30 Day Speed Program
Dan fichter
Copyright 2004 – http://SpeedExperts.com
For more great programs, visit http://SportSpecific.com
We have what you need….SPEED!
Training for power, speed and agility is essential for those serious about
excelling in competitive sports. Two-time All-American football player Dan
Fichter knows what it takes. A former Arena Football League and Canadian
Football League player, Fichter has been focusing on speed and strength
throughout his competitive career. Through Wannagetfast, Fichter tutors
athletes of all shapes and forms. If being the best in your craft is the only
option, If you truly Wannagetfast, this is a journey worth taking. Dan has
been published in numerous different on-line strength and conditioning
magazines. He has worked in many schools across the country fighting the
uphill battle of destroying the myths and fallacies imbedded in our society
about fitness, exercise, and sports performance training. He currently
works in the West Irondequoit School District as a Physical Education and
Health Teacher. He also coaches football for the University of Rochester
and doubles as their performance consultant in the off-season. Some of
Fichter’s clientele include professional hockey players, professional
baseball players, college football players, and hundreds of top notch high
school athletes. Log on to Fichter’s website at www.wannagetfast.com to
learn more about the radically different training styles he utilizes. If
explosive speed is your goal, Dan is the man. Call The Speed Man!
Copyright 2004 – http://SpeedExperts.com
For more great programs, visit http://SportSpecific.com
Wannagetfast Power/Speed Training Rochester NY
Make it Happen
Introduction to Speed TrainingThis program, as with any that you follow, must be followed very strictly down
to each and every repetition. You must have a base level of preparation work
done to have any success with this program at all. As you enter Wannagetfast,
there is a criterion that you need to meet before advancing on to more complex
workouts. This program will serve as a low impact shock routine designed to
re-program your nervous system for power and speed. As you see from the
calendar layout, there are “working days” and “tempo days”. Tempo serves for
recovery between hard workouts.
Each workout has its own specific value to
offer you. Do not miss workouts! Exercises do not change in the weight room
because you do not want to force any unneeded DOMS (delayed onset of muscle
soreness). This will set you back and not allow you to participate with maximal
effort. Sometimes programs change exercises so much that one cannot adapt to
the constant change and you are always sore. Speed of repetition in the bench
press and the squat are of the utmost importance. We need to activate every
last muscle fiber available.
The main components of this program are:
1. Weight Training
2. Speed Training- Further broken down into accelerative work and
maximum velocity work
3. Tempo Runs-Recovery
4. Plyometrics
------------------------------------------------------------------------------------------
Copyright 2004 – http://SpeedExperts.com
For more great programs, visit http://SportSpecific.com
*Always work with a partner or a close training eye.
*100% is the expectation.
*In order to “Make it Happen”; you must be willing to sacrifice to the same
extent you wish to achieve.
* Consistently work on recruiting faster, more efficient, more muscle fiber
with each and every rep.
-----------------------------------------------------------------------------------------Remember that this program is for speed. Thirty days that will help you run
a faster 40-yard dash. This program does not constitute a full program
offered by Wannagetfast Power/Speed Training to develop the full athletes
potential. Before you begin day # 1 please test yourself in the 40- yard
dash, from a three point start. The timer starts the watch on first
movement, and stops the watch when your chest breaks the line. Please
have the same timer
retest you at the end of the program to make sure
you have some consistency. This program does not go into detail about
technique of the forty yard dash. This is a science in itself. Use the three
point start throughout the program when asked to do 20- yard dashes. If
you want further information or more programs, please do not hesitate to
contact me through my website. www.wannagetfast.com
Thank you and good luck!!!!!!!!!!!
Dan Fichter
Wannagetfast Power/Speed Training-NY
www.wannagetfast.com
Tempo- How and why?
Tempo runs are low intensity runs [under 70% of your
max speed for a given distance]. Tempo runs help the
Copyright 2004 – http://SpeedExperts.com
For more great programs, visit http://SportSpecific.com
body recover from the hard CNS days. These runs are
a mainstay in my program to help in aerobic
conditioning levels and increased blood flow which
helps transfer nutrients needed for recovery. Other
benefits include:
---------------------------------------------------------------1. Increased capillary density
2. Cardiovascular health
---------------------------------------------------------------The important part about tempo runs that people
always seem to forget is that they are not speed
sessions. Running tempo faster than the desired pace
can result in this program not working. It has a role,
as does all work in this program. Please follow the
guidelines exactly. Under 70% of maximum speed
would suggest getting a full speed time in your down
and back 100 meter runs (50 meters down, 50 meters
back) then working off of the 70% number.
Copyright 2004 – http://SpeedExperts.com
For more great programs, visit http://SportSpecific.com
Sun
Mon
Tue
Wed
Thu
Fri
Sat
1
2
3
4
5
6
Lift
Recovery
Lift
Recovery
Lift
Recovery
7
8
9
10
11
12
13
Lift
Recovery
OFF
Recovery
Track
Recovery
Lift
14
15
16
17
18
19
Recovery
Sprint
Recovery
Lift
OFF
OFF
20
Lift &
Sprint
21
22
23
24
25
Recovery
Lift
OFF
Sprint
Recovery
26
Sprint &
Lift
28
Lift &
Sprint
29
30
Light
workout
31
Recovery
27
Recovery
Test
Make it Happen
Key Terms and Exercises
1. Dumbbell Swings- Take a light dumbbell in one hand.
Feet at shoulder width apart, back flat bent at 45
degrees. Swing the dumbbell down between your legs,
Copyright 2004 – http://SpeedExperts.com
For more great programs, visit http://SportSpecific.com
keeping the back tight. Should feel a great stretch in
hamstrings and lower back. Pop the dumbbell back up
to eye level by thrusting the hips forward. Switch
hands.
2. Janda Sit-ups- assume a normal sit-up position with legs
bent. Slowly raise upper torso up to the knees while
exhaling and keeping the heels on the floor. The slower
the better. Concentrate on driving the heels into the
floor, to disengage the hip-flexors. Hands are crossed in
from of body, and you curl up slowly.
3. Fast hand Sit-ups- Sit in a bent knee sit-up position.
Raise feet up in to lap of standing partner. Partner
should be holding your feet against his thighs. (knees
are bent at 90 degrees) Feet are flat on partner’s
thighs. On command, when your partner holds out his
right hand you reach up and touch it as fast as you can
with your right hand. You will be reaching across your
body while sitting up. This is to be done as fast as
possible. To make it harder your partner can raise the
hand you have to hit higher and higher
4. Russian Twist- Take a medicine ball 7-12kg and get into
an up position in the sit-up. Feet off the ground rotate
the ball from one side to the other with out your feet
touching the ground. Twisting back from one side to
the other.
5. Flying 20 meter runs- Start out jogging hit the marked
area [20 meters] and sprint full speed for 20 meters.
Make sure when you hit the mark you are sprinting full
speed. Focus on staying relaxed throughout the entire
20 meters.
6. Accelerations or build ups- Start jogging and work up to
about a 75% sprint by the end of 60 meters. Used
extensively in this program in the warm-up.
7. Standing Broad jump- stand feet about arm pits
distance apart. Swinging arms back to forward jump
Copyright 2004 – http://SpeedExperts.com
For more great programs, visit http://SportSpecific.com
explosively from the line with two feet as far as you
can. Stick the landing and hold it for 5 seconds. Repeat
for the desired amount of reps.
8. Standing Triple Jump- Standing with feet about arm pits
distance apart, jump explosively from two feet, land on
left or right, bound to the opposite foot, then jump and
land on two feet. Be quick and explosive. Arm drive is
critical!!
9. Underhand Medicine Ball Scoop- Stand with feet
staggered as if you were getting into a three point
stance to run a forty yard dash. Put the ball on the toe
of the back foot. With one fluid movement scoop the
ball with both hands and throw it using your forward
momentum and your hips popping through. Chase it
for 5 meters. * Note, you should never be able to catch
the ball when you chase after it.
10.
20 yard dash and 40 yard dash- Assume a three
point stance with your right or left leg back. Weight
should be about 70% forward. Not to much pressure on
the down hand because it must be moved quickly. Push
from the rear foot pull from the front foot, drive arms
violently. Ideally hips should be 45 degrees with the
ground, head in line with the heels. The stronger you
are the more forward lean you may be able to maintain.
www.wannagetfast.com
Exercise Descriptions
Copyright 2004 – http://SpeedExperts.com
For more great programs, visit http://SportSpecific.com
Hurdle Mobility Drills:
Explanation
1.
2.
3.
4.
5.
Hurdles set just below hip height
Walk down the middle of hurdles slowly
Step from one leg to the next. Never have two feet on the ground between hurdles
Do this for the prescribed sets and reps
Walking through sideways. Punch knee up and step over. In this exercise you will
have both feet on the ground between hurdles. Keep the hips high and move slowly.
www.wannagetfast.com
Exercise Descriptions
Dynamic Warm up: Set up cones 20 meters apart. Work each exercise down and back with a
short rest between.
6.
Light jogging for 20 meters down and back
Copyright 2004 – http://SpeedExperts.com
For more great programs, visit http://SportSpecific.com
7.
8.
9.
10.
11.
12.
13.
14.
15.
16.
17.
18.
19.
20.
21.
22.
23.
24.
25.
Arm Swings 20 meters (while jogging)
Side Gallop [facing left]
Side gallop [facing right]
70%sprint for 20 meters
Backwards running
Lunge walk
70% sprint
Backwards lunge walk
Bounding
70% sprint
Fast feet drill for five meters jog the rest of way
High Knee running
70% sprint
Butt kicks
Carioca
Frankenstein walks (straight leg walking)
70% sprint
Walk 5 meters then sit in Saigon squat, walk 5, Saigon squat, repeat for 20 meters
Standing broad jump to a run
Light static stretch if you still feel tight
www.wannagetfast.com
Day #1
Lifting-
Sets/Reps
Dynamic Warm-up
[see explanation] 1 time through
Hurdle Mobility Drills
[see explanation] 5 middle /5 to the side
Dumbbell Swings
2/12
Bench Press
6/3-@60% of max
Copyright 2004 – http://SpeedExperts.com
For more great programs, visit http://SportSpecific.com
Squat
6/3- @60% of max
Push Press
3/3-@70% of max.
Reverse Hyper
2/12
Glut/Ham
2/12
Russian Twist
2/20
ABS/Core
Fast Hands Sit-ups
2-20
Janda Sit-ups
2-5-10 reps
Day #2
Recovery
Do 10 X’s 50 meters down and back. Run @ 7o% of max effort.
Tempo runs are marked at 50 meters. Jog down to the cone [50 meters] turn
around and jog back. This would be 1 repetition [100 meters total]. Take a
thirty second break. Repeat nine more times
Total Tempo volume is 1000 meters
Day #3
Lifting-
Sets/Reps
Copyright 2004 – http://SpeedExperts.com
For more great programs, visit http://SportSpecific.com
Dynamic Warm-up
[See Explanation] same as day 1
Hurdle Mobility Drills
[see explanation] same as day 1
Dumbbell Swings
2/12
**Bench Press
6/3-@60% of max-
**Squat
6/3- @60% of max
Push Press
3/3-70% of max.
Reverse Hyper
2/12
Glut/Ham
2/12
Russian Twist
2/20
ABS/Core
Fast Hands Sit-ups
2-20
Janda Sit-ups
2-5-10 reps
**Pause at bottom of lift for 5 seconds; lift the concentric part as fast as possible.
Day #4
Recovery
Copyright 2004 – http://SpeedExperts.com
For more great programs, visit http://SportSpecific.com
Do 11 X’s 50 meters down and back. Run @ 7o% of max effort.
Total Tempo volume is 1100 meters
Day #5
Lifting-
Sets/Reps
Dynamic Warm-up
[see explanation]
Hurdle Mobility Drills
[see explanation]
Dumbbell Swings
2/12
**Bench Press
6/3-@60% of max
**Squat
6/3- @60% of max
Push Press
Reverse Hyper
3/3-70% of max.
2/12
Glut/Ham
Russian Twist
2/12
2/20
Copyright 2004 – http://SpeedExperts.com
For more great programs, visit http://SportSpecific.com
ABS/Core
Fast Hands Sit-ups
2-20
Janda Sit-ups
2-5-10 reps
**Pause at bottom of lift for 10 seconds; lift the concentric part as fast as possible.
Day #6
Recovery
Do 12 X’s 50 meters down and back. Run @ 7o% of max effort.
Total Tempo volume is 1200 meters
Day #7
Lifting-
Sets/Reps
Dynamic Warm-up
[See explanation]
Hurdle Mobility Drills
[see explanation]
Dumbbell Swings
2/12
**Bench Press
6/3-@65% of max
**Squat
6/3- @65% of max
Copyright 2004 – http://SpeedExperts.com
For more great programs, visit http://SportSpecific.com
Push Press
3/3- @70% of max.
Reverse Hyper
3/12
Glut/Ham
3/12
Russian Twist
3/20
ABS/Core
Fast Hands Sit-ups
2-20
Janda Sit-ups
2-5-10 reps
**Pause at bottom of lift for 5 seconds; lift the concentric part as fast as possible.
Day #8
Recovery
Do 12 X’s 50 meters down and back. Run @ 7o% of max effort.
Do 10 push-ups between each down and back. Rotate in sit-ups 20 of them.
Run down and back. Perform 10 push-ups, rest 30 seconds. Run down and
back perform 20 sit-ups, rest 30 seconds. Do it for desired distance.
Total Tempo volume is 1200 meters
Copyright 2004 – http://SpeedExperts.com
For more great programs, visit http://SportSpecific.com
Day #9
Off. Swim or relax
Day #10
Recovery
Do 10 X’s 50 meters down and back. Run @ 7o% of max effort.
Do 10 push-ups between each down and back. Rotate in sit-ups 20 of them.
Total Tempo volume is 1000 meters
Day #11
Track Work
Dynamic Warm up [see detailed explanation] 1 time
5 X’s 60 meter accelerations
2 X’s 10 meter hops as fast as you can on right leg
2 X’s 10 meter hops on left leg
Rest 1 minute between reps
Copyright 2004 – http://SpeedExperts.com
For more great programs, visit http://SportSpecific.com
Workout
1.
Flying 20 meter sprints @95%- 6x’s
3 minutes between each rep.
Active recovery [walk, move around]
Day #12
Recovery
Do 12 X’s 50 meters down and back. Run @ 7o% of max effort.
Do 10 push-ups between each down and back. Rotate in sit-ups 20 of them.
Total Tempo volume is 1200 meters
Day #13
Lifting-
Sets/Reps
Dynamic Warm-up
[see explanation]
Hurdle Mobility Drills
[see explanation]
Dumbbell Swings
2/12
Copyright 2004 – http://SpeedExperts.com
For more great programs, visit http://SportSpecific.com
Bench Press
6/3-@70% of max.
No pause
Squat
6/3-@70% of max.
No pause
Push Press
3/3-60% of max.
Reverse Hyper
3/12
**Glut/Ham
2/5
ABS/Core
Fast Hands Sit-ups
2-20
Janda Sit-ups
2-5-10 reps
** Perform an Iso-hold on first rep for 10 seconds, followed by 5 reps quickly.
Day #14
Recovery
Do 10 X’s 50 meters down and back. Run @ 7o% of max effort.
Total Tempo volume is 1000 meters
Copyright 2004 – http://SpeedExperts.com
For more great programs, visit http://SportSpecific.com
Day #15
Track Work
Dynamic Warm up [see detailed explanation]
5 X’s 60 meter accelerations
Workout
2.
3.
4.
5.
Standing Broad jump
Standing Triple Jump
Underhand Medicine Ball Scoop
20 Yard Dash
5x’s 30 sec. between jumps
[2]5X’s
5X’s
6X’s [2 Minutes rest between runs]
Day #16
Recovery
Do 12 X’s 50 meters down and back. Run @ 7o% of max effort.
Light stretch
Total Tempo volume is 1200 meters
Day #17
Lifting-
Sets/Reps
Copyright 2004 – http://SpeedExperts.com
For more great programs, visit http://SportSpecific.com
Dynamic Warm-up
[see explanation]
Hurdle Mobility Drills
[see explanation]
Dumbbell Swings
2/12
Bench Press
6/3-@75% of max no pause
Squat
6/3- @75% of max no pause
Push Press
3/3-@65% of max.
Reverse Hyper
4/10
**Glut/Ham
4/5
ABS/Core
Fast Hands Sit-ups
2-20
Janda Sit-ups
2-5-10 reps
** Perform a 10 second Iso-hold on first rep only, followed by 5 fast reps
Day #18
Off from training.
Copyright 2004 – http://SpeedExperts.com
For more great programs, visit http://SportSpecific.com
You may swim, or do some type
of walking. Get your rest!!!!
Day #19
Off from training.
You may swim, or do some type
of walking. Get your rest!!!!
Day #20
Morning workoutTrack Work
Dynamic Warm up [see detailed explanation]
5 X’s 60 meter accelerations
Workout
6.
7.
8.
Standing Broad jump
Standing Triple Jump
Underhand Medicine Ball Scoop
9.
**20 Yard Dash
10. 20 yard dash-no tire attached
**Use a small tire attached to rope
[2]5x’s
5X’s
5X’s
3X’s [2 Minutes rest]
3X’s
Copyright 2004 – http://SpeedExperts.com
For more great programs, visit http://SportSpecific.com
*****Wait 4-5 hours*****
Evening-Lift
Bench Press 3-2 @ 90%
Squat
3-2 @70% with 5 second pause at the bottom
Glute/Hams 3-10 reps
Day #21
Recovery
Do 11 X’s 50 meters down and back. Run @ 7o% of max effort.
Total Tempo volume is 1100 meters
Day #22
Lifting-
Sets/Reps
Dynamic Warm-up
[see explanation]
Hurdle Mobility Drills
[see explanation]
Copyright 2004 – http://SpeedExperts.com
For more great programs, visit http://SportSpecific.com
Dumbbell Swings
2/12
Bench Press
6/3-@75% of max with 5 second pause
Squat
6/2- @75% of max with 5 second pause
Push Press
3/3-65% of max.
Reverse Hyper
4/10
Glut/Ham
4/10
ABS/Core
Fast Hands Sit-ups
2-20
Janda Sit-ups
2-5-10 reps
Day #23
Copyright 2004 – http://SpeedExperts.com
For more great programs, visit http://SportSpecific.com
Off from training. You may
swim, or do some type of
walking. Get your rest!!!!
Day #24
Track Work
Dynamic Warm up [see detailed explanation]
5 X’s 60 meter accelerations
Workout
11. One leg hops Right leg- 10 meters 3times
12. One leg hops Left leg- 10 meters 3 times
3. Flying 20 meter sprints @95%- 6x’s
3 minutes between each rep.
Active recovery [walk, move around]
Day #25
Recovery
Do 10 X’s 50 meters down and back. Run @ 7o% of max effort.
Total Tempo volume is 1000 meters
Copyright 2004 – http://SpeedExperts.com
For more great programs, visit http://SportSpecific.com
Day #26
Morning workoutTrack Work
Dynamic Warm up [see detailed explanation]
5 X’s 60 meter accelerations
Workout
13.
14.
15.
16.
17.
Standing Broad jump
Standing Triple Jump
Underhand Medicine Ball Scoop
**20 Yard Dash
20 yard dash no tire
4x’s
4X’s
4X’s
3X’s [2 Minutes rest]
3X’s
**Attach a small tire to a rope
*****Wait 4-5 hours*****
Evening-Lift
Bench Press 3-2 @ 90%
Copyright 2004 – http://SpeedExperts.com
For more great programs, visit http://SportSpecific.com
Squat
3-2 @70% with 5 second pause at the bottom
Glute/Hams 3-10 reps
Day #27
Recovery
Do 9 X’s 50 meters down and back. Run @ 7o% of max effort.Total Tempo
volume is 900 meters
Day #28
Morning workoutTrack Work
Dynamic Warm up [see detailed explanation]
5 X’s 60 meter accelerations
Workout
18.
19.
20.
21.
Standing Broad jump
Standing Triple Jump
Underhand Medicine Ball Scoop
20 Yard Dash
3x’s
3X’s
3X’s
3X’s [2 Minutes rest]
Active recovery [walk, move around)
Copyright 2004 – http://SpeedExperts.com
For more great programs, visit http://SportSpecific.com
*****Wait 4-5 hours*****
Evening-Lift
Bench Press 2-2 @ 90%
Squat
2-2 @80%
Glute/Hams 2-10 reps
Day #29
Recovery
Do 5 X’s 50 meters down and back. Run @ 7o% of max effort.
Total Tempo volume is 500 meters
Day #30
Recovery
Light Jogging and warm up. Practice starts etc.
Copyright 2004 – http://SpeedExperts.com
For more great programs, visit http://SportSpecific.com
Day #31
Test your 40 yard dash, and see the improvement
www.wannagetfast.com
Copyright 2004 – http://SpeedExperts.com
For more great programs, visit http://SportSpecific.com