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30 Day Speed Development Program

By Mike Mahler

Copyright 2004 http://www.SpeedExperts.com


For more great programs, check out http://SportSpecific.com

Day 1:
Front Squats with two 53lb kettlebells 5x5 (five sets of five)
done as rapidly as possible with one-minute breaks between
each set
Mahler Body Blaster 3x5 (three sets of five) in rapid succession
with one -minute breaks between each set
Kettlebell one-arm swing with one 53lb kettlebell 6x3 (six sets
of three) executed as rapidly as possible. Take one-minute
breaks in between each set.
Headstand Leg Raises 3x5 (three sets of five) take one-minute
breaks in between each set.

Day 2:
50-yard sprints with 20lb weighted for five sets
50-yard sprints with no resistance five sets

Day 3
Bodyweight one-legged squats 6x3 (six sets of three with each
leg) Take one- minute breaks between each set
Kettlebell One Legged Deadlifts with 2 53lb kettlebells (six sets
of three with each leg) Take one- minute breaks between each
set
One Arm Kettlebell Jerks a 53lb kettlebell 6x3 (six sets of three
with each arm) One-minute breaks in between each set.
One Arm Kettlebell Snatches with a 53lb kettlebell 5x5 (five
sets of five with each arm) One-minute breaks in between each
set.
Copyright 2004 http://www.SpeedExperts.com
For more great programs, check out http://SportSpecific.com

Knee Jumps: 3x5 (three sets of five with each leg) Take oneminute breaks between each set

Day 4
100-yard sprints with a 20lb weighted vest on for five sets
100-yard sprints with no resistance for five sets
Take one-minute breaks in between each sprint

Day 5
One arm Kettlebell swings with one 53lb kettlebell 3x5 (three
sets of five) with one minute breaks between each set
Kettlebell One-Legged Deadlifts 3x5 (three sets of five) with
one-minute breaks in between each set
Mahler Body Blaster 5x6 (five sets of six) with one minute
breaks in between each set.
Headstand Leg Raises 3x5 (three sets of five) take one-minute
breaks in between each set.

Day 6 and 7 are rest days


Day 8
Front Squats with two 53lb kettlebells 8x3 (eight sets of three)
done as rapidly as possible with one minute breaks between
each set

Copyright 2004 http://www.SpeedExperts.com


For more great programs, check out http://SportSpecific.com

Mahler Body Blaster 5x7 (five sets of seven) with one minute
breaks between each set
Kettlebell One-arm Swings with one 53lb kettlebell 3x10 (three
sets of 10) executed as rapidly as possible with one-minute
breaks between each set.
Headstand Leg Raises 3x5 (three sets of five) take one-minute
breaks in between each set.

Day 9
50-yard Sprints with 20lb weighted vest for six sets
50-yard sprints with no resistance for four sets
Take one-minute breaks in between each sprint

Day 10
One-legged squats holding a 35lb kettlebell 3x3 (three sets of
three with each leg) with one-minute breaks in between each
set
Kettlebell One-legged Deadlifts with two 53lb kettlebells (three
sets of five with each leg) with one-minute breaks in between
each set
One-arm Kettlebell Jerks with one 53lb kettlebell 8x2 (eight
sets of two with each arm) one-minute breaks in between each
set.
One-arm Kettlebell Snatches with a 53lb kettlebell 6x3 (six
sets of three with each arm) one-minute breaks in between
each set.
Copyright 2004 http://www.SpeedExperts.com
For more great programs, check out http://SportSpecific.com

Knee Jumps: 3x5 (three sets of five) one-minute breaks in


between each set

Day 11
100-yard Sprints with a 20lb weighted vest for six sets
100-yard sprints with no resistance four sets
Take one-minute breaks in between each sprint

Day 12
One-arm Kettlebell swings with one 53lb kettlebell 5x5 (Five
sets of five with each arm)
Glute-ham raises 3x5 (three sets of five) with one-minute
breaks in between each set
Mahler Body Blaster 5x8 (five sets of eight) with one minute
breaks in between each set
Headstand Leg Raises 3x5 (three sets of five) take one-minute
breaks in between each set.

Day 13 and 14 are rest days

Day 15
Kettlebell Front Squats with 2 53lb kettlebells 10x3 (10 sets of
three) done as rapidly as possible with one minute breaks
between each set

Copyright 2004 http://www.SpeedExperts.com


For more great programs, check out http://SportSpecific.com

Kettlebell Double Swings with two 53lb kettlebells 10x3 (ten


sets of three) executed as rapidly as possible.
Headstand Leg Raises 3x5 (three sets of five) take one-minute
breaks in between each set.

Day 16
50-yard Sprints with 20lb weighted vest for seven sets
50-yard sprints with no resistance for three sets
Take one-minute breaks in between each sprint

Day 17
One-legged squats holding a 35lb kettlebell 5x3 (five sets of
three with each leg) with one- minute breaks in between each
set
Kettlebell One Legged Deadlifts with 2 53lb kettlebells 5x5 (five
sets of five with each leg) with one-minute breaks between
each set
One arm Kettlebell Jerks with a 53lb kettlebell 7x3 (seven sets
of three with each arm) with one-minute breaks in between
each set.
One arm Kettlebell Snatches with a 53lb kettlebell 7x3 (seven
sets of three with each arm) with one-minute breaks in
between each set.

Day 18
100 yard Sprints with a 20lb weighted vest for seven sets
Copyright 2004 http://www.SpeedExperts.com
For more great programs, check out http://SportSpecific.com

100-yard sprints with no resistance for three sets


Take one-minute breaks in between each sprint

Day 19
Double Kettlebell swings with two 53lb kettlebells 6x5 (Six sets
of five with each arm) with one-minute breaks in between each
set
Glute-ham raises 5x5 (five sets of five) with one-minute breaks
in between each set.
Mahler Body Blaster 5x9 (five sets of nine) with one minute
breaks in between each set.

Day 20-21 Are rest days


Day 22
Kettlebell front squats with two 53lb kettlebells 6x5 (six sets of
five) done as rapidly as possible with one-minute breaks
between each set
Kettlebell One arm Snatches with one 53lb kettlebell 6x5 (six
sets of five) executed as rapidly as possible.
Headstand Leg Raises 3x5 (three sets of five) take one-minute
breaks in between each set.

Day 23
50 yard Sprints with a 20lb weighted vest for eight sets
Copyright 2004 http://www.SpeedExperts.com
For more great programs, check out http://SportSpecific.com

50-yard sprints with no resistance for two sets

Day 24
One-legged squats holding a 35lb kettlebell 3x5 (three sets of
five with each leg) with one-minute breaks in between each set
Kettlebell One Legged Deadlifts with 2two 53lb kettlebells
(three sets of five with each leg) with one-minute breaks
between each set
One-arm Kettlebell Jerks with a 53lb kettlebell 5x5 (five sets of
five with each arm) with one-minute breaks in between each
set.
Double Kettlebell Swings with two 53lb kettlebells 5x5 (five
sets of five with each arm) with one-minute breaks in between
each set.

Day 25
100-yard Sprints with 20lb weighted vest for eight sets
100-yard sprints with no resistance for two sets
Take one-minute breaks in between each sprint

Day 26
One arm Kettlebell snatches with one 53lb kettlebell 5x8(five
sets of eight) with each arm. One minute breaks in between
each set.

Copyright 2004 http://www.SpeedExperts.com


For more great programs, check out http://SportSpecific.com

Glute-ham raises 3x8(three sets of eight) with one-minute


breaks in between each set.
Mahler Body Blaster 5x10 (five sets of ten with one-minute
breaks)
Headstand Leg Raises 3x5 (three sets of five) take one-minute
breaks in between each set.

Day 27 and 28 are rest days


Day 29
Kettlebell Front Squats with 2 53lb kettlebells 3x5 (three sets
of five) done as rapidly as possible with one minute breaks
between each set
Double Kettlebell Swing with two 53lb kettlebell 3x5 (three
sets of five) executed as rapidly as possible.

Day 30
50-yard Sprints with 20lb weighted vest for nine sets
50-yard sprints with no resistance for one all out set

Copyright 2004 http://www.SpeedExperts.com


For more great programs, check out http://SportSpecific.com

Exercise Descriptions
One Arm Kettlebell Swing:
Place one kettlebell between your feet. Push back with
your butt and bend your knees to get into the starting
position. Make sure that your back is flat and look
straight ahead. Swing the kettlebell between your legs
forcefully. Quickly reverse the direction and drive though
with your hips taking the kettlebell straight out. Let the
kettlebell swing back between your legs and repeat.
Switch arms with each set.
Double Kettlebell Swing:
Place two kettlebells between your feet. Push back with
your butt and bend your knees to get into the starting
position. Make sure that your back is flat and look
straight ahead. Swing the kettlebells between your legs
forcefully. Quickly reverse the direction and drive though
with your hips taking the kettlebells straight out to chest
level. Let the kettlebells swing back between your legs
and repeat.
Kettlebell Front Squats:
Clean two kettlebells to your shoulders and take a stance
that you find comfortable for your body type. As you
squat down, push your butt out. Looking straight ahead
at all times, squat as low as you can and pause at the
bottom. Rise back up and repeat.
Kettlebell One Legged Squat:
Pick up a kettlebell with two hands and hold the
kettlebell like a steering wheel. Hold one leg off of the
floor and squat down on the other. Keep the kettlebell
above your knee at all times. Hold the bottom position for
a second and then stand up. Lower yourself again and
repeat. Make sure to do the same amount of repetitions
for both legs.

Copyright 2004 http://www.SpeedExperts.com


For more great programs, check out http://SportSpecific.com

One-arm Kettlebell Jerk:


Clean a kettlebell to your shoulder. Squat down a few
inches and reverse the motion rapidly. Immediately after
the initial push, jump off the ground and get under the
kettlebell stomping the ground as hard as possible. Once
the kettlebell is locked out, stand upright to complete the
exercise
One arm Kettlebell Snatch:
Place a kettlebell between your feet. Bend your knees and
push your butt back to get in the proper starting
position. Look straight ahead and swing the kettlebell
back between your legs. Immediately reverse the
direction and drive through with your hips. Pull the
kettlebell towards your body as if you are starting a lawn
mower. As the kettlebell rises to your shoulder open your
hand and punch through straight overhead.
Knee Jumps:
Start in a kneeling position on the ground. Breathe in
and then breathe out quickly as you explode to your feet
in one leap. Gently take your knees back down to the
starting position and repeat for several repetitions.
Headstand Leg Raise:
Start with the top of your head in the ground and place
your hands out in front of you. Push your hands into the
floor and slowly raise your legs off of the ground. Once
you have taken your legs to the point that they are in line
with your body, slowly lower them back to the floor.
Mahler Body Blaster:
Start the exercise by going into a full squat. From there,
go into a backward roll and reverse it quickly to get back
on your feet in the bottom position of a squat. From
there, jump on all fours into a pushup position. Do a
pushup and then go into a backward roll again.

Copyright 2004 http://www.SpeedExperts.com


For more great programs, check out http://SportSpecific.com

Glute-ham raises:
Get into a kneeling position on the floor and have your
workout partner hold your ankles down. Flex your
hamstrings as hard as possible and lean forward. As you
head gets close to the floor, put your hands in front of
you and push off the ground with just enough force to
assist you in returning to the starting position.
Kettlebell One Legged Deadlifts:
Pick up two kettlebells and hold them to the side. Bend
one leg and lean forward with the other one. Push your
butt back and look forward as you lean over. Stand up
once the kettlebells touch the floor and return to the
starting position.

Tips:
Stretch for 15 minutes after each workout
Take a cold/hot shower after each workout to relieve sore
muscles 30 seconds cold/one minute hot
Get a Cryocup and ice down major muscle groups after
each workout
Take a protein shake with a minimum of 30 grams of
protein and 50 grams of carbohydrates after each
workout
Take one scoop of Powerdrive and one cup of green tea
one hour before each workout
Take 2 grams of Korean Ginseng and 300 milligrams of
Phosphatidylserine daily to reduce cortisol levels
Take 5 grams of creatine monohydrate daily
For a high quality weighted vest, go to www.xvest.com

Copyright 2004 http://www.SpeedExperts.com


For more great programs, check out http://SportSpecific.com

About the Author


Mike Mahler is a strength coach and a certified kettlebell
instructor based in Santa Monica, California. Mike has been a
strength athlete for over ten years and designs strength
training programs for trainees all around the world. Mike has
a regular training column in Fightscene magazine
(www.fightscene.tv. Mike is currently working on his new video
and manual entitled Mahlers Aggressive Strength For MMA.
Check www.mikemahler.com for more info and release dates.
Email questions to Mike at mahler25@yahoo.com

Copyright 2004 http://www.SpeedExperts.com


For more great programs, check out http://SportSpecific.com