Based on the training materials you've provided, I've designed a comprehensive **4-week program**
targeting speed, agility, endurance, explosiveness, and full-body strength. The plan integrates drills from
your images while correcting unclear terms (e.g., "High Knus" → High Knees, "Spermit" → Sprint). It
includes **3 full-body workouts weekly**, with active recovery days.
---
### **Weekly Structure**
- **Monday:** Speed + Explosiveness
- **Tuesday:** Full Body Strength
- **Wednesday:** Agility + Reaction
- **Thursday:** Full Body Strength
- **Friday:** Endurance
- **Saturday:** Full Body Strength
- **Sunday:** Rest
---
### **Key to Drill Terminology**
- **High Knus/Knut:** High Knees
- **Spermit/Optimist:** Sprint
- **Cabin Duo Ball:** Medicine Ball Reaction Drills
- **Crack Drain:** Cone Weave Drill
- **SL:** Single-Leg
- **Ion Sprint:** 10m/20m Sprints
- **Korlocke:** Karaoke
- **Logo Songs:** Leg Hops
---
### **Week 1: Foundation Phase**
#### **Monday: Speed & Explosiveness**
1. **Warm-up** (10 min):
- Jogging → Dynamic stretches (leg swings, arm circles)
2. **Acceleration Drills** (20 min):
- 10m Sprints (3 sets × 5 reps, 90s rest)
- 20m Sprints (3 sets × 3 reps, 2min rest)
- Lateral Shuffle → 10m Sprint (3 sets × 4 reps)
3. **Explosiveness** (15 min):
- Bounds (Sharpen & Bend): 3 sets × 30m
- Box Jumps: 3 sets × 8 reps
- Weighted Tibia Raises: 3 sets × 15 reps
#### **Tuesday: Full Body Strength**
1. **Compound Lifts** (4 sets × 8-10 reps):
- Barbell Squats
- Bench Press
- Bent-Over Rows
2. **Accessory Work** (3 sets × 12 reps):
- Split Stance Calf Raises
- SL Stability Raises
- Dorsi Flexion (Resistance Band)
3. **Core**: Plank (3 × 30s)
#### **Wednesday: Agility & Reaction**
1. **Ladder Drills** (3 sets each):
- In-2-Out → Lateral Shuffle → Carioca
2. **Cone Drills**:
- L-Drill (3 × 5 reps)
- 5-10-5 Pro Agility (3 × 4 reps)
3. **Reaction Training**:
- Push-Up Clap + Med Ball Catch (3 × 10 reps)
- Hip Touch + Med Ball Reaction (3 × 12 reps)
#### **Thursday: Full Body Strength**
1. **Compound Lifts** (4 sets × 6-8 reps):
- Deadlifts
- Overhead Press
- Pull-Ups
2. **Accessory Work** (3 sets × 15 reps):
- Plantar Flexion (Weighted Calf Raises)
- SL Leg Hops (Logo Songs)
- Cross Crawl (Core Stability)
3. **Plyometrics**: Tuck Jumps (3 × 10 reps)
#### **Friday: Endurance**
1. **Aerobic Base**:
- 1.2km Run @ moderate pace (Target: 4-5min)
- Rest 1:1 → Repeat 4 times
2. **Intervals**:
- 800m Run (3:10 pace) → 3min rest → 400m Sprint (1:20 pace)
- 3 sets
#### **Saturday: Full Body Strength**
1. **Power Focus** (3 sets × 5 reps):
- Power Cleans
- Box Squats
2. **Hypertrophy** (3 sets × 12 reps):
- Goblet Squats
- Single-Arm Dumbbell Press
- Belt-Resisted Café Raises (Calf)
3. **Mobility**: Tor Yoga (10 min)
#### **Sunday: Rest**
- Light stretching or foam rolling.
---
### **Progression Over 4 Weeks**
- **Strength:** Increase weight 5-10% weekly.
- **Speed/Agility:** Reduce rest time by 10-15s weekly.
- **Endurance:** Add 200m to interval distances weekly.
- **Volume:** Week 3 = Peak intensity; Week 4 = Deload (reduce volume 30%).
---
### **Critical Notes**
1. **Warm-up/Cool-down**:
- Always include 10 minutes of dynamic stretches pre-workout and static stretches post-workout.
2. **Form Priority**:
- Maintain technique in drills like *Crack Drain* and *Bounds*. Sacrifice speed for form.
3. **Equipment**:
- Use agility ladders, cones, med balls, and resistance bands.
4. **Nutrition/Recovery**:
- Protein intake (1.6g/kg bodyweight) + 8hr sleep nightly.
💪🏃♂️
This program balances your provided drills with foundational strength work, ensuring progressive overload
in all target areas. Adjust rest times based on fatigue, and prioritize hydration!