Chasing Greatness

Speed Recovery Workout

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Speed Recovery Workout

By: Patrick Beith


What do you do the day after a power or speed training day? Since you want to give your body's CNS a rest because of the heavy stress from the day before we perform a Recovery (or Conditioning) day. This is to get the heart rate up and flush out the metabolic wastes while getting a non-CNS taxing workout.

Here is an example of a Recovery Day:

I. Active Warm-up

  • High Knee Walk
  • Lunge w/ inner thigh
  • 1-Leg SLDL – backwards
  • Lateral Lunge w/ squat
  • Spiderman
  • Lunge w/ twist
  • Inchworm

II. Agility Ladder

  • Ali Shuffle
  • Icky Shuffle
  • Icky Shuffle – high knee
  • Brake Run
  • In/Out
  • In/Out backward
  • Lateral
  • Carioca
    (4 times or 2 starting with each leg)


III. General Strength Circuit (or Tempo Run)
Perform on soccer field. Jogging 65% on the sidelines each corner. Do one exercise in each corner.

  • Prisoner Squats x 20
  • Military Push-ups x 12
  • Squat Jumps x 12
  • Rotational Push-ups x 8 each
  • Burpees x12
  • Lunges x 12 each
  • Staggered Push-ups x 12 each
  • Mountain Climbers x 15 each
    Rest 4 minutes then repeat circuit

IV. Pillar Conditioning

  • Russian twist
  • Side L-raise
  • Diagonal Wood Chops – Medicine ball
  • Rotation – Medicine ballHip/Glute-(3×15)
  • Straight Leg
  • Fire Hydrants
  • Lead Leg Pick-up
  • Side Leg Raise
  • Hip 'L'
  • Up & back

V. Foam Roller (or Active-Isolated Stretching)

  • Calf
  • Hamstring
  • Piriformis
  • IT Band
  • Quads
  • Low Back
  • Adductor
    (1-2 minutes each)

Exercises can be added or subtracted depending on what the goal of the workout is, but our Conditioning/Recovery days will be in this outlined form. General Strength circuit exercises, volume and even the way we perform the jogs and the rest will be also be dependant upon the phase or season we are in. Tempo runs are also used as conditioning/recovery and can either replace or be in addition to GS circuits. Our core workouts still change daily depending on what types of exercises we used the day before.

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