Athlete Training Program Day 1- Chest Back Speed Training

Athlete Based Training-Program Day 1: Strength and Conditioning Chest and Back followed by Speed Acceleration Training. Start: Dynamic Warm-up using Parisi Speed School Series Chain Bench Press 5x6-8 SS1/BB Bent Over Row 5x6-8 SS2 Incline Bench Press (Pause Reps) 4x6-8 SS1/DB Single Arm Row 4x8E SS2 Band DB Explosive Bench Press 3x10-12 SS1/Band Standing Single Arm Row 3x20 Each SS2 Speed Program: Speed Drills 10x10 yards/Box Knee Drive 4x10 Each/Wall Knee Drives 4x1/3/5/7/9 Band Sprints 3x20 sec/3x10 sec/ Starts 10x10 yards Core Development- Running Man Sit Ups 4x20 Static Stretch- 15 minutes http://iamphase1.com IG: @iamphase1 FB: https://www.facebook.com/phase1sports