SPS ROUTINE – Speed, Power, Strength ( Home or Muay Thai Gym Based)
Name:
Phase: 1
Block: Strength, Aerobic Power
Weeks: 1-4
Session: 1
Week:
Take at least 48-hours before repeating this session
1
2
3
4
ACTIVATION/MOVEMENT PREP
Spiderman Lunge with Reach
Split Squat
Drop Squat
Split Punches x10, Jump Jacks x10
PLYOMETRIC/SPEED
A1 Thai Pad Hurdles
A2 Heavy Bag Shoulder Butt or Explosive Hip Bridge With Reach
Reps
x5
x10
Rest 1-minute and Repeat:
POWER
Reps
x2-5 per
x1-5
B1 180˚ or 360˚ Jumps
B2 Thai Pad Plyo Push ups
Rest 1-minute and Repeat:
STRENGTH
C1 Single Leg Squat, Single Leg Box Squat, or RFESS
C2 Single Arm Push Up, or Elevated Version (ring, steps, or wall)
C3 Punch Bag Chins, Alternate Side Chin Ups, or Floor Wiper Press
Rest 1-minute and Repeat:
1
2
3
4
LOW
MED
HIGH
DELOAD
x5 per
x8 per
x5 per
x8 per
x5 per
x8 per
x5 per
x8 per
x5
3x sets
x5
3x sets
x5
3x sets
x5
3x sets
LOW
Load
MED
Load
HIGH
Load
DELOAD
Load
MAX SPEED
MAX SPEED
MAX SPEED
MAX SPEED
MAX SPEED
MAX SPEED
MAX SPEED
MAX SPEED
3x circuits
4x circuits
5x circuits
2-3x circuits
Date:
Reps
x1-5 per
x1-5 per
x1-5 (per)
Load
Load
Load
Load
MAX POWER
MAX POWER
MAX POWER
MAX POWER
MAX POWER
MAX POWER
MAX POWER
MAX POWER
3x circuits
4x circuits
5x circuits
2-3x circuits
Load
Load
Load
Load
MAX STRENGTH MAX STRENGTH MAX STRENGTH MAX STRENGTH
MAX STRENGTH MAX STRENGTH MAX STRENGTH MAX STRENGTH
MAX STRENGTH MAX STRENGTH MAX STRENGTH MAX STRENGTH
4x circuits
5x circuits
6x circuits
3x circuits
YOUR GUIDE TO THE WEEKLY PROGRESSION
For the PLYOMETRIC/SPEED and POWER exercise sections, you simply move as explosively fast as possible every week.
The objective is to move faster and/or jump higher every session.
Low week has 3x sets per exercise, medium week 4x sets, high week 5x sets, and deload week 2-3x sets depending on how you feel.
For the STRENGTH exercises, choose an exercise version that allows you to perform between 1-5x reps maximum.
If required, to increase intensity further, pause at the hardest part of the exercise movement for as long as needed to
hit the rep target.
Low week has 4x sets per exercise, medium week 5x sets, high week 6x sets, and deload week 3x sets.
© Don Heatrick Ltd. | www.heatrick.com