Weight Training for Speed and Power

Weight training for speed workouts incorporate plyometric exercises with strength exercises.

You should perform all exercises as fast as you can with control.

Warm up 5 - 10 minutes with moderate cardio and some dynamic stretches.

Cool down with static stretches and foam roller exercises.

Weight Training for Speed Week 1
Core Exercises	Sets	Reps	Tempo	Rest
Rotation Chest Pass	2	12	fast	0
Medicine Ball Pullover throw	2	12	fast	0
Strength Training Exercises
Multiplanar Hop with Stabilization	2	12	fast	60s
1. DB Bench Press 2. Medicine Ball Chest Pass	3	5 10	fast	0 - 2min
1. Seated Row 2. Woodchop Throw	3	5 10	fast	0 - 2min
1. Machine Shoulder Press 2. Medicine Ball Scoop Toss	3	5 10	fast	0 - 2min
1. Barbell Squat 2. Squat Jump	3	5 10	fast	0 - 2min

Week 2
Exercises	Sets	Reps	Tempo	Rest
Front Medicine Ball Oblique Throw	2	12	fast	0
Woodchop Throw	2	12	fast	0
Strength Training Exercises
Single Leg Box hop up with stablilization	2	12	fast	60s
1. Barbell Bench Press 2. Rotation Chest Pass	4	4 10	fast	0 - 2min
1. Lat Pulldown 2. Medicine Ball Pullover throw	4	4 10	fast	0 - 2min
1. Seated DB Shoulder Press 2. MB Side Oblique Throw	4	4 10	fast	0 - 2min
1. Leg Press 2. Tuck Jump	4	4 10	fast	0 - 2min

Week 3
Exercises	Sets	Reps	Tempo	Rest
Rotation Chest Pass	3	10	fast	0
Medicine Ball Pullover throw	3	10	fast	0
Strength Training Exercises
1. DB Bench Press 2. Medicine Ball Chest Pass	4	4 8	fast	0 - 2min
1. Seated Row 2. Woodchop Throw	4	4 8	fast	0 - 2min
1. Machine Shoulder Press 2. Medicine Ball Scoop Toss	4	4 8	fast	0 - 2min
1. Barbell Squat 2. Squat Jump	4	4 8	fast	0 - 2min

Week 4
Exercises	Sets	Reps	Tempo	Rest
Front Medicine Ball Oblique Throw	3	8	fast	0
Woodchop Throw	3	8	fast	0
Strength Training Exercises
1. Barbell Bench Press 2. Rotation Chest Pass	5	3 8	fast	0 - 2min
1. Lat Pulldown 2. Medicine Ball Pullover throw	5	3 8	fast	0 - 2min
1. Seated DB Shoulder Press 2. MB Side Oblique Throw	5	3 8	fast	0 - 2min
1. Leg Press 2. Tuck Jump	5	3 8	fast	0 - 2min