Speed and Power
Eight weeks of sprint starts, hops, throws and fast lifts for someone who plays a sport. Three days a week, few reps, full rest.
- Weeks
- 3 8 weeks · with a trainer
- Days a week
- 3
- Level
- Intermediate
- Gear
- Twenty metres of open floor or a field, six cones or small hurdles, a medicine ball, a wall, a barbell with a rack, and a pull-up bar.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Accelerate
- Acceleration Wall Drill 3 × 5 each leg
- Three-Point Start 4 × 10 m
- Front Cone Hop 3 × 6 hops
- Power Clean 4 × 3
- Front Squat 3 × 5
Walk back between sprints and rest a full two minutes. Lift fast or not at all: stop when the bar slows.
Day 2 Jump
- Hurdle Hop 4 × 5 hops
- Lateral Cone Hop 3 × 6 each way
- Medicine Ball Chest Pass 3 × 5
- Box Squat 4 × 3
- Romanian Deadlift 3 × 6
Hops: off the floor as soon as you land, quiet feet. Chest pass against a wall, as hard as you can.
Day 3 Change Direction
- Side Hop-Sprint 4 × 3 hops + 10 m
- Single-Leg Lateral Hop 3 × 5 each leg
- Overhead Slam 3 × 5
- Push Press 4 × 3
- Pull-up 3 × 6
Single-leg hops: stick each landing for a second before the next. Slam the ball straight down, catch it on the bounce.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
Get all 8 weeks free with a trainer.
Ask your trainer
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