[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-347698-105":59,"doc-detail-347698-en":130},{"code":4,"msg":5,"data":6},0,"success",[7,13,18,23,28,33,38,43,48,51,55],{"id":8,"doc_module":4,"doc_module_name":9,"category_name":10,"show_sort_weight":11,"slug":12},1,"Document","Story & Novel",90,"story-novel",{"id":14,"doc_module":4,"doc_module_name":9,"category_name":15,"show_sort_weight":16,"slug":17},2,"Literature",80,"literature",{"id":19,"doc_module":4,"doc_module_name":9,"category_name":20,"show_sort_weight":21,"slug":22},4,"Exam",70,"exam",{"id":24,"doc_module":4,"doc_module_name":9,"category_name":25,"show_sort_weight":26,"slug":27},5,"Comic",60,"comic",{"id":29,"doc_module":4,"doc_module_name":9,"category_name":30,"show_sort_weight":31,"slug":32},6,"Technology",50,"technology",{"id":34,"doc_module":4,"doc_module_name":9,"category_name":35,"show_sort_weight":36,"slug":37},7,"Healthcare",40,"healthcare",{"id":39,"doc_module":4,"doc_module_name":9,"category_name":40,"show_sort_weight":41,"slug":42},8,"Research & Report",30,"research-report",{"id":44,"doc_module":4,"doc_module_name":9,"category_name":45,"show_sort_weight":46,"slug":47},9,"Religion & Spirituality",20,"religion-spirituality",{"id":46,"doc_module":4,"doc_module_name":9,"category_name":49,"show_sort_weight":46,"slug":50},"World Cup","world-cup",{"id":52,"doc_module":4,"doc_module_name":9,"category_name":53,"show_sort_weight":52,"slug":54},10,"Lifestyle","lifestyle",{"id":56,"doc_module":4,"doc_module_name":9,"category_name":57,"show_sort_weight":24,"slug":58},19,"General","general",{"code":4,"msg":60,"data":61},"ok",{"site_id":62,"language":63,"slug":64,"title":65,"keywords":66,"description":67,"schema_data":68,"social_meta":123,"head_meta":125,"extra_data":127,"updated_unix":129},105,"en","4-week-program-speed-strength-power-change-of-direction-training-manual","4 Week Program - SPEED, STRENGTH, POWER & CHANGE OF DIRECTION - Training Manual","","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.",{"@graph":69,"@context":122},[70,84,105],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/4-week-program-speed-strength-power-change-of-direction-training-manual/347698/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/4-week-program-speed-strength-power-change-of-direction-training-manual/347698.png","ImageObject",300,407,{"name":92,"@type":93},"Pentious","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-09-23","2026-09-22",true,{"@type":102,"interactionType":103,"userInteractionCount":81},"InteractionCounter",{"@type":104},"ViewAction",{"@type":106,"mainEntity":107},"FAQPage",[108,114,118],{"name":109,"@type":110,"acceptedAnswer":111},"How is the 4-week schedule structured each week?","Question",{"text":112,"@type":113},"Each week includes 5 workouts: 3 strength/core sessions and 2 sessions that incorporate speed, change of direction, plyometrics, or footwork drills.","Answer",{"name":115,"@type":110,"acceptedAnswer":116},"What guidance is given on progressing between exercises and workouts?",{"text":117,"@type":113},"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.",{"name":119,"@type":110,"acceptedAnswer":120},"How does the program handle circuits and time-based work?",{"text":121,"@type":113},"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.","https://schema.org",{"og:url":83,"og:type":124,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":126,"canonical":83},"index,follow",{"doc_id":128,"site_id":62},347698,1790111210,{"code":4,"msg":5,"data":131},{"doc_id":128,"user_id":132,"nickname":92,"user_avatar":133,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":134,"file_id":135,"file_url":136,"file_type":137,"file_size":138,"view_count":81,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":139,"language":140,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":141,"faqs":142,"seo_title":143,"seo_description":67,"update_tm":144,"read_time":145},1374404730887,"https://ap-avatar.wpscdn.com/davatar_6f874abed73319feea01a86fa6f0fab8","“In order to accomplish what others don’t…You must be willing to do what others won’t”  \n4 WEEK PROGRAM  \nSPEED, STRENGTH, POWER & CHANGE OF DIRECTION  \nTRAINING MANUAL  \nBY: MICAH KURTZ, MS, CSCS*D, RSCC*D USAW, NASE-CSS, FMS  \nThis 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  \nThe individuals who take advantage of this time have a great opportunity to better themselves!  \nAttached 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.  \nFeel free to modify this workout according to your needs!  \n\\#FASST  \n[www.TheAthleteMaker.com](www.TheAthleteMaker.com)  \nINSTAGRAM & TWITTER: @KURTZM3  \nEmail: [Kurtzmicah@gmail.com](Kurtzmicah@gmail.com)  \n“Where Athletes Are Made”  \n“In order to accomplish what others don’t…You must be willing to do what others won’t”  \nWEEK 1  \nUPPER BODY STRENGTH AND CORE DAY  \nWORKOUT \\#1 “The Beach Body”  \n50 Pushups  \n50 Rack Rows / Inverted Rows or Band Pulls  \n100 Sit ups  \nFront Bridge 45 seconds  \nDo not move on to the next exercise until you have completed the all reps.  \nDo as many reps as you can, then rest and do any many reps as you can again until you reach required amount of reps.  \nMaintain good form throughout  \nCOMPETE FOR TIME!!!! RECORD YOUR TIME!!!!  \nFOOT WORK & PLYOMETRICS DAY  \nWORKOUT \\#2  \nDynamic Warm up (see attached sheet)  \n● Agility Ladder (Draw one in your driveway with tape or chalk!)  \no Running through foot in every hole 2x  \no Running through foot in every other hole 2x  \no Hops both feet every hole 2x  \no Hops right foot every hole 2x  \no Hops left foot every hole 2x  \no Ickey Shuffle 2x  \no Ski Hops 2x  \no Right Foot Ski hops 1x  \no Left Foot Ski hops 1x  \no Hop Scotch 2x  \n● Line Hops  \no Front to Back 30 seconds  \no Side to side 30 seconds  \no Rt. Foot front to back 30 seconds  \no Lt. Foot front to back 30 seconds  \no Rt. Foot side to side 30 seconds  \no Lt. Foot side to side 30 seconds  \no Ali Shuffle 30 seconds  \no Criss Cross 30 seconds  \nLOWER BODY STRENGTH AND CORE DAY  \n[www.TheAthleteMaker.com](www.TheAthleteMaker.com)  \nINSTAGRAM & TWITTER: @KURTZM3  \nEmail: [Kurtzmicah@gmail.com](Kurtzmicah@gmail.com)  \n“Where Athletes Are Made”  \n“In order to accomplish what others don’t…You must be willing to do what others won’t”  \nWORKOUT \\#3 “THE ATHLETE MAKER”  \nJump Squats 3 x 15  \nAlternating V ups 3 x 20 Standing Lunges 3 x 20 Knee Cups 2 x 25  \nAir Squats 2 x 20  \nSingle Leg Hip Raises 2 x 10 each side Front Bridge 2 x 60 seconds  \nPLYOMETRICS AND POWER DAY  \nWORKOUT \\#4  \n● Dynamic Warm up (see attached sheet)  \n● Plyometrics  \no Hops every stair 2x up and down  \no Hops every other stair 2x  \no Hops every 3 stairs 2x  \no Right foot hops every stair 1x  \no Left foot hops every stair 1 x  \no Running up every stair 2x  \no Running up every other stair 2x  \no Running up every 3 stairs 2x  \n● Broad Jump  \no 4 sets x 10 yards  \n▪ Take your time with each jump and get your best, most explosive jump  \n▪ Land soft!  \nTOTAL BODY STRENGTH WORKOUT  \nWORKOUT \\#5 “Athlete Maker 510 WORKOUT”  \nJump Squats x 20  \nPushups x 20  \nTwisting Leg Hugs x 20  \nAir Squats x 20  \nPull ups x 10  \nStraight Leg Knee Touches x 20 Power Lunges x 20  \nPushups x 20  \n  Do circuit 3 times through = 170 reps X 3 = 510 REPS  \n[www.TheAthleteMaker.com](www.TheAthleteMaker.com)  \nINSTAGRAM & TWITTER: @KURTZM3  \nEmail: [Kurtzmicah@gmail.com](Kurtzmicah@gmail.com)  \n“Where Athletes Are Made”  \n“In order to accomplish what others don’t…You must be willing to do what others won’t”  \nWEEK 2  \nUPPER BODY & CORE WORKOUT  \nWORKOUT \\#6 “Train Hard”  \nRegular Pushups 3x10  \nKnee Cups 3x20  \nChin ups 3x8  \nClap Pushups 3x6  \nTwisting Leg Hugs 3x20 Jumping Chin ups 3x15 Bench Dips 3x12  \nSPEED DAY WORKOUT  \nWORKOUT \\#7  \nDynamic Warm up (see attached sheet)  \n● 6","cbCaisWbnbCOzF4o","https://ap.wps.com/l/cbCaisWbnbCOzF4o","pdf",1677050,14,"English","# Week 1\n## Upper Body Strength and Core Day (Workout #1)\n## Foot Work & Plyometrics Day (Workout #2)\n## Lower Body Strength and Core Day (Workout #3)\n## Plyometrics and Power Day (Workout #4)\n## Total Body Strength Workout (Workout #5)\n# Week 2\n## Upper Body & Core Workout (Workout #6)\n## Speed Day Workout (Workout #7)\n## Lower Body & Core Workout (Workout #8)\n## Change of Direction & Power Workout (Workout #9)\n## Quarantined Workout (Workout #10)","[{\"question\":\"How is the 4-week schedule structured each week?\",\"answer\":\"Each week includes 5 workouts: 3 strength/core sessions and 2 sessions that incorporate speed, change of direction, plyometrics, or footwork drills.\"},{\"question\":\"What guidance is given on progressing between exercises and workouts?\",\"answer\":\"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.\"},{\"question\":\"How does the program handle circuits and time-based work?\",\"answer\":\"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.\"}]","4 Week Program - SPEED, STRENGTH, POWER & CHANGE OF DIRECTION - Training Manual | PDF",1790068645,35]