EVT Free Workout — Explosive Velocity Training | Coach Cortez
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EVT
Explosive Velocity Training
The Free Workout

While most amateur programs focus on grinding heavy squats and leg presses for size and raw strength… This one is built different.

It’s pure Explosive Velocity Training — the exact method NFL and D1 coaches use to develop lightning first-step quickness, faster 40 times, higher verticals, and unstoppable acceleration.

We train Rate of Force Development (RFD) and bar/jump speed on every single rep. Strength is the foundation, but velocity is what wins games.

Details
  • Who: Football players (any position) who want to explode off the line, break tackles, and separate in space.
  • Time: 45–60 minutes
  • Equipment: Barbell, trap bar, plyo box (18–30″), dumbbells/kettlebells
  • Frequency: 1–2x per week (never on back-to-back days)
Quick Velocity Warm-Up (5–8 min)
Ankle Pogos: 2 × 20 seconds (quick bouncy contacts)
A-Skips or High Knees: 2 × 15 yards
Med Ball Slam or Rotational Throws: 2 × 8
Move fast and loose — prime the nervous system.
On-Field Velocity Sprints
6–8 × 15-yard sprints (full recovery — walk back)

Focus: First 3 steps as explosive as possible. This primes your nervous system before you touch a barbell and bridges raw speed directly to the field.

KEY RULE: Every rep = MAXIMUM EXPLOSIVE INTENT. Move the bar or your body as fast as humanly possible on the way up. Speed > weight.
The Workout — Explosive Velocity Leg Day
1
Hang Clean
5 sets × 3 repsRest: 2–3 min
Velocity Cue: Violent triple extension (ankles-knees-hips). Explode like you’re launching off the line. Use 60–75% of your 1RM.
2
Trap Bar Deadlift
4 sets × 5 repsRest: 2–3 min
Velocity Cue: Rip the bar off the floor with speed — focus on brutal hip drive. (Optional contrast: Do this then immediately go into your box jumps for extra potentiation.)
3
Box Jumps
5 sets × 5 repsRest: 90–120 sec
Velocity Cue: Jump as high and fast as possible. Minimal ground contact time. Stick every landing.
4
Squat (Back or Safety-Bar)
4 sets × 5 repsRest: 2–3 min
Velocity Cue: Speed Squats — use 50–60% of 1RM and explode upward like you’re jumping through the roof.
5
Weighted Step Ups
4 sets × 6 reps per legRest: 90 sec per leg
Velocity Cue: Drive hard and explosively through the front heel like you’re sprinting up a hill.
6
Forward Lunges
3 sets × 8 reps per legRest: 90 sec
Velocity Cue: Powerful push-back from the front leg. Train that deceleration and re-acceleration.
Must-Do Hamstring Finisher
Nordic Hamstring Curls (or Single-Leg RDLs)
3–4 sets × 8–10 repsRest: 60–90 sec

This is non-negotiable. It balances the quad-dominant work, protects against pulls, and builds the eccentric strength needed for top-end speed.

Progression & Tracking Tips
Week-to-week: Try to increase bar speed, jump height, or add 5 lbs only if speed stays high.
Track: Box jump height + how “fast” the bar feels on cleans/squats.
Recovery: Sleep 8+ hours, eat for performance, and foam roll your quads/IT bands.
This Workout Is Just A Taste

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@thecoachcortez — Explosive Velocity Training
Results Disclaimer

The results stated on this page and in testimonials are specific to the individuals shown and are not guaranteed. Individual results will vary based on factors including but not limited to: athletic background, current fitness level, age, genetics, consistency with the program, nutrition, sleep, and other lifestyle factors. The testimonials and examples used are not intended to represent or guarantee that anyone will achieve the same or similar results.

Medical Disclaimer

This program is designed for educational and informational purposes only and is not intended as medical advice. You should consult a physician before beginning any exercise program. By participating in EVT, you agree that you do so at your own risk. Coach Cortez and Explosive Velocity Training assume no responsibility for any injuries or health conditions that may result from following this program.

Refund Policy

EVT offers a 30-day money-back guarantee. If you are unsatisfied with your purchase for any reason, email us within 30 days of your purchase date for a full refund. Refund requests should be directed to [email protected].

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