SPS ROUTINE – Speed, Power, Strength ( Home or Muay Thai Gym Based)

Name:
Phase: 1
Block: Strength, Aerobic Power
Weeks: 1-4
Session: 1 Week: 1 2 3 4
Take at least 48-hours before repeating this session Date:
LOW MED HIGH DELOAD
ACTIVATION/MOVEMENT PREP
1 Spiderman Lunge with Reach x5 per x5 per x5 per x5 per
2 Split Squat x8 per x8 per x8 per x8 per
3 Drop Squat x5 x5 x5 x5
4 Split Punches x10, Jump Jacks x10 3x sets 3x sets 3x sets 3x sets

LOW MED HIGH DELOAD

PLYOMETRIC/SPEED Reps Load Load Load Load
A1 Thai Pad Hurdles x5 MAX SPEED MAX SPEED MAX SPEED MAX SPEED
A2 Heavy Bag Shoulder Butt or Explosive Hip Bridge With Reach x10 MAX SPEED MAX SPEED MAX SPEED MAX SPEED
Rest 1-minute and Repeat: 3x circuits 4x circuits 5x circuits 2-3x circuits

POWER Reps Load Load Load Load

B1 180˚ or 360˚ Jumps x2-5 per MAX POWER MAX POWER MAX POWER MAX POWER
B2 Thai Pad Plyo Push ups x1-5 MAX POWER MAX POWER MAX POWER MAX POWER
Rest 1-minute and Repeat: 3x circuits 4x circuits 5x circuits 2-3x circuits

STRENGTH Reps Load Load Load Load

C1 Single Leg Squat, Single Leg Box Squat, or RFESS x1-5 per MAX STRENGTH MAX STRENGTH MAX STRENGTH MAX STRENGTH
C2 Single Arm Push Up, or Elevated Version (ring, steps, or wall) x1-5 per MAX STRENGTH MAX STRENGTH MAX STRENGTH MAX STRENGTH
C3 Punch Bag Chins, Alternate Side Chin Ups, or Floor Wiper Press x1-5 (per) MAX STRENGTH MAX STRENGTH MAX STRENGTH MAX STRENGTH
Rest 1-minute and Repeat: 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