Workout of the Day App

NewYork, New York--Workout of the Day App will feature Training Workouts scripted by Chuck Mound, the Birthplace of Speed Training, powered with Speed with the App Broadcasting Company. Simply enter Workoutofthedayapp.com from your Mobile Web Browser and you will be directed to the App with Speed that will give you a new Training routine to follow for the day. Sometimes this will come as just a drill or exercise or you will get a complete script to follow. "I have no problem giving new drills and exercises to perform with your daily training routine, however my biggest concern is that you are using proper technique and form" says Mound who has over 25 years experience in the field of Speed Training that he helped create. The official launch will be for the start of 2014 and its expected to be a Fan Favorite. Tapp the App.

It's not how you start, It's if you continue.

New York - It's not how you start your new years training program , it's if you continue... The best approach should be to start out slow like you are training for a marathon. Not in terms of miles, but progress at a slow pace. Most often, you are starting the new year super motivated and you may over train within your first few workouts. Start with 3 strength exercises, then next week move to 4, etc.. Master each exercise with good technique and give yourself at least 2 weeks of preparing your body for a training program before you kick it into a higher gear.

Kick Outs

New York - Your Lower abdominals are a tough area to train bur are very beneficial to speed development in that they assist your hip flexors on the initial knee drive when you sprint.
Begin laying on you back, place your hands under your lower back for support. Controlled reps are the key to success here. Bring both feet up off the ground at six inches. Bring your knees to your chest while keeping your legs at 90 degrees, Pause for 2 count, bring back to 6 inches for 2 count and repeat for 10-15 reps for 3 sets.

Lateral Cone Jumps

New York-Another basic Drill to develop Explosive Power is Lateral Cone Jumps. I like using cones over the mini hurdles because they are a little more forgiving. You miss on a Hurdle, you can count on a sprained ankle.
Begin on the side of a cone, jump over the cone with your toes going over the tip of the cone. Try to get as many consecutive jumps as possible in 30 seconds. Rest for 30 and repeat for 3-5 sets. Once you get a tempo going you should be able to complete 15 jumps or more.

Split Jumps

Split Jumps

Another great lower body plyometric drill is the Split Jump. This will help condition your groin muscles for change of direction and to help prevent groin pulls. Begin with your feet together, simply jump and bring your feet out on every jump. Once you get a tempo you should be able to get 10 consecutive jumps.

Jump Higher

One of the best drills you can do to improve your jumping
ability is basic Tuck Jumps. You need to be able to direct and deliver all of your power and force. Controlled Power. Just like when you perform the bench press, you do not want any wasted motion with hips coming off the bench or bouncing the weight off your chest. You want to be able to touch and go and prove that you own the weight. You want the same effect with tuck jumps. Pretend that you have a circle around your feet. You want your feet to land within that circle. Bring your knees in to your chest. We will start with level 1, see how many consecutive tuck jumps you can perform. Your knees must be towards your chest and your feet cannot be on the ground longer than 1 second.


Train with 4Chuck2

2 to 1 jumps

MS Drill: 2 to 1 jumps
Sets: 5 sets of 5

1. Perform 2 tuck jumps forward
Followed by 1 tuck jump backward

This will help activate and develop opposite muscle groups. Great drill for speed and Power.