Gym 1:
This gym session is focused on speed.  Moving as quick as possible for maximal force production
Go through your dynamic warm up
 
We will start with a few rounds of upper body and core supersets 
 
Superset 1
3 rounds with 1 min rest between surrounds
Drop push ups x3
Deadbugs  x20
 
Superset 2:
4 rounds with 1 min rest between sets 
Weighted work - Alternating DB press for speed 5 reps each side. Keep weight around 70% of max
No weight work - Med ball push ups.  Do 5 alternate arm and 5 more
Leg lifts x 15 reps
 
Superset 3:  
4 rounds with 1 min rest between sets
Weighted work - Standing rows off safety x 5 reps for speed.  Keep weight around 70% of max
No weight work - Pike push up, move quick x 10 reps
Bicycles x 20 reps 
 
Single Leg hurdle hops for speed 3x5 reps taking 1-2min rest
 
Weighted work (skip if not doing weights)
Split stands Deadlift.  5x3 reps.  Working on moving as quick as possible.  Start week 1 at 65% and move up 5% in weight each week while trying to maintain speed 1 min rest between sets
 
No weight work. Walking lunges 5x10 reps 
 
If not doing weights do this exercise without bar and bodyweight only
Hex bar deadlift - you will go down for a count of 3, hold at bottom for a count of 3, and explode up as quick as possible.  5x3 reps.  Starting at the same as above 65% of max and moving up 5% each week while trying to maintain speed
 
Combine this movement with last exercise. Broad jumps 5x1 rep.  Go straight from lift to plyo.
 
Weighted work
RDL’s off safety 3x5 reps at about 75% of max effort.  Reset after each lift and move quick! 1 min rest
 
No weight work Hamstring plyo quick jumps 3x5 reps 1 min rest