It will be easiest to complete this plan if you have a friend or training partner to

keep you on pace by shouting out times as you run. Another way to do this is by
having the partner blow a whistle at intervals of the goal time.

WEEK 1:

For each workout strive to run 5-15 sprints at the 18 second pace. Decide for
yourself when you can handle more. Rest 60-90 seconds between sprints (more if
you have to). Be sure to warm-up and cool-down for 3-5 minutes before and after
each session. Do this same workout a total of three times in week one.

5 intervals of: 100 yard run in 18 seconds, followed by 60-90 seconds rest.

Walk 2-4 minutes.

5 intervals of: 100 yard run in 18 seconds, followed by 60-90 seconds rest.

Walk 2-4 minutes.

5 intervals of: 100 yard run in 18 seconds, followed by 60-90 seconds rest.

(Remember: For the purpose of example the workout is written out based on the 12
second pre-test. Modify the times according to your pretest.)

WEEK 2:

During week two strive for more consistency in your application of both work and
rest. Repeat the workout below on three non-consecutive days and remember to
warm-up and cool-down.

5 intervals of: 100 yard run in 17 seconds, followed by 60 seconds rest.

Walk 2-4 minutes.

5 intervals of: 100 yard run in 16 seconds, followed by 60 seconds rest.

Walk 2-4 minutes.

5 intervals of: 100 yard run in 15 seconds, followed by 60 seconds rest.

WEEK 3:

Repeat the workout below on three non-consecutive days and remember to warmup and cool-down.

5 intervals of: 100 yard run in 15 seconds, followed by 55 seconds rest.

Walk 2-4 minutes.

5 intervals of: 100 yard run in 14 seconds, followed by 55 seconds rest.

Walk 2-4 minutes.

5 intervals of: 100 yard run in 13 seconds, followed by 50 seconds rest.

WEEK 4:

Repeat the workout below on three non-consecutive days and remember to warmup and cool-down.

5 intervals of: 100 yard run in 13 seconds, followed by 50 seconds rest.

Walk 2-4 minutes.

5 intervals of: 100 yard run in 12 seconds, followed by 45 seconds rest.

Walk 2-4 minutes.

5 intervals of: 100 yard run in 12 seconds, followed by 40 seconds rest.

Seasoned lifters snicker at athletes who don't squat close to parallel. And rightfully
so. If you're doing a traditional Squat and not going through a full range of motion,
you're only cheating yourself.
So when an uninitiated person sees a Romanian Rhythm Squat for the first time,
they probably think it's a pile of garbage.
This couldn't be further from the truth.
RELATED: Improve Your Squat Depth With 5 Warm-Up Exercises
Romanian Rhythm Squats require only a quarter squat. But the reps are performed
explosively and in rapid succession for a total of 50 reps. Yes, you read that right
50 reps.
Scot Prohaska claims this is one of the best exercises to perform toward the end of a
training session, when you are peaking, in order to maximize your explosive power.
After three or four sets, his best pro athletes succumb to the sheer brutality of the
exercise.
"It's fun because it's such a nice challenge," he says. "You feel like you are moving
the bar explosively but your quads . . . most guys drop to their knees after the third
set."
A nationally recognized sports performance consultant, Prohaska uses Romanian
Rhythm Squats to improve his athletes' vertical jump and max-velocity sprints. The
high volume of explosive reps target fast-twitch muscle fibers, which are
responsible for these max-effort skills.
"There are three methods to develop fast-twitch muscle fiberslifting heavy loads,
lifting explosively and lifting to fatigue," says Prohaska. "You are getting two of
those methods with this exercise. You're moving the bar explosively for 50 reps,
which ensures that you hit the fast-twitch fibers."
Also, rapid explosive reps improve the elastic components of your muscles and
tendons, which help you absorb force and immediately explode again, like when
your foot comes into contact with the ground and then explodes into the next stride
during a sprint.
In the video above, Prohaska's athlete, Shea McClellin, a linebacker for the New
England Patriots, performs Romanian Rhythm Squats. As you can see, McClellin
alternates every ten reps between Squats with his feet flat on the floor and Squats
on his toes. This is meant to develop the muscles on the backside of the body and
activate the same mechanics used when jumping.
RELATED: How Shea McClellin Got Ripped

So if you're looking for an exercise to prepare your body for your sports season, look
no further.
Here's how to perform Romanian Rhythm Squats:
Guidelines

High school athletes with lifting experience should choose a weight between
155 to 185 pounds. For reference, Prohaska's NFL athletes use between 225
and 250 pounds, and his NHL athletes use between 205 to 225 pounds.

Adjust your weight based on bar speed. If the bar starts slowing down and
you can't get through the set, it's too heavy. If you're not fatigued at the end,
it's too light.

Perform each rep as explosively as possible.

Do 3-4 sets with 2 minutes of rest between sets. After two weeks, add bands
instead of weight for an additional challenge.

Romanian Rhythm Squat How To:

Step 1: Set up as if for a traditional Back Squat. More on that here.
Step 2: Keeping your core tight and back flat, sit your hips back and bend your
knees to lower into a quarter squat.
Step 3: Immediately explode up out of the quarter squat for 10 reps.
Step 4: Explode up out of the quarter squat and onto your toes for the next 10
reps.
Step 5: Continue alternating every 10 reps until you reach 50 total reps.

Speed 5
This drills is all about change of direction, body weight shift and explosion. Really
drive your arms and legs when starting and stopping each time. Soccer speed
training can be a long road but a beneficial one once you put in the time with such
drills.
Set Up:
-6 cones, each cone 10 meters apart and one at the start
Drill:

-Jog the first 40M, Sprint the last 10M - turn around
-Jog the first 30M, Sprint the last 20M - turn around
-Jog the first 20M, Sprint the last 30M - turn around
-Jog the first 10M, Sprint the last 40M - turn around
-Sprint the entire 50M. That's 1 REP.
6 REPS is one SET
60 second REST between REPS
2:30 REST between SETS
Complete 3-4 SETS