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4-Week Weight Training Program For Speed & Explosive Development

This 4-week weight training program focuses on developing speed and explosiveness. Each week includes 3 training days focused on lower body power exercises like cleans, squats, and jumps using moderate weights and emphasizing fast movements. The exercises progressively decrease in volume and increase in intensity over the 4 weeks with the goal of peaking performance in week 4. Recovery is supported with mobility work, core exercises, and rest days between training sessions.

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Fatih Alpay
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109 views

4-Week Weight Training Program For Speed & Explosive Development

This 4-week weight training program focuses on developing speed and explosiveness. Each week includes 3 training days focused on lower body power exercises like cleans, squats, and jumps using moderate weights and emphasizing fast movements. The exercises progressively decrease in volume and increase in intensity over the 4 weeks with the goal of peaking performance in week 4. Recovery is supported with mobility work, core exercises, and rest days between training sessions.

Uploaded by

Fatih Alpay
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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4-Week Weight Training Program for Speed & Explosive Development

Week 1 (Start of Peak Period) Week 2 Week 3 Week 4 (PEAK)


Day 1 • Warmup. • Warmup. • Warmup. • Warmup.
• 4 x 3 explosive hang power cleans (moderate weight • 4 x 3 explosive hang power cleans (moderate • 4 x 2 explosive hang power cleans • 4 x 2 explosive hang power cleans (moderate
and fast movements). weight and fast movements). (moderate weight and fast weight and fast movements).
• 4 x 3 half squats (90-degree knee angle). Moderate • 4 x 3 half squats (90-degree knee angle). Moderate movements). • 4 x 2 quarter squats (130-degree knee angle).
weight and fast movements. Immediately after each weight and fast movements. Immediately after • 4 x 2 quarter squats (130-degree knee Moderate weight and fast movements.
set, 2 bodyweight squat jumps are done. each set, 2 bodyweight squat jumps are done. angle). Moderate weight and fast Immediately after each set, 2 box jumps are
• 4 x 3 step-up jumps on a low box (around 25 – 30 cm • 4 x 3 step-up jumps on a low box (around 25 – 30 movements. Immediately after each done.
tall) on each leg. Light weight and explosive jumps. cm tall) on each leg. Light weight and explosive set, 2 box jumps are done. • 3 x 3 trap bar jumps (light weight and explosive
Immediately after each set, 2 step-up jumps at jumps. Immediately after each set, 2 step-up jumps • 4 x 3 trap bar jumps (light weight and jumps).
bodyweight are done on the same box. at bodyweight are done on the same box. explosive jumps). • 3 x 6 one-legged stiff-legged deadlifts (very light
• 3 x 6 explosive kettlebell swings. • 3 x 6 explosive kettlebell swings. • 3 x 6 one-legged stiff-legged deadlifts dumbbell). Focus on mobility through the
• 4 x 4 eccentric nordic hamstring curls. • 4 x 4 eccentric nordic hamstring curls. (very light dumbbell). Focus on hamstrings via very slow movements.
mobility through the hamstrings via
very slow movements.

Day 2 • 8 – 10-minute warmup on bike or similar. • 8 – 10-minute warmup on bike or similar. OFF OFF
• 10 min stretching and overall mobility work + 20- • 10 min stretching and overall mobility work + 20-
minute core/stability. minute core/stability.

Day 3 • Warmup. • Warmup. • Warmup. • Warmup.


• 4 x 3 explosive hang power snatch – light weight and • 4 x 3 explosive hang power snatch – light weight • 4 x 2 explosive hang power snatch – • 4 x 2 explosive hang power snatch – light weight
fast, explosive movements. and fast, explosive movements. light weight and fast, explosive and fast, explosive movements.
• 4 x 3 explosive quarter squats (130-degree knee • 4 x 3 explosive quarter squats – moderate weight movements. • 4 x 3 explosive quarter squats (130-degree knee
angle) – moderate weight and fast concentric part. and fast concentric part. Immediately after each • 4 x 3 explosive quarter squats (130- angle) – moderate weight and fast concentric
Immediately after each set, 2 bodyweight squat jumps set, 2 bodyweight squat jumps are done. degree knee angle) – moderate part. Immediately after each set, 2 bodyweight
are done. • 4 x 4 explosive bench press (moderate weight and weight and fast concentric part. squat jumps are done.
• 4 x 4 explosive bench press (moderate weight and fast). Immediately after each set, 2 • 4 x 3 step-up jumps on a low box (around 25 – 30
fast). • 4 x 4 hurdle hops. bodyweight squat jumps are done. cm tall) on each leg. Light weight and explosive
• 4 x 4 hurdle hops. • 4 x 3 trap bar jumps (light weight and jumps. Immediately after each set, 2 step-up
explosive jumps. jumps at bodyweight are done on the same box.
• 3 x 4 hurdle hops.

Created by the Danish Sprinter Simon Hansen, @simonhansen_

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