4 Week Program - SPEED, STRENGTH, POWER & CHANGE OF DIRECTION - Training Manual

Sep 22, 2026

4 WEEK PROGRAM SPEED, STRENGTH, POWER & CHANGE OF DIRECTION is a quarantine-focused training manual designed to improve the brain, body, and behavior through structured weekly sessions. The plan runs for four weeks, with five workouts per week: strength/core days paired with speed, change of direction, plyometrics, or footwork drills. Workouts include detailed exercise prescriptions, warm-ups, rep and set targets, circuit instructions, and time-based performance goals such as recording times and competing for time.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages14

Reading Time35 min

AccessFree to download

Week 1

Upper Body Strength and Core Day (Workout #1)

Foot Work & Plyometrics Day (Workout #2)

Lower Body Strength and Core Day (Workout #3)

Plyometrics and Power Day (Workout #4)

Total Body Strength Workout (Workout #5)

Week 2

Upper Body & Core Workout (Workout #6)

Speed Day Workout (Workout #7)

Lower Body & Core Workout (Workout #8)

Change of Direction & Power Workout (Workout #9)

Quarantined Workout (Workout #10)

“In order to accomplish what others don’t…You must be willing to do what others won’t” 4 WEEK PROGRAM SPEED, STRENGTH, POWER & CHANGE OF DIRECTION TRAINING MANUAL BY: MICAH KURTZ, MS, CSCS*D, RSCC*D USAW, NASE-CSS, FMS This time of quarantine provides a huge window of opportunity for each of us to better ourselves in 3 areas: 1. Our Brain 2. Our Body & 3. Our Behavior The individuals who take advantage of this time have a great opportunity to better themselves! Attached you will find a 4 week workout. Each week has 5 workouts. 3 days of the week are strength/core workouts and 2 days of the week incorporate either speed, change of direction, plyometrics or footwork drills. Feel free to modify this workout according to your needs! \#FASST [www.TheAthleteMaker.com](www.TheAthleteMaker.com) INSTAGRAM & TWITTER: @KURTZM3 Email: [Kurtzmicah@gmail.com](Kurtzmicah@gmail.com) “Where Athletes Are Made” “In order to accomplish what others don’t…You must be willing to do what others won’t” WEEK 1 UPPER BODY STRENGTH AND CORE DAY WORKOUT \#1 “The Beach Body” 50 Pushups 50 Rack Rows / Inverted Rows or Band Pulls 100 Sit ups Front Bridge 45 seconds Do not move on to the next exercise until you have completed the all reps. Do as many reps as you can, then rest and do any many reps as you can again until you reach required amount of reps. Maintain good form throughout COMPETE FOR TIME!!!! RECORD YOUR TIME!!!! FOOT WORK & PLYOMETRICS DAY WORKOUT \#2 Dynamic Warm up (see attached sheet) ● Agility Ladder (Draw one in your driveway with tape or chalk!) o Running through foot in every hole 2x o Running through foot in every other hole 2x o Hops both feet every hole 2x o Hops right foot every hole 2x o Hops left foot every hole 2x o Ickey Shuffle 2x o Ski Hops 2x o Right Foot Ski hops 1x o Left Foot Ski hops 1x o Hop Scotch 2x ● Line Hops o Front to Back 30 seconds o Side to side 30 seconds o Rt. Foot front to back 30 seconds o Lt. Foot front to back 30 seconds o Rt. Foot side to side 30 seconds o Lt. Foot side to side 30 seconds o Ali Shuffle 30 seconds o Criss Cross 30 seconds LOWER BODY STRENGTH AND CORE DAY [www.TheAthleteMaker.com](www.TheAthleteMaker.com) INSTAGRAM & TWITTER: @KURTZM3 Email: [Kurtzmicah@gmail.com](Kurtzmicah@gmail.com) “Where Athletes Are Made” “In order to accomplish what others don’t…You must be willing to do what others won’t” WORKOUT \#3 “THE ATHLETE MAKER” Jump Squats 3 x 15 Alternating V ups 3 x 20 Standing Lunges 3 x 20 Knee Cups 2 x 25 Air Squats 2 x 20 Single Leg Hip Raises 2 x 10 each side Front Bridge 2 x 60 seconds PLYOMETRICS AND POWER DAY WORKOUT \#4 ● Dynamic Warm up (see attached sheet) ● Plyometrics o Hops every stair 2x up and down o Hops every other stair 2x o Hops every 3 stairs 2x o Right foot hops every stair 1x o Left foot hops every stair 1 x o Running up every stair 2x o Running up every other stair 2x o Running up every 3 stairs 2x ● Broad Jump o 4 sets x 10 yards ▪ Take your time with each jump and get your best, most explosive jump ▪ Land soft! TOTAL BODY STRENGTH WORKOUT WORKOUT \#5 “Athlete Maker 510 WORKOUT” Jump Squats x 20 Pushups x 20 Twisting Leg Hugs x 20 Air Squats x 20 Pull ups x 10 Straight Leg Knee Touches x 20 Power Lunges x 20 Pushups x 20 Do circuit 3 times through = 170 reps X 3 = 510 REPS [www.TheAthleteMaker.com](www.TheAthleteMaker.com) INSTAGRAM & TWITTER: @KURTZM3 Email: [Kurtzmicah@gmail.com](Kurtzmicah@gmail.com) “Where Athletes Are Made” “In order to accomplish what others don’t…You must be willing to do what others won’t” WEEK 2 UPPER BODY & CORE WORKOUT WORKOUT \#6 “Train Hard” Regular Pushups 3x10 Knee Cups 3x20 Chin ups 3x8 Clap Pushups 3x6 Twisting Leg Hugs 3x20 Jumping Chin ups 3x15 Bench Dips 3x12 SPEED DAY WORKOUT WORKOUT \#7 Dynamic Warm up (see attached sheet) ● 6

FAQs

How is the 4-week schedule structured each week?

Each week includes 5 workouts: 3 strength/core sessions and 2 sessions that incorporate speed, change of direction, plyometrics, or footwork drills.

What guidance is given on progressing between exercises and workouts?

The manual instructs not to move to the next exercise until all reps are completed, maintain good form throughout, and record time for time-based segments.

How does the program handle circuits and time-based work?

It includes circuit instructions such as repeating a workout for a set duration (e.g., a 6-minute circuit repeated after rest periods) and competing for time by tracking performance per round.

Sep 22, 2026

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