
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
DB Power Clean6/5/5/2/
DB Clean Pull5/5/5/3/2/
Squat Jumps8/8/6/6/6/
Hayes Hops8/8/8/6/6/
Single-Arm Medicine Ball8/8/8/6/
Ballistic Push Ups (with clap)8/8/6/6/6/6/
Sit-Ups (Calves Over Bench)8/8/8/6/6/
Concentration Curls8/8/8/6/6/
Upright Rows (close-grip)8/8/6/6/6/6/
Close_Grip Bench Press8/8/8/6/6/
Front Press8/8/6/6/6/
Front Squats8/8/6/6/
Hack Squats8/8/6/6/
Cardiovascular1.5 mile run
Steps/Bleachers for 8 reps
20 x 80 x 20 for 14 reps
Warm-Down ExercisesBiking (5 min.)
Hyperextensions 3 sets X 8 reps
Chin Up Hangs 3 sets X 10 seconds

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

Name: Trainer: MyHAF
Week: 3            Day: WedDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Lunges
Broomstick Twists
Heavy/Boxing Bag (2 min. x 3)
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
DB Clean & Press5/5/5/3/3/1/
Clean Pull5/5/3/3/2/
DB Clean & Jerk6/5/3/3/1/
Split-Squat Jumps8/6/6/6/6/
Turn-Around Throw8/8/6/6/6/
Bench Press Throw8/6/6/6/
Sit-Ups (Calves Over Bench)8/8/8/8/
EZ-Bar Curls (wide grip)8/8/8/6/6/
Dumbbell Shrugs8/6/6/6/6/
Incline Dumbbell Flys8/8/8/6/6/6/
Front Press8/6/6/6/6/
Front Squats8/8/8/8/
Back Squats8/8/6/6/6/
Warm-Down ExercisesMountain Climbers (1 min.)
Sit Ups 3 sets X 6 reps
Walking Lunge Stretch 3 sets X 12 seconds

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

Name: Trainer: MyHAF
Week: 3            Day: ThuDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
In-Place Squats (no wt.)
Seated Pulley Rows
Jumping Jacks (1 min. x 3)
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Snatch Pull5/5/5/2/2/
Clean Pull5/5/5/2/1/
Vertical Jump8/8/6/6/
Squat Jumps8/8/8/6/6/6/
Catchers Throw8/8/6/6/6/
Chest Throw8/8/6/6/
Roman Chair Side Bends8/8/6/6/6/
Low Pulley Curls8/8/8/6/6/6/
Stiff-Legged Deadlifts8/8/6/6/6/
Incline Press8/8/8/6/6/6/
Hammer Lifts8/8/6/6/
Back Squats8/8/8/8/8/6/
Split Squats8/8/8/8/8/6/
Cardiovascular2 mile run
20 x 80 x 20 for 16 reps
20 x 100 x 20 for 11 reps
Warm-Down ExercisesDumbbell Slings 3 sets X 6 reps
Sit Ups 3 sets X 10 reps
Relaxation (any type) 3 sets X 10 seconds

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

Name: Trainer: MyHAF
Week: 3            Day: SatDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Standing Leg Curl
Broomstick Twists
Jump Rope (2 min. x 3)
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Cardiovascular3 mile run
20 x 100 x 20 for 9 reps
440 for 7 reps
Warm-Down ExercisesDumbbell Slings 3 sets X 7 reps
Hyperextensions 3 sets X 10 reps
Deep Breathing with music

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

Name: Trainer: MyHAF
Week: 4            Day: MonDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Lunges
Step Ups
Dumbbell Slings
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Push Press From Rack5/5/5/1/
DB Push Press5/5/5/3/2/
Squat Jumps8/8/8/6/6/
Wheel Barrel8/8/6/6/6/6/
Gym Ladder Sit-Ups8/8/8/8/
Pushdowns6/6/6/6/
Stiff-Legged Deadlifts8/6/6/6/6/6/
Push-Ups8/8/8/6/6/
Front Raises (use dbs or barbell)8/6/6/6/
Split Squats8/8/6/6/6/
Warm-Down ExercisesWalking (5 min.)
Bicycle Crunches 3 sets X 6 reps
Deep Breathing with music

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

Name: Trainer: MyHAF
Week: 4            Day: TueDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Back Dynamic Kicks
Roman Chair Side Bends
Pec Deck
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
DB Power Snatch6/6/5/3/2/2/
One-Arm Dumbbell Snatch6/5/5/5/3/2/
Step-Up Jumps (weighted)8/6/6/6/6/
Single Leg Straddle8/8/8/8/6/6/
Chest Throw8/6/6/6/6/6/
Overhead Throw8/6/6/6/6/
Sit-Ups8/6/6/6/
Concentration Curls8/8/8/6/6/6/
Stiff-Legged Deadlifts8/8/6/6/
Incline Dumbbell Flys8/8/8/6/6/6/
One-Arm Dumbbell Press8/8/8/6/6/
Front Squats8/6/6/6/6/6/
Split Squats8/6/6/6/
Cardiovascular3.5 mile run
20 x 40 x 20 for 16 reps
20 x 100 x 20 for 12 reps
Warm-Down ExercisesShoulder Flexors 3 sets X 10 reps
Toe Touches 3 sets X 10 reps
Chin Up Hangs 3 sets X 10 seconds

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

Name: Trainer: MyHAF
Week: 4            Day: WedDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Split Squats
V-ups
Jumping Jacks (1 min. x 3)
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
DB Clean & Jerk6/5/3/1/
One-Arm Dumbbell Snatch6/5/3/2/2/
Snatch Pull6/5/5/5/2/1/
Hayes Hops8/8/6/6/6/
Height Jump8/8/6/6/
Wheel Barrel8/8/8/8/6/6/
Machine Crunches8/6/6/6/6/6/
Seated EZ-Bar Triceps Extensions8/8/8/6/6/
One-Arm Dumbbell Rows8/8/6/6/6/
Close_Grip Bench Press8/8/8/6/
Seated Press (bar behind neck)8/8/6/6/
Dumbbell Squats8/8/8/8/8/
Warm-Down ExercisesPull Ups 3 sets X 6 reps
Hyperextensions 3 sets X 7 reps
Front Split Stretch 3 sets X 12 seconds

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

Name: Trainer: MyHAF
Week: 4            Day: ThuDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Standing Long Jumps
Roman Chair Side Bends
Jogging (5 min.)
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Snatch Pull5/5/5/3/3/2/
Clean & Jerk6/5/5/5/3/2/
Single Leg Straddle8/8/6/6/
Overhead Throw8/8/8/6/6/
Depth Jump Push Ups8/6/6/6/
Sit-Ups (Calves Over Bench)8/6/6/6/
Seated Dumbbell Triceps Extensions8/8/8/8/8/
Hyperextension8/8/8/8/6/6/
Push-Ups8/8/8/8/6/
Bent-Over Lateral Raises8/8/6/6/6/
Power Squats8/8/8/8/6/
Cardiovascular3 mile run
20 x 80 x 20 for 8 reps
20 x 100 x 20 for 14 reps
Warm-Down ExercisesSwim
V-ups 3 sets X 6 reps
Front Split Stretch 3 sets X 10 seconds

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

Name: Trainer: MyHAF
Week: 4            Day: SatDuration (min):
Warmup Exercises – 3 sets
for 8 reps per exercise
unless otherwise noted
Side Dynamic Kicks
Hanging Seratus Crunch
Pec Deck
Core ExercisesSET 1SET 2SET 3SET 4SET 5SET 6
Cardiovascular3.5 mile run
20 x 80 x 20 for 11 reps
20 x 40 x 20 for 16 reps
Warm-Down ExercisesChin Ups 3 sets X 6 reps
Hyperextensions 3 sets X 6 reps
Side-to-Side Stretch 3 sets X 11 seconds

Consult with your family physician before starting any exercise program.
Copyright © MyHealthandFitness.com LLC.

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