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