Farmer Gym's Acceleration

Quickness. One of the most sought-after commodities in all of sport. Being a tenth of a second faster can result in victory over defeat; it can mean more playing time instead of riding the pine; and it can translate into a scholarship as opposed to full tuition. Although quickness is a measure of incremental margins, it has a massive impact of the sport we play. With specifically programmed weight lifting, conditioning, and speed and agility training, Accelerate is a...
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Quickness. One of the most sought-after commodities in all of sport. Being a tenth of a second faster can result in victory over defeat; it can mean more playing time instead of riding the pine; and it can translate into a scholarship as opposed to full tuition. Although quickness is a measure of incremental margins, it has a massive impact of the sport we play.

With specifically programmed weight lifting, conditioning, and speed and agility training, Accelerate is a 6-week program designed to improve one's quickness. Accelerate anticipates that you will work out 3 days a week, with 3 days of built-in rest days, and an optional day of rowing and steady-state work each week. You will proceed through program day by day, just as you would a daily calendar.

The training structure is simple. Each workout begins with a "strength" portion, consisting of the Deadlift, Squat, and Bench Press. Next comes a "power" portion, consisting of the Power Clean, Push Press, and once again, the Squat. Then comes a "conditioning" potion, consisting of multiple exercises meant to be performed at a high intensity. Finally, each workout finishes with a "speed and agility" portion, consisting of foot-speed drills and directional-based sprints. The cumulative effect of each workout in Accelerate is designed to impact your ability to improve your quickness--your immediate burst toward a line, ball, or goal. Note: there is a difference between quickness and speed; quickness being the ability to maximize acceleration at the onset of movement, and speed being the ability to maximize velocity over a longer distance.