Velocity Training - Intermediate

WORKOUT
Level
Total Reps
Rest
Load
Phase
A
Sets
Front Squat
1
1/Date: ___ ___ ___

Intermediate
20
30 seconds
Heavy (4-5 RM)
1/Program
Weight
10
11
12
11
12
Reps
Total
B
Sets
Chin-Up or Lat Pulldown underhand grip

1
Weight
10
Reps
Total
C
Sets
Dumbbell Bench Press

1
Weight
10
11
12
10
11
12
Reps
Total
D
Sets
Reps
Total
NOTES
Ab-Wheel Rollout
1
WORKOUT
Level
Total Reps
Rest
Load
Phase
A
Sets
Reverse Lunge or Step-Up

1
2/Date: ___ ___ ___

Intermediate
40
45 seconds
Medium (8-9 RM)
1/Program
Weight
10
11
12
11
12
11
12
Reps
Total
B
Sets
Bent-Over Row barbell or dumbbells

1
Weight
10
Reps
Total
C
Sets
Push Press barbell or dumbbells

1
Weight
10
10
11
12
10
11
12
Reps
Total
D
Sets
Barbell Curl
1
Weight
Reps
Total
E
Sets
Reps
Total
NOTES
Reverse Crunch on floor or slant board

1
WORKOUT
Level
Total Reps
Rest
Load
Phase
A
Sets
Deadlift
1
3/Date: ___ ___ ___

Intermediate
40
45 seconds
Medium (8-9 RM)
1/Program
Weight
10
11
12
11
12
Reps
Total
B
Sets
Decline Dumbbell Bench Press neutral grip

1
Weight
10
Reps
Total
C
Sets
Pull-Up or Lat Pulldown neutral grip

1
Weight
7
10
11
12
10
11
12
Reps
Total
D
Sets
Reps
Total
NOTES
Hand Walkout from knees or toes

1
WORKOUT
Level
Total Reps
Rest
Circuits
Phase
V-Burn Challenge
A1
Jump Squat
A2
A3
Single-Leg Deadlift arms out to sides
A4
Push-Up clap
A5
Rope Jumping or Jumping Jack
A6
Reverse Lunge twist
A7
Pike Push-Up
A8
Squat Thrust
NOTES
4/Date: ___ ___ ___

Intermediate
10
0 seconds
6
1/Program
ET
WORKOUT
Level
Total Reps
Rest
Load
Phase
A
Sets
Front Squat
1
5/Date: ___ ___ ___

Intermediate
20
25 seconds
Heavy (4-5 RM)
1/Program
Weight
10
11
12
11
12
Reps
Total
B
Sets

1
Weight
10
Reps
Total
C
Sets

1
Weight
10
11
12
10
11
12
Reps
Total
D
Sets
Reps
Total
NOTES
Ab-Wheel Rollout
1
WORKOUT
Level
Total Reps
Rest
Load
Phase
A
Sets

1
6/Date: ___ ___ ___

Intermediate
40
40 seconds
Medium (8-9 RM)
1/Program
Weight
10
11
12
11
12
11
12
Reps
Total
B
Sets

1
Weight
10
Reps
Total
C
Sets

1
Weight
10
10
11
12
10
11
12
Reps
Total
D
Sets
Barbell Curl
1
Weight
Reps
Total
E
Sets
Reps
Total
NOTES

1
WORKOUT
Level
Total Reps
Rest
Load
Phase
A
Sets
Deadlift
1
7/Date: ___ ___ ___

Intermediate
40
40 seconds
Medium (8-9 RM)
1/Program
Weight
10
11
12
11
12
Reps
Total
B
Sets

1
Weight
10
Reps
Total
C
Sets

1
Weight
7
10
11
12
10
11
12
Reps
Total
D
Sets
Reps
Total
NOTES

1
WORKOUT
Level
Total Reps
Rest
Circuits
Phase
V-Burn Challenge
A1
Jump Squat
A2
A3
A4
Push-Up clap
A5
A6
Reverse Lunge twist
A7
Pike Push-Up
A8
Squat Thrust
NOTES
8/Date: ___ ___ ___

Intermediate
10
0 seconds
6
1/Program
ET
WORKOUT
Level
Total Reps
Rest
Load
Phase
A
Sets
Front Squat
1
9/Date: ___ ___ ___

Intermediate
20
20 seconds
Heavy (4-5 RM)
1/Program
Weight
10
11
12
11
12
Reps
Total
B
Sets

1
Weight
10
Reps
Total
C
Sets

1
Weight
10
11
12
10
11
12
Reps
Total
D
Sets
Reps
Total
NOTES
Ab-Wheel Rollout
1
WORKOUT
Level
Total Reps
Rest
Load
Phase
A
Sets

1
10/Date: ___ ___ ___

Intermediate
40
35 seconds
Medium (8-9 RM)
1/Program
Weight
10
11
12
11
12
11
12
Reps
Total
B
Sets

1
Weight
10
Reps
Total
C
Sets

1
Weight
10
10
11
12
10
11
12
Reps
Total
D
Sets
Barbell Curl
1
Weight
Reps
Total
E
Sets
Reps
Total
NOTES

1
WORKOUT
Level
Total Reps
Rest
Load
Phase
A
Sets
Deadlift
1
11/Date: ___ ___ ___

Intermediate
40
35 seconds
Medium (8-9 RM)
1/Program
Weight
10
11
12
11
12
Reps
Total
B
Sets

1
Weight
10
Reps
Total
C
Sets

1
Weight
7
10
11
12
10
11
12
Reps
Total
D
Sets
Reps
Total
NOTES

1
WORKOUT
Level
Total Reps
Rest
Circuits
Phase
V-Burn Challenge
A1
Jump Squat
A2
A3
A4
Push-Up clap
A5
A6
Reverse Lunge twist
A7
Pike Push-Up
A8
Squat Thrust
NOTES
12/Date: ___ ___ ___

Intermediate
10
0 seconds
6
1/Program
ET
WORKOUT
Level
Total Reps
Rest
Load
Phase
A
Sets
Front Squat
1
13/Date: ___ ___ ___

Intermediate
20
15 seconds
Heavy (4-5 RM)
1/Program
Weight
10
11
12
11
12
Reps
Total
B
Sets

1
Weight
10
Reps
Total
C
Sets

1
Weight
10
11
12
10
11
12
Reps
Total
D
Sets
Reps
Total
NOTES
Ab-Wheel Rollout
1
WORKOUT
Level
Total Reps
Rest
Load
Phase
A
Sets

1
14/Date: ___ ___ ___

Intermediate
40
30 seconds
Medium (8-9 RM)
1/Program
Weight
10
11
12
11
12
11
12
Reps
Total
B
Sets

1
Weight
10
Reps
Total
C
Sets

1
Weight
10
10
11
12
10
11
12
Reps
Total
D
Sets
Barbell Curl
1
Weight
Reps
Total
E
Sets
Reps
Total
NOTES

1
WORKOUT
Level
Total Reps
Rest
Load
Phase
A
Sets
Deadlift
1
15/Date: ___ ___ ___

Intermediate
40
30 seconds
Medium (8-9 RM)
1/Program
Weight
10
11
12
11
12
Reps
Total
B
Sets

1
Weight
10
Reps
Total
C
Sets

1
Weight
7
10
11
12
10
11
12
Reps
Total
D
Sets
Reps
Total
NOTES

1
WORKOUT
Level
Total Reps
Rest
Circuits
Phase
V-Burn Challenge
A1
Jump Squat
A2
A3
A4
Push-Up clap
A5
A6
Reverse Lunge twist
A7
Pike Push-Up
A8
Squat Thrust
NOTES
16/Date: ___ ___ ___

Intermediate
10
0 seconds
6
1/Program
ET
WORKOUT
Level
Total Reps
Rest
Load
Phase
A
Sets
Romanian Deadlift
1
17/Date: ___ ___ ___

Intermediate
40
45 seconds
Medium (8-9 RM)
2/Transition
Weight
10
11
12
11
12
Reps
Total
B
Sets
Dip or Decline Dumbbell Bench Press neutral grip

1
Weight
9
10
Reps
Total
C
Sets
Pull-Up or Lat Pulldown underhand grip

1
Weight
10
11
12
10
11
12
Reps
Total
D
Sets
Reps
Total
NOTES
Hanging Knee Raise

1
WORKOUT
Level
Total Reps
Rest
Load
Phase
A
Sets
Dumbbell Upright Row external rotation

1
18/Date: ___ ___ ___

Intermediate
50
45 seconds
Light (14-16 RM)
2/Transition
Weight
10
11
12
11
12
11
12
11
12
Reps
Total
B
Sets
Push-Up
1
Weight
10
Reps
Total
C
Sets
Reverse Lunge
1
Weight
3
10
Reps
Total
D
Sets
Reps
Total
NOTES
Wood Chop
1
Weight
10
WORKOUT
Level
Total Reps
Rest
Load
Phase
A
Sets
Deadlift sumo stance

1
19/Date: ___ ___ ___

Intermediate
40
45 seconds
Medium (8-9 RM)
2/Transition
Weight
10
11
12
11
12
Reps
Total
B
Sets

1
Weight
10
Reps
Total
C
Sets

1
Weight
7
10
11
12
10
11
12
Reps
Total
D
Sets
Reps
Total
NOTES

1
WORKOUT
Level
Total Reps
Rest
Circuits
Phase
V-Burn Challenge
A1
Jump Squat
A2
A3
A4
Push-Up clap
A5
A6
Reverse Lunge twist
A7
Pike Push-Up
A8
Squat Thrust
NOTES
20/Date: ___ ___ ___

Intermediate
10
0 seconds
6
2/Transition
ET
WORKOUT
Level
Total Reps
Rest
Load
Phase
A
Sets
Romanian Deadlift
1
21/Date: ___ ___ ___

Intermediate
45
45 seconds
Medium (8-9 RM)
2/Transition
Weight
10
11
12
11
12
Reps
Total
B
Sets
Dip or Decline Dumbbell Bench Press neutral grip

1
Weight
9
10
Reps
Total
C
Sets
Pull-Up or Lat Pulldown underhand grip

1
Weight
10
11
12
10
11
12
Reps
Total
D
Sets
Reps
Total
NOTES
Hanging Knee Raise

1
WORKOUT
Level
Total Reps
Rest
Load
Phase
A
Sets
Dumbbell Upright Row external rotation

1
22/Date: ___ ___ ___

Intermediate
55
45 seconds
Light (14-16 RM)
2/Transition
Weight
10
11
12
11
12
11
12
11
12
Reps
Total
B
Sets
Push-Up
1
Weight
10
Reps
Total
C
Sets
Reverse Lunge
1
Weight
3
10
Reps
Total
D
Sets
Reps
Total
NOTES
Wood Chop
1
Weight
10
WORKOUT
Level
Total Reps
Rest
Load
Phase
A
Sets
Deadlift sumo stance

1
23/Date: ___ ___ ___

Intermediate
45
45 seconds
Medium (8-9 RM)
2/Transition
Weight
10
11
12
11
12
Reps
Total
B
Sets

1
Weight
10
Reps
Total
C
Sets

1
Weight
7
10
11
12
10
11
12
Reps
Total
D
Sets
Reps
Total
NOTES

1
WORKOUT
Level
Total Reps
Rest
Circuits
Phase
V-Burn Challenge
A1
Jump Squat
A2
A3
A4
Push-Up clap
A5
A6
Reverse Lunge twist
A7
Pike Push-Up
A8
Squat Thrust
NOTES
24/Date: ___ ___ ___

Intermediate
10
0 seconds
6
2/Transition
ET

Velocity Training - Intermediate

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Velocity Training - Intermediate

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WORKOUT

1/Date: ___ ___ ___

Chin-Up or Lat Pulldown underhand grip

Dumbbell Bench Press

Reverse Lunge or Step-Up

2/Date: ___ ___ ___

Bent-Over Row barbell or dumbbells

Push Press barbell or dumbbells

Reverse Crunch on floor or slant board

3/Date: ___ ___ ___

Decline Dumbbell Bench Press neutral grip

Pull-Up or Lat Pulldown neutral grip

Hand Walkout from knees or toes

Hand Walkout from knees or toes

Single-Leg Deadlift arms out to sides

Rope Jumping or Jumping Jack

Reverse Lunge twist

4/Date: ___ ___ ___

5/Date: ___ ___ ___

Chin-Up or Lat Pulldown underhand grip

Dumbbell Bench Press

Reverse Lunge or Step-Up

6/Date: ___ ___ ___

Bent-Over Row barbell or dumbbells

Push Press barbell or dumbbells

Reverse Crunch on floor or slant board

7/Date: ___ ___ ___

Decline Dumbbell Bench Press neutral grip

Pull-Up or Lat Pulldown neutral grip

Hand Walkout from knees or toes

Hand Walkout from knees or toes

Single-Leg Deadlift arms out to sides

Rope Jumping or Jumping Jack

Reverse Lunge twist

8/Date: ___ ___ ___

9/Date: ___ ___ ___

Chin-Up or Lat Pulldown underhand grip

Dumbbell Bench Press

Reverse Lunge or Step-Up

10/Date: ___ ___ ___

Bent-Over Row barbell or dumbbells

Push Press barbell or dumbbells

Reverse Crunch on floor or slant board

11/Date: ___ ___ ___

Decline Dumbbell Bench Press neutral grip

Pull-Up or Lat Pulldown neutral grip

Hand Walkout from knees or toes

Hand Walkout from knees or toes

Single-Leg Deadlift arms out to sides

Rope Jumping or Jumping Jack

Reverse Lunge twist

12/Date: ___ ___ ___

13/Date: ___ ___ ___

Chin-Up or Lat Pulldown underhand grip

Dumbbell Bench Press

Reverse Lunge or Step-Up

14/Date: ___ ___ ___

Bent-Over Row barbell or dumbbells

Push Press barbell or dumbbells

Reverse Crunch on floor or slant board

15/Date: ___ ___ ___

Decline Dumbbell Bench Press neutral grip

Pull-Up or Lat Pulldown neutral grip

Hand Walkout from knees or toes

1/Date: _ _ ___

2/Date: _ _ ___

3/Date: _ _ ___

4/Date: _ _ ___

5/Date: _ _ ___

6/Date: _ _ ___

7/Date: _ _ ___

8/Date: _ _ ___

9/Date: _ _ ___

10/Date: _ _ ___

11/Date: _ _ ___

12/Date: _ _ ___

13/Date: _ _ ___

14/Date: _ _ ___

15/Date: _ _ ___

16/Date: _ _ ___

17/Date: _ _ ___

18/Date: _ _ ___

19/Date: _ _ ___

20/Date: _ _ ___

21/Date: _ _ ___

22/Date: _ _ ___

23/Date: _ _ ___

24/Date: _ _ ___