December 2021 – January 2022: 30-Day Express Program – Intermediate Speed-Strength Conditioning Workout, which is designed for football and other ball sports!

This program is written for Rashaud at Idaho State University. Happy training. As an intermediate program it is about level 6-7 in cardiovascular and physiological intensity. This program is designed to be done for two consecutive months. The cardiovascular training is at a more advanced and intense level than most individuals are accustomed to performing. If you decide to try this program and find yourself lagging, slow it down a bit by reducing your reps and sets. In other words, please pare down difficult parts so they fit your fitness level. This program is designed to increase speed and power. Feel free to contact us for basic help.

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. Be mindful of good technique – always.

This program was designed with the help of ‘my workout‘ and is geared for the intermediate ball-sport athlete. It was designed this way to really push you. Feel free to substitute the cardio for other less intense forms of cardio (only if absolutely necessary) but adhere to all the reps, sets, 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.