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    Utsa 12 Week Speed Agility Program

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    hrivas34434036
    The document outlines a 12-week speed and agility training program. It provides the specific drills, repetitions, and sets for each week of workouts 1 and 2, focusing on increasing intensity over time through higher repetitions and additional exercises. The final week introduces agility-focused drills with an emphasis on ladder, bag, and line jump routines, pro-agility drills, and a sprint ladder circuit.

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    © All Rights Reserved
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    Utsa 12 Week Speed Agility Program

    Uploaded by

    hrivas34434036
    257 views18 pages
    The document outlines a 12-week speed and agility training program. It provides the specific drills, repetitions, and sets for each week of workouts 1 and 2, focusing on increasing intensity over time through higher repetitions and additional exercises. The final week introduces agility-focused drills with an emphasis on ladder, bag, and line jump routines, pro-agility drills, and a sprint ladder circuit.

    Original Description:

    UTSA Strength and Condo

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    The document outlines a 12-week speed and agility training program. It provides the specific drills, repetitions, and sets for each week of workouts 1 and 2, focusing on increasing intensity over time through higher repetitions and additional exercises. The final week introduces agility-focused drills with an emphasis on ladder, bag, and line jump routines, pro-agility drills, and a sprint ladder circuit.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    257 views18 pages

    Utsa 12 Week Speed Agility Program

    Uploaded by

    hrivas34434036
    The document outlines a 12-week speed and agility training program. It provides the specific drills, repetitions, and sets for each week of workouts 1 and 2, focusing on increasing intensity over time through higher repetitions and additional exercises. The final week introduces agility-focused drills with an emphasis on ladder, bag, and line jump routines, pro-agility drills, and a sprint ladder circuit.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    At a glance
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    The document outlines a 12-week training program that incorporates various agility, speed and strength drills like power skips, build-ups, sprints and more.

    The drills included cover areas like speed, agility, plyometrics and strength training using exercises like sprints, jumps, ladder drills and more.

    The workouts increase in difficulty and volume over the 12 weeks, with more repetitions and variations of exercises as the weeks progress.

    SPEED DRILLS

    WEEK 1 OF 12

    DRILL: LIGHT REPETITIONS: 8 TOTAL

    BUILD - UPS X1

    FORM STARTS X2
    WORKOUT ONE

    POSITION STARTS X2

    2 MINUTE BREAK 2 MINUTE BREAK

    BUILD - UPS X1

    POWER SKIPS (HEIGHT) X1

    POWER SKIPS (DISTANCE) X1

    DRILL: HEAVY REPETITIONS: 11 TOTAL

    BUILD - UPS X2

    FORM STARTS X2
    WORKOUT TWO

    POSITION STARTS X2

    2 MINUTE BREAK 2 MINUTE BREAK

    BUILD - UPS X1

    POWER SKIPS (HEIGHT) X2

    POWER SKIPS (DISTANCE) X 2


    SPEED DRILLS
    WEEK 2 OF 12

    DRILL: LIGHT REPETITIONS: 12 TOTAL

    BUILD - UPS X2

    FORM STARTS X2
    WORKOUT ONE

    POSITION STARTS X2

    2 MINUTE BREAK 2 MINUTE BREAK

    BUILD - UPS X2

    POWER SKIPS (HEIGHT) X2

    POWER SKIPS (DISTANCE) X2

    DRILL: HEAVY REPETITIONS: 14 TOTAL

    BUILD - UPS X2

    FORM STARTS X3
    WORKOUT TWO

    POSITION STARTS X3

    2 MINUTE BREAK 2 MINUTE BREAK

    BUILD - UPS X2

    POWER SKIPS (HEIGHT) X2

    POWER SKIPS (DISTANCE) X2


    SPEED DRILLS
    WEEK 3 OF 12

    DRILL: LIGHT REPETITIONS: 14 TOTAL

    BUILD - UPS X2

    FORM STARTS X2
    WORKOUT ONE

    POSITION STARTS X2

    2 MINUTE BREAK 2 MINUTE BREAK

    BUILD - UPS X2

    POWER SKIPS (HEIGHT) X3

    POWER SKIPS (DISTANCE) X3

    DRILL: HEAVY REPETITIONS: 16 TOTAL

    BUILD - UPS X3

    FORM STARTS X3
    WORKOUT TWO

    POSITION STARTS X3

    2 MINUTE BREAK 2 MINUTE BREAK

    BUILD - UPS X3

    POWER SKIPS (HEIGHT) X2

    POWER SKIPS (DISTANCE) X2


    SPEED DRILLS
    WEEK 4 OF 12

    DRILL: LIGHT REPETITIONS: 16 TOTAL

    BUILD - UPS X3

    FORM STARTS X2
    WORKOUT ONE

    POSITION STARTS X2

    2 MINUTE BREAK 2 MINUTE BREAK

    BUILD - UPS X3

    POWER SKIPS (HEIGHT) X3

    POWER SKIPS (DISTANCE) X3

    DRILL: HEAVY REPETITIONS: 18 TOTAL

    BUILD - UPS X3

    FORM STARTS X4
    WORKOUT TWO

    POSITION STARTS X4

    2 MINUTE BREAK 2 MINUTE BREAK

    BUILD - UPS X3

    POWER SKIPS (HEIGHT) X2

    POWER SKIPS (DISTANCE) X2


    SPEED DRILLS
    WEEK 5 OF 12

    DRILL: LIGHT REPETITIONS: 16 TOTAL

    BUILD - UPS X2

    FORM STARTS X4
    WORKOUT ONE

    POSITION STARTS X4

    2 MINUTE BREAK 2 MINUTE BREAK

    FLYING 10S X2

    POWER SKIPS (HEIGHT) X2

    POWER SKIPS (DISTANCE) X2

    DRILL: HEAVY REPETITIONS: 19 TOTAL

    BUILD - UPS X4

    FORM STARTS X4
    WORKOUT TWO

    POSITION STARTS X4

    2 MINUTE BREAK 2 MINUTE BREAK

    FLYING 10S X3

    POWER SKIPS (HEIGHT) X2

    POWER SKIPS (DISTANCE) X2


    SPEED DRILLS
    WEEK 6 OF 12

    DRILL: LIGHT REPETITIONS: 18 TOTAL

    BUILD - UPS X3

    FORM STARTS X4
    WORKOUT ONE

    POSITION STARTS X4

    2 MINUTE BREAK 2 MINUTE BREAK

    FLYING 10S X3

    POWER SKIPS (HEIGHT) X2

    POWER SKIPS (DISTANCE) X2

    DRILL: HEAVY REPETITIONS: 22 TOTAL

    BUILD - UPS X4

    FORM STARTS X4
    WORKOUT TWO

    POSITION STARTS X4

    2 MINUTE BREAK 2 MINUTE BREAK

    FLYING 10S X4

    POWER SKIPS (HEIGHT) X3

    POWER SKIPS (DISTANCE) X3


    SPEED DRILLS
    WEEK 7 OF 12

    DRILL: LIGHT REPETITIONS: 19 TOTAL

    BUILD - UPS X4

    FORM STARTS X4

    POSITION STARTS X4
    WORKOUT ONE

    2 MINUTE BREAK 2 MINUTE BREAK

    FLYING 20S X2

    POWER SKIPS (HEIGHT) X2

    2 MINUTE BREAK 2 MINUTE BREAK

    POWER SKIPS (DISTANCE) X2

    HARNESS ROUTINE X1

    DRILL: HEAVY REPETITIONS: 21 TOTAL

    BUILD - UPS X4

    FORM STARTS X4

    POSITION STARTS X4
    WORKOUT TWO

    2 MINUTE BREAK 2 MINUTE BREAK

    FLYING 20S X3

    POWER SKIPS (HEIGHT) X2

    2 MINUTE BREAK 2 MINUTE BREAK

    POWER SKIPS (DISTANCE) X2

    HARNESS ROUTINE X2
    AGILITY DRILLS
    WEEK 7 OF 12

    DRILL: HEAVY REPETITIONS: 22 TOTAL

    ROPE OR LADDER ROUTINE (A, B, & C) X 1 EACH

    BAG ROUTINE (A, B, & C) X 1 EACH

    LINE JUMP ROUTINE (A,B,C & D) X 1 EACH


    WORKOUT ONE

    2 MINUTE BREAK 2 MINUTE BREAK

    PRO-AGILITY X 4 (2 LEFT & 2 RIGHT)

    THREE-CONE DRILL X 4 (2 LEFT & 2 RIGHT)

    2 MINUTE BREAK 2 MINUTE BREAK

    SPRINT LADDER X 4 ( 1 x A, 1 x B, 1 x C & 1 x D)

    DRILL: LIGHT REPETITIONS: 18 TOTAL

    ROPE OR LADDER ROUTINE (A, B, & C) X 1 EACH

    BAG ROUTINE (A, B, & C) X 1 EACH

    LINE JUMP ROUTINE (A,B,C & D) X 1 EACH


    WORKOUT TWO

    2 MINUTE BREAK 2 MINUTE BREAK

    PRO-AGILITY X 2 (1 LEFT & 1 RIGHT)

    THREE-CONE DRILL X 4 (2 LEFT & 2 RIGHT)

    2 MINUTE BREAK 2 MINUTE BREAK

    SPRINT LADDER X 2 ( 1 x A & 1 x B)


    SPEED DRILLS
    WEEK 8 OF 12

    DRILL: LIGHT REPETITIONS: 20 TOTAL

    BUILD - UPS X4

    FORM STARTS X4

    POSITION STARTS X4
    WORKOUT ONE

    2 MINUTE BREAK 2 MINUTE BREAK

    FLYING 20S X2

    POWER SKIPS (HEIGHT) X2

    2 MINUTE BREAK 2 MINUTE BREAK

    POWER SKIPS (DISTANCE) X2

    HARNESS ROUTINE X2

    DRILL: HEAVY REPETITIONS: 24 TOTAL

    BUILD - UPS X4

    FORM STARTS X4

    POSITION STARTS X4
    WORKOUT TWO

    2 MINUTE BREAK 2 MINUTE BREAK

    FLYING 20S X4

    POWER SKIPS (HEIGHT) X3

    2 MINUTE BREAK 2 MINUTE BREAK

    POWER SKIPS (DISTANCE) X3

    HARNESS ROUTINE X2
    AGILITY DRILLS
    WEEK 8 OF 12

    DRILL: HEAVY REPETITIONS: 26 TOTAL

    ROPE OR LADDER ROUTINE (A, B, & C) X 1 EACH

    BAG ROUTINE (A, B, & C) X 1 EACH

    LINE JUMP ROUTINE (A,B,C & D) X 1 EACH


    WORKOUT ONE

    2 MINUTE BREAK 2 MINUTE BREAK

    PRO-AGILITY X 4 (2 LEFT & 2 RIGHT)

    THREE-CONE DRILL X 6 (3 LEFT & 3 RIGHT)

    2 MINUTE BREAK 2 MINUTE BREAK

    SPRINT LADDER X 6 ( 2 x A, 2 x B, 1 x D & 1 x E)

    DRILL: LIGHT REPETITIONS: 21 TOTAL

    ROPE OR LADDER ROUTINE (A, B, & C) X 1 EACH

    BAG ROUTINE (A, B, & C) X 1 EACH


    WORKOUT TWO

    LINE JUMP ROUTINE (A,B,C & D) X 1 EACH

    2 MINUTE BREAK 2 MINUTE BREAK

    PRO-AGILITY X 3 (2 LEFT & 1 RIGHT)

    THREE-CONE DRILL X 4 (2 LEFT & 2 RIGHT)

    2 MINUTE BREAK 2 MINUTE BREAK

    SPRINT LADDER X 4 ( 1 x A, 1 x B, 1 x D & 1 x E)


    SPEED DRILLS
    WEEK 9 OF 12

    DRILL: LIGHT REPETITIONS: 18 TOTAL

    BUILD - UPS X4

    FORM STARTS X4

    POSITION STARTS X4
    WORKOUT ONE

    2 MINUTE BREAK 2 MINUTE BREAK

    FLYING 30S X2

    BAG JUMPS X2

    2 MINUTE BREAK 2 MINUTE BREAK

    HARNESS ROUTINE X2

    DRILL: HEAVY REPETITIONS: 25 TOTAL

    BUILD - UPS X4

    FORM STARTS X4
    WORKOUT TWO

    POSITION STARTS X4

    2 MINUTE BREAK 2 MINUTE BREAK

    FLYING 30S X3

    BAG JUMPS X4

    2 MINUTE BREAK 2 MINUTE BREAK

    HARNESS ROUTINE X6
    AGILITY DRILLS
    WEEK 9 OF 12

    DRILL: HEAVY REPETITIONS: 28 TOTAL

    ROPE OR LADDER ROUTINE (A, B, & C) X 1 EACH

    BAG ROUTINE (A, B, & C) X 1 EACH

    LINE JUMP ROUTINE (A, B, C, & D) X 1 EACH

    2 MINUTE BREAK 2 MINUTE BREAK


    WORKOUT ONE

    PRO-AGILITY X 4 (2 LEFT & 2 RIGHT)

    NEBRASKA AGILITY X 4

    THREE-CONE DRILL X 4 (2 LEFT & 2 RIGHT)

    2 MINUTE BREAK 2 MINUTE BREAK

    SPRINT LADDER X 2 ( 1 x D & 1 x E)

    SHUFFLE LADDER X 2 ( 1 x A & 1 x B)

    BACKPEDAL LADDER X 2 ( 1 x A & 1 x B)

    DRILL: LIGHT REPETITIONS: 24 TOTAL

    ROPE OR LADDER ROUTINE (A, B, & C) X 1 EACH

    BAG ROUTINE (A, B, & C) X 1 EACH

    LINE JUMP ROUTINE (A, B, C, & D) X 1 EACH

    2 MINUTE BREAK 2 MINUTE BREAK


    WORKOUT TWO

    PRO-AGILITY X 2 ( 1 LEFT & 1 RIGHT)

    NEBRASKA AGILITY X 4

    THREE-CONE DRILL X 4 (2 LEFT & 2 RIGHT)

    2 MINUTE BREAK 2 MINUTE BREAK

    SPRINT LADDER X 2 ( 1 X A & 1 X B)

    SHUFFLE LADDER X 2 ( 1 x C & 1 x D)

    BACKPEDAL LADDER X 2 ( 1 X D & 1 X E)


    SPEED DRILLS
    WEEK 10 OF 12

    DRILL: LIGHT REPETITIONS: 19 TOTAL

    BUILD - UPS X4

    FORM STARTS X4

    POSITION STARTS X4
    WORKOUT ONE

    2 MINUTE BREAK 2 MINUTE BREAK

    FLYING 30S X2

    BAG JUMPS X3

    2 MINUTE BREAK 2 MINUTE BREAK

    HARNESS ROUTINE X2

    DRILL: HEAVY REPETITIONS: 23 TOTAL

    BUILD - UPS X4

    FORM STARTS X4
    WORKOUT TWO

    POSITION STARTS X4

    2 MINUTE BREAK 2 MINUTE BREAK

    FLYING 30S X4

    BAG JUMPS X4

    2 MINUTE BREAK 2 MINUTE BREAK

    HARNESS ROUTINE X3
    AGILITY DRILLS
    WEEK 10 OF 12

    DRILL: HEAVY REPETITIONS: 31 TOTAL

    ROPE OR LADDER ROUTINE ( A, B, & C) X 1 EACH

    BAG ROUTINE ( A, B, & C) X 1 EACH

    LINE JUMP ROUTINE ( A, B, C, & D) X 1 EACH

    2 MINUTE BREAK 2 MINUTE BREAK


    WORKOUT ONE

    NEBRASKA AGILITY X4

    THREE-CONE DRILL X 6 ( 3 LEFT & 3 RIGHT)

    2 MINUTE BREAK 2 MINUTE BREAK

    SPRINT LADDER X 5 ( 1 x A, 1 x B, 1 x C, 1 x D, & 1 x E)

    SHUFFLE LADDER X 3 ( 1 x A, 1 x D, & 1 x E)

    BACKPEDAL LADDER X 3 ( 1 x A, 1 x D, & 1 x E)

    DRILL: LIGHT REPETITIONS: 26 TOTAL

    ROPE OR LADDER ROUTINE ( A, B, & C) X 1 EACH

    BAG ROUTINE ( A, B, & C) X 1 EACH

    LINE JUMP ROUTINE ( A, B, C, & D) X 1 EACH


    WORKOUT TWO

    2 MINUTE BREAK 2 MINUTE BREAK

    NEBRASKA AGILITY X2

    THREE-CONE DRILL X 4 ( 2 LEFT & 2 RIGHT)

    2 MINUTE BREAK 2 MINUTE BREAK

    SPRINT LADDER X 2 ( 1 X D & 1 x E)

    SHUFFLE LADDER X 4 ( 2 x A & 2 x B)

    BACKPEDAL LADDER X 4 ( 2 x A & 2 x B)


    SPEED DRILLS
    WEEK 11 OF 12

    DRILL: LIGHT REPETITIONS: 20 TOTAL

    BUILD - UPS X4

    FORM STARTS X4

    POSITION STARTS X4
    WORKOUT ONE

    2 MINUTE BREAK 2 MINUTE BREAK

    FLYING 30S X3

    BAG JUMPS X3

    2 MINUTE BREAK 2 MINUTE BREAK

    HARNESS ROUTINE X2

    DRILL: HEAVY REPETITIONS: 23 TOTAL

    BUILD - UPS X4

    FORM STARTS X4

    POSITION STARTS X4
    WORKOUT TWO

    2 MINUTE BREAK 2 MINUTE BREAK

    FLYING 30S X4

    BAG JUMPS X4

    2 MINUTE BREAK 2 MINUTE BREAK

    HARNESS ROUTINE X3
    AGILITY DRILLS
    WEEK 11 OF 12

    DRILL: HEAVY REPETITIONS: 30 TOTAL

    ROPE OR LADDER ROUTINE ( A, B, & C) X 1 EACH

    BAG ROUTINE ( A, B, & C) X 1 EACH

    LINE JUMP ROUTINE ( A, B, C, & D) X 1 EACH

    2 MINUTE BREAK 2 MINUTE BREAK


    WORKOUT ONE

    NEBRASKA AGILITY X4

    THREE-CONE DRILL X 6 ( 3 LEFT & 3 RIGHT)

    2 MINUTE BREAK 2 MINUTE BREAK

    FOUR-CORNER DRILL X 6 ( 3 LEFT & 3 RIGHT)

    SPRINT LADDER X 2 ( 1 x A & 1 x B)

    BACKPEDAL LADDER X 2 ( 1 x D & 1 x E)

    DRILL: LIGHT REPETITIONS: 26 TOTAL

    ROPE OR LADDER ROUTINE ( A, B, & C) X 1 EACH

    BAG ROUTINE ( A, B, & C) X 1 EACH

    LINE JUMP ROUTINE ( A, B, C, & D) X 1 EACH


    WORKOUT TWO

    2 MINUTE BREAK 2 MINUTE BREAK

    NEBRASKA AGILITY X2

    THREE-CONE DRILL X 4 ( 2 LEFT & 2 RIGHT)

    2 MINUTE BREAK 2 MINUTE BREAK

    FOUR-CORNER DRILL X 4 ( 2 LEFT & 2 RIGHT)

    SPRINT LADDER X 3 ( 1 x A, 1 x C, & 1 x D)

    BACKPEDAL LADDER X 3 ( 1 x A, 1 x B, & 1 x C)


    SPEED DRILLS
    WEEK 12 OF 12

    DRILL: LIGHT REPETITIONS: 21 TOTAL

    BUILD - UPS X4

    FORM STARTS X4

    POSITION STARTS X4
    WORKOUT ONE

    2 MINUTE BREAK 2 MINUTE BREAK

    FLYING 30S X4

    BAG JUMPS X3

    2 MINUTE BREAK 2 MINUTE BREAK

    HARNESS ROUTINE X2

    DRILL: HEAVY REPETITIONS: 24 TOTAL

    BUILD - UPS X4

    FORM STARTS X4
    WORKOUT TWO

    POSITION STARTS X4

    2 MINUTE BREAK 2 MINUTE BREAK

    FLYING 30S X4

    BAG JUMPS X4

    2 MINUTE BREAK 2 MINUTE BREAK

    HARNESS ROUTINE X4
    AGILITY DRILLS
    WEEK 12 OF 12

    DRILL: HEAVY REPETITIONS: 34 TOTAL

    ROPE OR LADDER ROUTINE ( A, B, & C) X 1 EACH

    BAG ROUTINE ( A, B, & C) X 1 EACH

    LINE JUMP ROUTINE ( A, B, C, & D) X 1 EACH

    2 MINUTE BREAK 2 MINUTE BREAK


    WORKOUT ONE

    PRO-AGILITY X 4 ( 2 LEFT & 2 RIGHT)

    THREE-CONE DRILL X 4 ( 2 LEFT & 2 RIGHT)

    FOUR-CORNER DRILL X 6 ( 3 LEFT & 3 RIGHT)

    2 MINUTE BREAK 2 MINUTE BREAK

    SPRINT LADDER X 5 ( 1 x A, 1 x B, 1 x C, 1 x D & 1 x E)

    BACKPEDAL LADDER X 5 ( 2 x A, 2 x D & 1 x C)

    DRILL: LIGHT REPETITIONS: 28 TOTAL

    ROPE OR LADDER ROUTINE ( A, B, & C) X 1 EACH

    BAG ROUTINE ( A, B, & C) X 1 EACH

    LINE JUMP ROUTINE ( A, B, C, & D) X 1 EACH


    WORKOUT TWO

    2 MINUTE BREAK 2 MINUTE BREAK

    NEBRASKA AGILITY X 3 ( 1 LEFT & 2 RIGHT)

    THREE-CONE DRILL X 4 ( 2 LEFT & 2 RIGHT)

    FOUR-CORNER DRILL X 4 ( 2 LEFT & 2 RIGHT)

    2 MINUTE BREAK 2 MINUTE BREAK

    SPRINT LADDER X 4 ( 1 x A, 1 x B, 1 x D & 1 x E)

    BACKPEDAL LADDER X 3 ( 1 x A, 1 x B, & 1 x C)

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