# @travisjerome14 on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DGwJoCYqHnH
- **Gondola URL:** https://gondola.cc/posts/27079858-travisjerome14-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/4acf9550d8.jpg
- **Posted:** 2025-03-03T21:31:11.000+00:00
- **Account Owner:** Travis Jerome (@travisjerome14) — https://gondola.cc/travisjerome14

## Caption

Velocity training ⚡

Focusing on speed and stride length at 30 yards for the sprints and the posterior chain (hamstrings and glutes) in the weight room.

Here’s what it looks like:

Sprints
• 4-6 30 yd sprints (stop when times start to drop)

Plyos
• 2x20yds SL bounds

Main
• 3x3 TBDL

Isometrics
• 3x20sec hip thrust hold
• 3x20sec ea SL hamstring hold

#maxvelocity #weightlifting #speedtraining #athletictraining #plyometrics #jump #sprint #plyos #lift #training #workoutplan

## Stats

- **Views:** 105
- **Likes:** 34
- **Shares:** 0
- **Comments:** 2

## Tags

sprint, workoutplan, speedtraining, jump, training, maxvelocity, weightlifting, plyometrics, lift, plyos, athletictraining

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