Week 1, Day 1- Tank Engine Training (LOWER-BODY SPEED DAY)

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Day One-
Lower-Body Speed Day

DO NOT STATIC STRETCH BEFORE THIS
After LIGHT WARM-UP of choice:

1. Speed Box Squats- 7+ sets of 3

Choose a LIGHT WEIGHT. Recommended: 45 lbs. on each side of the bar.

On speed days, we're more focused on bar VELOCITY than on how heavy the weight is. 

The goal is for the upward movement of the squat to be completed in 0.8 seconds or less. Force= Mass x ACCELERATION.

Change the width of your squat stance each set. This will strengthen different muscles and allow you to find which stances you're strongest and weakest in.

Squat back onto the box or bench and EXPLODE UP! Do your three squats as fast as possible, rack the bar, then reset. This might look stupid, but it WORKS! This is the classic Westside Barbell Method developed by Louie Simmons in the 1970s. 

Video: https://www.youtube.com/watch?v=eZQBwXHEb0w​


2. Speed Deadlifts- 7+ sets of 3

Choose a LIGHT WEIGHT. One or two 45 lbs. plates on each side is enough for now. STAY SAFE. Make sure your body is TIGHT and locked-in BEFORE beginning the lift. Take a big breath in, hold it, flex your core, and explode up with the bar three times. Rest, then repeat. The goal is to complete each deadlift in less than 0.8 seconds. 

3. Kettlebell or Dumbbell Swings- 2 sets of 15

The point of this is to build up the explosiveness and strength in your hips and glutes, common weaknesses

Video: https://www.youtube.com/watch?v=1cVT3ee9mgU​

4. Romanian Deadlifts- 3 sets of 10

The point of this is to build up the explosiveness and strength in your hamstrings, a common weakness
Video: https://www.youtube.com/watch?v=XowKMitOVNc