Lower Your 40 Yd. Time in 30
Days
A 30 day speed enhancement program
Mike Gough BSc, CSCS
www.AthleticEdgeSports.com
Copyright 2004 http://www.SpeedExperts.com
For more great programs, check out http://SportSpecific.com
Challenge
You are approached by an athlete who is desperate to get faster. They want flatout speed. Their focus is improving their 40 yard time to compete at a higher
level of football. Your company will be saved if the client is successful. The catch
is you only have 30 days to get it done and a $500 equipment budget to work
with. The athlete has average ability/running mechanics, will work hard, follow all
your instructions and has a clean medical history.
Equipment (Budget 500$)
• Medicine Ball
• Sprint Sled
• Olympic set
• Sling Shot (24’ Sprint Cord)
• Pylons – 6
• Exercise Ball (55 cm)
• JC Band (Blue/Heavy Resistance)
• Agility Ladder
• Jump Rope
30 Day Speed Program
Dynamic Warm Up
Before each workout a dynamic warm-up should be conducted. This warm-up is
as follows:
Place two cones 15 yards apart
• 5 min. Jog
• High Knees
• Walking Pull Knee to Chest
• Butt Kicks
• Opposite Arm/Leg Kick (kick to eye level)
• Walking Lunge
• Reverse Lunge
• Side Shuffle (Slow, stay low)
• Carioca
Flexibility Protocol
Using a Stretch Out Strap, place the foot in the secong loop from the end.
Perform the following stretches using Active Isolated Stretching technique
(Mattes Method). Always assist the stretch by pulling the leg/arm etc. in the
direction of the stretch holding for only two seconds and repeating 5 – 6
repetitions. Each rep try to increase the range of motion of the stretch. While
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there are a variety of different stretches to perform, it is suggested to perform the
following stretches:
•
•
•
•
•
•
•
•
•
Hamstring Straight Leg
Hamstring Bent Leg
Diagonal Glute/Ham
Groin Out to Side
IT Band Across Body
Quad Lying on Side
Psoas Lying on Side
Hip Rotator Lower Leg Across
Upper Body Stretches
Day 1
• Dynamic Warm Up
• Testing – Athlete will be tested on the following exercises:
Height
Weight
Body Fat %
10 Yard
20 Yard
40 Yard
Vertical Jump
Broad Jump
Flexibility
Data will be analyzed to determine strengths and limitations athlete may have.
Analysis of 10, 20 and 40 yard times will determine where athletes training focus
should be on acceleration or top end speed. By determining the athlete’s
weakness, training can be targeted towards specific needs and speed can be
greatly enhanced. Vertical and broad jump will determine athlete’s power output
vertically and horizontally. Body Fat will be calculated to determine if athlete
needs to decrease body fat. An increased body fat % will slow the athlete down
thus the athlete needs to be lean. Athlete should have good levels of flexibility in
the hamstrings, hips, ankle, trunk and shoulders. A lack of flexibility in these
areas will inhibit proper running technique and decrease speed development.
Day 2 Strength/Power
Dynamic Warm-Up
Power High Pulls
Bodyweight Squat Jumps
Split Squat Jumps
Front Squats
Deadlift
4x6
4x8
4 x 12
4x8
4x8
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Hamstring Curl On Ball
3 x 15
Low back Extension on Ball
3 x 20
Reverse Hyperextension
3 x 20
Abs Med Ball Rotary Twist
3 x 40
Abs Bicycle Crunches
3 x 40
Half gassers – 6 reps (Under 17 sec. 45 sec. rest)
Flexibility Protocol
Day 3 Speed
Dynamic Warm-Up
Agility Ladder (Following Patterns length of ladder and back: High Knees 2 in
each, High Knees Sideways 2 in each, Front Crossover, Ickey Shuffle Forward,
Ickey Shuffle Backward )
Lean Fall Run
4 x 15 yards
Resisted Sled Start Technique Explosions 15 yards 6 reps
Resisted Sled Back Pedal Explosion 15 Yards 6 reps
Overspeed Sling Shot Pulls 30 Yards (From 40 Stance) 4 reps
40 yard sprints 4 reps – 3 min in between
Day 4 Strength
Dynamic Warm Up
Med Ball Chest passes against wall
4 x 10
Bench Press
4x8
Dips
3 x 10
Chin Ups
4 x Fatigue
One Arm Row
3 x 8 (each arm)
Weighted Arm Swings
3 x 30 Swings
1A. Abs – V Sits
3 x 20
1B. Abs – Med ball sit up with toss
3 x 20
2A. Low Back Pelvic Thrust on ball
3 x 20
2B. Opposite arm leg raise on ball
3 x 20
Half Gassers – 6 reps (Under 17 sec. 45 sec. rest)
Flexibility Protocol
Day 5 Speed
Dynamic Warm Up
Home Run’s (leg Turnover) 3 x 8 each leg
Acceleration Sprints 50 yards 3 reps
Flying 20’s 4 reps
Gears 20 yard bursts 4 x length of field
20 Yard Starts
4 reps - 2 min. rest
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40 Yard Sprints
Flexibility Protocol
4 reps – 2 min. rest
Day 6 Functional
Dynamic Warm Up
Single Leg Runner
3 x 12 each leg
Walking Lunge with Med Ball Twist
3 x 20
Chest Protocol with Band (20 Push Ups, alternating feet 10 alternating presses,
switch feet 10 alternating presses, 20 double arm presses, 10 push ups) 3 sets
Band Reverse Wood chopper
3 x 20 each side
Flexibility Protocol
Day 7
OFF
Day 8 Strength
Dynamic Warm Up
Squat Jumps 4x 10
Tuck Jumps 4 x 10
Back Squats 4 x 8
Step Ups 3 x 8 each leg
Walking lunges with weight 3 x 8 each leg
Romanian Deadlift 3 x 10
Single Leg Hamstring Curl on Ball 3 x 10 each leg
Core Strength – Front bridge – 3 x 15 sec.
Side Bridge - 3 x 15 sec. each side
Med Ball Rotary Twist – 3 x 50
Half Gassers – 5 reps (Under 17 sec. 45 sec. rest)
Day 9 Speed
Dynamic Warm-Up
Agility Ladder (Following Patterns length of ladder and back: High Knees 2 in
each, High Knees Sideways 2 in each, Front Crossover, Ickey Shuffle Forward,
Ickey Shuffle Backward )
Lean Fall Run
4 x 15 yards
Decline Sprints (7 deg. Decline or less)
6 x 30-40 yards
Overspeed Sling Shot Pulls 30 Yards (From 40 Stance) 5 reps
60 yard Tempo Run (80% Focus on Sprinting Technique) 4 reps – 2 min in
between
Flexibility Protocol
Day 10 Strength
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Dynamic Warm up
Hang Cleans 4 x 4
Single Arm Med ball Chest Passes 3 x 8 Each Arm
Bench Press 4 x 10
Incline Press 3 x 10
Standing Alternating DB Shoulder Press 3 x 8 Each Arm
Lateral Raise 3 x 10
Pull Ups 3 x Fatigue
Bent Over Alternating One Arm Row 3 x 8 Each Arm
1A. Abs- Jack knifes on Ball 3 x 20 (FAST)
1B. Abs – Med Ball Toe Touches 3 x 40
2A. Low Back – Opposite Arm/Leg Raise 3 x 20
2B. Low Back – Back Extension on Ball with Over Head Med Ball Press 3 x 20
Day 11 Speed
Dynamic Warm Up
60 Yard Tempo Run – 4 reps (walk back)
Agility Ladder (Following Patterns length of ladder and back: High Knees 2 in
each, High Knees Sideways 2 in each, Front Crossover, Ickey Shuffle Forward,
Ickey Shuffle Backward, One leg in/out facing, One leg in/out sideways)
Resisted Sled Start Technique Explosions 15 yards 6 reps
Resisted Back Pedal Explosions 15 Yards 6 reps
Over Speed Sling Shot Starts 20 Yards from 40 stance – 5 reps
40 Sprint All Out – 4 reps
Flexibility Protocol
Day 12 Power
Dynamic Warm Up
Skip Rope Single Leg 6 x 30 sec. each leg
Double Leg Broad jumps 3 x 8 repetitive explosive jumps
Squat Jumps 4 x 8 (bodyweight)
Tuck Jumps 4 x 8
Split Squat Jumps 4 x 8 each leg
Med ball chest passes 4 x 10
Explosive Med Ball overhead throw/Wood Chopper against wall 4 x 10
Flexibility Protocol
Day 13 Functional
Dynamic Warm Up
Single Leg Cone Touches 3 x 10 each leg
Single Leg Hamstring Curl On Ball 4 x 10
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Stability push ups 3 x 8 each side
Crossover single leg squat 3 x 10 each leg
Single Leg Runner 3 x 10 each leg
Flexibility Protocol
Half Gassers – 5 reps (Under 17 sec. 45 sec. rest)
Day 14
OFF
Day 15 Speed
Dynamic Warm Up
Agility Ladder (Following Patterns length of ladder and back: High Knees 2 in
each, High Knees Sideways 2 in each, Front Crossover, Ickey Shuffle Forward,
Ickey Shuffle Backward, One leg in/out facing, One leg in/out sideways)
Lean Fall Run – 20 Yards – 6 reps
Decline (<7%) or Wind at Back 30 Yard Sprints (focus on stride length) 5 reps
Acceleration Sled Pulls – 25 yards – 6 reps
60 Yard Tempo Run – 6 reps – focus on stride length (walk back)
Flexibility Protocol
Day 16 Power
Dynamic Warm Up
Explosive Med Ball Chest Passes 3 x 10
Explosive Over head Med Ball throws 4 x 8
Single Leg Plyometric Hops 4 x 8 Each Leg
Squat Jumps with Med Ball Behind Head 4 x 8
Repeated Broad Jumps 3 x 8
Overhead Wood chop with Med Ball 3 x 10
Full Gasser – 4 reps (under 36 sec.: 1:15 min. rest)
Flexibility Protocol
Day 17 Strength
Dynamic Warm Up
Crossover Single Leg Squat 3 x 10 each leg
Front Squats 4 x 8
Deadlift 4 x 6
Walking Lunges 4 x 8 Each Leg
Hamstring Curl On Ball 3 x 20 FAST
Abs – Bicycle Crunches 3 x 50
Abs – Med Ball Rotary Twist 3 x 40
Abs – Jacknife On Ball 3 x 20 FAST
Flexibility Protocol
Day 18 Speed
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Dynamic Warm Up
Skip Rope – Single Leg 6 x 30 sec. Each Leg
40 Yard Start – Refine start and exp. out of start position 10 Yards – 5 reps
Overspeed Sling Shot Pulls – 30 Yards – 6 reps
Flying 20’s – 5 reps
40 Yard Sprint – (focus on forward body lean as long as possible) 4 reps
Flexibility Protocol
Day 19 Strength/Power
Dynamic Warm Up
Single Arm Med Ball Chest Passes 3 x 8 each arm
Front Back Explosive Pushups – 3 x 12
Bench Press 4 x 6
Chin Ups 3 x Fatigue
Bent Over Row 4 x 8
Split Squat Jumps 4 x 8 each leg
Single Leg Tuck Jumps 3 x 8 each leg
Low Back Extension on Ball with Overhead Med Ball Press – 3 x 20
Low Back Reverse Hyperextension on Ball 3 x 20
Flexibility Protocol
Day 20 Functional
Dynamic Warm Up
Single Leg Cone Touches 3 x 10 each leg
Crossover single leg squat 3 x 10 each leg
Single Leg Runner 3 x 10 each leg
Half Gasser – 5 reps (Under 17 sec.: 45 sec. rest)
Flexibility Protocol
Rest & Recover
Day 21
OFF
Day 22 Strength/Power
Dynamic Warmup
Hanging High Pulls 4 x 6
Hang Cleans 4 x 4
Bodyweight Squat Jumps 4 x 8
Single Leg Hops 3 x 6 Each Leg
Front Squats 4 x 6
Deadlifts 3 x 5
Single Leg Hamstring Curl On Ball 3 x 8 each leg FAST
1A. Abs – Bicycle Crunches 3 x 50
1B. Abs – Med Ball Rotary Twist 3 x 40
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1C. Abs – Jacknife On Ball 3 x 20 FAST
Flexibility Protocol
Day 23 Speed
Dynamic Warmup
Home Run’s (leg Turnover) 3 x 8 each leg
60 yard Tempo Run (80% Focus on Sprinting Technique) 4 reps – Walk Back
Overspeed Sling Shot Pulls 30 Yards (From 40 Stance) 5 reps
Flying 20’s 4 reps
Gears 20 yard bursts 4 x length of field
20 Yard Starts
4 reps – 1.5 min. rest
40 Yard Sprints
4 reps – 2 min. rest
Flexibility Protocol
Day 24 Strength
Dynamic Warmup
Hanging High Pulls – 4 x 6
Front & Back Explosive Push Ups - 4 x 12
Bench Press - 4 x 8
Dips - 3 x 10
Chin Ups - 4 x Fatigue
Bent Over Row - 3 x 8 (each arm)
Weighted Arm Swings - 3 x 30 Swings
Abs – Toe Touches 3 x 40
Abs – V-Sits 3 x 25
Flexibility Protocol
Day 25 Power
Dynamic Warmup
Explosive Med Ball Chest Passes 3 x 10
Explosive Over head Med Ball Throws 4 x 8
Split Squat Jumps 3 x 6 each leg
Repeated Broad Jumps 3 x 8
Overhead Wood Chop with Med Ball 3 x 10
Low Back Extension on Ball with Overhead Med Ball Press – 3 x 20
Low Back Reverse Hyperextension on Ball 3 x 20
Flexibility Protocol
Day 26 Speed
Dynamic Warmup
Agility Ladder (Following Patterns length of ladder and back: High Knees 2 in
each, High Knees Sideways 2 in each, Front Crossover, Ickey Shuffle Forward,
Ickey Shuffle Backward, One leg in/out facing, One leg in/out sideways)
Lean Fall Run – 20 Yards – 6 reps
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Resisted Sled Pulls (Light) 20 Yards (Focus Forward Body Lean) – 5 reps
Resisted Sled Pulls Backpedal 20 Yards (Focus on extending the Leg) – 5 reps
Flying 20’s – 4 reps
Gears 20 yard bursts – 4 x field
Flexibility Protocol
Day 27 Functional
Dynamic Warm Up
Single Leg Runner
3 x 12 each leg
Walking Lunge with Med Ball Twist
3 x 20
Chest Protocol with Band (20 Push Ups, alternating feet 10 alternating presses,
switch feet 10 alternating presses, 20 double arm presses, 10 push ups) 3 sets
Band Reverse Wood chopper
3 x 20 each side
Flexibility Protocol
Day 28
OFF
Day 29 Speed & Rest
Dynamic Warm Up
10 Yard Starts – 5 reps
30 Yard Accelerations – 4 reps
60 Yard Tempo Run (@80%) – 3 reps 2 min rest
Flexibility Protocol
Day 30 Testing (Run The 40 yard time of your life)
Dynamic Warm Up
Testing – Athlete will be tested on the following exercises:
Height
Weight
Body Fat %
10 Yard
20 Yard
40 Yard
Vertical Jump
Broad Jump
Flexibility
Exercise Descriptions
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Power High Pulls – With a wide Snatch grip and bar on floor, explosively pull
the bar as high as possible attempting to get the bar to lower neck height. Key on
keeping the elbows pointed towards the ceiling. Lower back to floor and repeat.
Key on increasing the speed of the bar throughout the movement.
Bodyweight Squat Jumps – With feet shoulder width apart explode into the air
as high as possible. Upon landing on the ground repeat the movement
attempting to limit ground contact time.
Split Squat Jumps – In a lunge position explode into the air driving with the lead
(front) leg. In the air, cycle (switch) legs landing on the opposite leg then repeat
movement attempting to limit ground contact time.
Front Squats – With bar placed under chin, elbows straight up, sink in parallel
squat position and repeat.
Deadlift – With a wide grip position, feet shoulder width apart and bar placed on
the floor. Thighs should be parallel to floor at start position lifting weight from floor
to upright position with a flat back. Repeat.
Hamstring Curl On Ball – Lying on the floor on back, with feet up on stability
ball. Raise pelvis off floor, then curl by pulling heels to buttocks, then back to
start position and repeat.
Low Back Extension on Ball – Lying on the stability ball on stomach/hip area,
secure feet against wall, place hands behind head or across chest and extend
torso until fully upright contracting the gluteals and low back muscles. Slowly
lower then repeat.
Reverse Hyperextension – Lying on the stability ball on stomach, place
forearms on floor to stabilze. Raise legs up together until legs are straight with
torso. Slowly lower legs and repeat.
Abs Med Ball Rotary Twist – With torso at a 45 degree angle, knees bent and
medicine ball in hand, twist the torso by turning the head, shoulders and rotating
the med ball to one side then the next. Repeat.
Abs Bicycle Crunches – Lying on back, pedal legs as if riding a bicycle,
touching opposite elbow to opposite knee with shoulder slightly elevated off the
ground. Repeat.
Half gassers – Place two cones 52 yards apart. Sprint to far cane and return to
start cone. Should be timed and performed under 17 sec. with 45 sec. rest
between each rep.
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Agility Ladder (Following Patterns length of ladder and back: High Knees 2 in
each, High Knees Sideways 2 in each, Front Crossover, Ickey Shuffle Forward,
Ickey Shuffle Backward )
Lean Fall Run – Standing with both feet together, lean forward until gravity
forces you to take a step forward, then explode off first step and accelerate by
sprinting for desired distance.
Resisted Sled Start Technique Explosions – With weighted sled attached to
harness from behind, from a 40 yard starting stance explode out of stance
accelerating for desired distance.
Resisted Sled Back Pedal Explosion – With weighted sled attached to harness
from front, from a low backpedal starting stance explode out of stance
backpedaling for desired distance.
Overspeed Sling Shot Pulls 30 Yards (From 40 Stance) – From a 40 yard
starting position and sling shot attached to front of athlete, stretch sling shot out
to a 30 yard distance exploding out of start position and sprinting through 30 yard
line.
40 yard sprints – Implement proper starting technique sprinting for 40 yards
accelerating right through finish line.
Med Ball Chest passes against wall – With medicine ball in hands, explosively
press the ball as fast as possible against wall with full extension of the arms.
Catch and repeat.
Bench Press – Performed on bench press with hands shoulder width apart,
press bar from chest to full extension of arms. Repeat.
Dips – On Dip bar or bench, flex arms, lowering until arms are at a 90 degree
angle then press upward until full extension. Repeat.
Chin Ups – With wide grip, palms facing away from body, pull body up until chin
touches bar. Lower to full arm extension and repeat.
One Arm Row – With one hand on bench or stability ball and weight in hand, pull
weight towards body. Repeat.
Weighted Arm Swings – Performed standing or seated, with light weights in
hand, 90 degree angle at elbow joint, swing arms with proper running arm action,
focus on keeping 90 deg. Angle throughout the set and moving the weight from
“hip pocket to eye socket”. Repeat.
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V Sits – Lying on back with arms extended overhead and legs straight out.
Simutanously raise arms, shoulders and legs off the ground touching together at
the upright position. Slowly lower then repeat.
Med ball sit up with toss – In a bent knee sit up position, feet fixed against wall,
arms overhead with medicine ball in hand. Explosively curl off ground while
tossing med ball against wall, catching ball at top position while lowering to start
position. Repeat.
Low Back Pelvic Thrust on ball – Lying on back with feet placed on stability
ball, raise pelvis off floor contracting the low back and gluteals. Hold position for
a two second pause then return to start position. Repeat.
Opposite arm leg raise on ball – Lying on stability ball on stomach, with hands
and feet touching the ground, extend opposite arm and leg to full extended
position contracting the low back and gluteals. Slowly lower and repeat to the
opposite side.
Home Run’s (Leg Turnover) - From a standing position holding on to a bar in
front of body, bring leg all the way up to full flexion then quickly into full
extension. Perform movement as fast as possible. Repeat on other leg.
Acceleration Sprints 50 yards – From a standing position accelerate focusing
on stride frequency and forward body lean.
Flying 20’s – Mark off 20 yards with cones. From a start line 20-30 yards before
cone 1 start accelerating, once reaching the 20 yards athlete should be at top
end speed focusing on stride length for the 20 yards at top end speed.
Gears 20 yard bursts – With a football filed marked off in 20 yard increments,
athlete starts jogging, once athlete reaches first cone, athlete accelerates for 20
yards, the decelerates for the next 20 yards, the repeats for length of field. Focus
on stride frequency and forward body lean.
Single Leg Runner - Standing on one leg, athlete assumes a opposite arm leg
action. Athlete sinks low on plant leg while driving opposite knee into upright
position with arm action. Can also be performed with hand weight.
Walking Lunge with Med Ball Twist – With medicine ball in hand, sink into
lunge position and rotate head and shoulder towards side of lead leg. Repeat to
other side.
Chest Protocol with Band - With JC Band attached to pole, grasp handles on
cable and stand upright performing the following presses. (20 Push Ups,
alternating feet 10 alternating presses, switch feet 10 alternating presses, 20
double arm presses, 10 push ups)
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Band Reverse Wood chopper – With JC band attached to low pole, standing
sideways, grasp one handle with two hands, on a diagonal angle twist torso while
move the band on a upright diagonal.
Tuck Jumps – With feet shoulder width apart, jump explosively into the air
bringing knees to chest, repeat attempting to limit ground contact time.
Back Squats – With bar on back, sink hips into a parallel squat position. Raise to
starting position keeping weight on heels to midfoot throughout the movement.
Step Ups – With weights in hand, step up using lead leg onto a 16” bench or
step. As leg is extended atop bench, explosively bring opposite knee up to flexed
position. Focus on lead leg doing the stepping not the non-stepping leg.
Walking lunges with weight – Lunge out with weights in hand until front leg is
at a 90 degree angle. Switch legs and repeat.
Romanian Deadlift – With knees and hips slightly flexed and weight in hand.
Keeping a flat back, lower torso as far as possible, return to start position by
contracting the hamstrings, gluteals and low back.
Single Leg Hamstring Curl on Ball Front Core Bridge – On forearms and toes only squeeze core keeping a straight
line between ankles and shoulder.
Side Core Bridge – Facing to the side on forearm and foot, raise hips off floor
and hold for given time.
Decline Sprints (7 deg. Decline or less)- Sprint downhill for given distance with
good technique.
Incline Press – Bench press at a 45 degree angle, slowly lower to chest and
return to full arm extension.
Standing Alternating DB Shoulder Press – Standing with DB in hands, raise
one arm into air pressing weight to full arm extension. Repeat with other arm.
Shoulder Lateral Raise – Slowly raise weight to full horizontal extension
squeezing the shoulders.
Pull Ups – Palms Facing pull body up until chin touches bar, slowly lower to full
extension and repeat.
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Bent Over Alternating One Arm Row – leaning over with one leg forward, with
weights in hand, alternate a rowing motion pulling the elbows back.
Abs- Jack knifes on Ball – Roll out on ball at stomach till ball is at feet with both
arms on the ground. Explosively bring knees to chest and return to start position.
Abs – Med Ball Toe Touches – With med ball in hand, leg straight in air, touch
med ball to toes contracting abdominals. Repeat.
Back Extension on Ball with Over Head Med Ball Press – On ball extend to
back extension position holding med ball under chin. At the full extension
position, press the med ball overhead, return to start position.
Double Leg Broad jumps – Hop out explosively with both legs, attempting to
rech out as far as possible. Try to limit ground contact time.
Explosive Med Ball overhead throw/Wood Chopper against wall – Standing
with med ball in hands, raise med ball overhead, explosively throw me ball at wall
contracting the abdominals and bending at the waist. Catch, and repeat.
Single Leg Cone Touches – With three cones placed in front of athlete,
standing one one leg a challenging distance away from cones, athlete sinks and
attempts to touch one of the cone with opposite arm. Returns to start position
sinks again stabilizing body while touching second cone. Then repeats again for
third cone. Challenge the body by placing foot at a challenging distance to be
able to just touch in the cone.
Stability push ups – From a pushup position, press up rotating onto one arm
fully rotating body in that direction. Hold for 2 sec., sink into push up position and
repeat to opposite side.
Crossover single leg squat – With one leg folded and cross with ankle resting
above opposite knee, sink into a one legged squat position. Repeat.
Single Leg Plyometric Hops – Explosively hop out as far as you can on one
leg. As athlete makes contact with ground athlete repeats with same leg.
Full Gasser – Sprint 52 yards and return to start position then repeat again.
Time should be under 36 sec. with 1:15 min. rest.
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MIKE GOUGH BSc, CSCS
A world class strength and conditioning specialist who has trained
athletes that have competed in the Olympics, World Championships,
NHL, MLB, NBA and NFL. Mike has held previous positions as Strength
and Conditioning Coach with the Toronto Raptors NBA and the
Cleveland Indians MLB. Mike is currently the owner of Athletic Edge
Sports Conditioning Center in Sarasota, Florida. He is a Certified
Strength and Conditioning Specialist by the National Strength and
Conditioning Association.
Mike currently consults with elite amateur and professional athletes
looking to elevate their sport performance
conditioning. Mike’s NFL Combine Training
Program, Pro Hockey Conditioning program
and Pro Baseball Conditioning Program are
sought after by elite amateur and professional athletes. His
innovative training methods and unyielding dedication to his athletes
maximizes their performance to the highest level of excellence. The
effectiveness of Mike's work is best measured by his client’s success.
After training with him many of his athletes have gone on to
compete at the highest levels of amateur and professional sport. His
style of coaching physically and mentally motivates those around him.
A frequent contributing writer for Men’s Health Magazine, Mike has authored three training
manuals: The Pro Football Combine Preparation Manual, which targets the preparation of
athletes looking to prepare themselves for professional football combines. The Pro Hockey
Training and Conditioning Manual provides complete off-ice and on-ice performance training
methods for elevated hockey performance. His latest work: Lower Your 40 Time in 40 Days,
offers a cutting edge training program and detailed technique instruction on the most publicized
test in sport today; The 40 Yard Dash.
Currently, Mike has three websites offering information of his training programs, manuals,
training and conditioning articles. Feel free to visit mike at: www.AthleticEdgeSports.com ,
www.ProCombineTraining.com and www.OptPerformance.com .
Email Address: [email protected]
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