Elite Speed Athletics

Gym Workouts

Strength, plyometrics, and gym-based programming from Coach Jah.

Monday, September 28, 2026

  1. 1.Box Squats 5x5
  2. 2.Lunges 5x5
  3. 3.Donkey Kicks 5x10
  4. 4.RDLs 5x8
  5. 5.Core 250 reps
  6. 6.Jump Rope 15 x 15s

Tuesday, September 22, 2026

  1. 1.Stading Banded Knee Tucks (5x10)
  2. 2.Pogo Hops (10x15s)
  3. 3.Arm Swings (10x15s)
  4. 4.Standing 1,2 Switch (4x30s)
  5. 5.Standing 1,2,3 Switch (5x30s)
  6. 6.Speed Rope (5x15s)
  7. 7.Core 200 Reps

Monday, September 21, 2026

  1. 1.Elevated Deadlifts 5x8
  2. 2.Goblet Squats 5x8
  3. 3.RDL's 5x8
  4. 4.Lunges 5x5
  5. 5.Drop Lunges 5x5
  6. 6.Box Hops 5x8
  7. 7.Core 5x25