Four athletes (25 years old +/- 1 year) were looking to increase their 20-yard sprint speed and vertical jump height.
Each athlete came into this program with previous experience following TriPhasic Training structured workouts. None of the four however had experience going through a strength speed or speed strength focused phase.
The Program
For the first 12 weeks of training, with a deload week every 4th week, the athletes were put through a program which integrated principles from TriPhasic Training, the French Contrast method, and Westside Barbell.
Monday: French Contrast + TriPhasic Lower
Tuesday: French Contrast + TriPhasic Upper
Wednesday: Westside Barbell Max Effort Lower
Thursday: Westside Barbell Max Effort Upper
Friday: Dynamic Effort/Speed & Velocity
The Program
VERTICAL JUMP CHANGE
ATHLETE 1 – 25.6 inches ↑ 28.7 inches [12.1% increase]
ATHLETE 2 – 25.4 inches ↑ 30.4 inches [19.7% increase]
ATHLETE 3 – 38.5 inches ↑ 41.6 inches [8% increase]
ATHLETE 4 – 33.5 inches ↑ 37.7 inches [12.5% increase]
20-YARD SPRINT CHANGE
ATHLETE 1 – 3.03 seconds ↑ 2.95 seconds [2.6% improvement]
ATHLETE 2 – 3.17 seconds ↑ 2.89 seconds [8.8% improvement]
ATHLETE 3 – 2.71 seconds ↑ 2.61 seconds [3.7% improvement]
ATHLETE 4 – N/A
Originally published @ Spectrumsp.com on October 3, 2018
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