Speed Program

An 8-week speed block that pairs sprint work with heavy strength training and progressive plyometrics. Built on the principle that speed is a neuromuscular quality — trained best with fresh legs, full recovery, and high-quality reps.

Overview

Two speed sessions per week, two strength sessions per week, one plyometric session integrated into speed days. The block develops acceleration, top-end speed, and the force production that supports both.

Block structure:

• Weeks 1–3: Base — establish sprint mechanics, moderate plyometric volume
• Week 4: Deload — half volume, same intensity
• Weeks 5–7: Peak — max-velocity sprints, contrast training, higher plyometric volume
• Week 8: Taper + testing

Who It Is For

• Field and court sport athletes (football, soccer, basketball, baseball, track)
• Athletes who want to get faster, not just stronger
• Anyone in an off-season or general prep phase
• Athletes who’ve built a strength base (minimum 6 months)

Not for:

• Beginners (build a strength base first)
• Athletes with active hamstring, calf, or Achilles issues
• Anyone mid-season with high game volume

Weekly Structure

Four sessions per week:

Day	Session	Focus
Monday	Speed A + Plyo	Acceleration, jumps
Tuesday	Strength A	Squat, posterior chain
Thursday	Speed B + Plyo	Max velocity, bounds
Friday	Strength B	Deadlift, upper

Wednesday, Saturday, Sunday are rest days. Speed days must be separated by at least 48 hours.

Sample Session — Speed A

Warm-up (15 min):

• Jog + dynamic mobility (World’s Greatest Stretch, leg swings)
• A-skips, B-skips, high knees, butt kicks — 2×20m each
• Build-up sprints: 3×30m at 70%, 80%, 90%

Main work:

1. Acceleration sprints — 6×10m from a 2-point or 3-point start. Full recovery (90–120 sec) between reps.
2. Sled pushes — 4×15m with moderate load. Full recovery.
3. Box jumps — 4×3 to a moderate box. Step down, don’t jump down.
4. Broad jumps — 3×3. Reset each rep.

Cooldown: Walk, light mobility.

Sample Session — Strength A

1. Back Squat — 4×3–5 @ RPE 7–8
2. Romanian Deadlift — 3×6–8 @ RPE 7
3. Hip Thrust — 3×8–10 @ RPE 8
4. Nordic Curl — 3×5–8 (or hamstring curl)
5. Calf Raise — 3×12–15
6. Core — 3 rounds

Sample Session — Speed B

Warm-up (same pattern)

Main work:

1. Flying 30m sprints — 4–6 reps. 20m build-up, 30m at max. Full recovery (3–5 min).
2. Bounds — 4×30m. Alternating leg bounds for distance.
3. Depth jumps — 3×3 from a low box (30–45cm). Soft landing, immediate rebound.
4. Med ball throws — 4×3 overhead or rotational.

Progression Rules

Sprint volume:

• Weeks 1–3: 200–300m total per session
• Weeks 5–7: 300–400m total per session
• Week 4 + 8: 50–60% of prior week

Strength: Same progression as a linear strength program. Add 5–10 lbs per week on main lifts while keeping RPE 7–8.

Plyometrics:

• Weeks 1–3: 40–60 ground contacts per session
• Weeks 5–7: 60–100 ground contacts per session
• Weeks 4 + 8: 20–30 contacts

Speed Work Rules

These are non-negotiable:

1. Full recovery between reps. 90 seconds minimum for acceleration, 3–5 minutes for max velocity.
2. Stop when speed drops. If a rep feels slow, end the set. Quality over quantity.
3. Speed before strength. Same day → speed first. Different days → speed on fresh legs.
4. No speed after leg day. Wait at least 48 hours.
5. No sprinting on sore hamstrings. Ever.

Testing Battery

Test at week 1 and week 8:

• 10m sprint (acceleration)
• 30m sprint (transition)
• Flying 30m (top-end speed)
• Vertical jump
• Broad jump
• 5-10-5 shuttle

Test under identical conditions — same surface, same shoes, same time of day. Meaningful improvements: 0.05s in 10m, 0.1s in 30m, 2cm in vertical jump.

Nutrition & Recovery

• Protein: 1.6–2.2 g/kg per day
• Carbs: higher on speed days (fuel for sprint work)
• Sleep: 7–9 hours. Speed is the most sleep-sensitive quality.
• Hydration: 3+ liters on training days

Deload Protocol

Week 4 and week 8:

• Cut sprint volume 50%
• Keep sprint intensity (all reps still at 90%+)
• Cut plyometric contacts 50%
• Keep strength intensity, cut sets by 30–40%
• No max-effort sprints in week 8 until testing day

Common Pitfalls

• Sprinting hard when tired. This is how hamstrings tear.
• Too many speed sessions. Two per week is the max.
• Skipping warm-up. Sprinting cold is injury waiting to happen.
• Chasing times every session. Save max-effort for testing.
• Ignoring strength work. Speed without force production plateaus fast.

When to Switch

• After 8 weeks: retest. Either repeat the block or shift to a maintenance speed program during sport season.
• In-season: replace one speed session per week with sport practice.
• Off-season: this program stacks well with a strength block.

Journal

Uses the Training Log — Speed template. Track sprint times, jump heights, RPE, and freshness.

Related Resources

• Speed (concept page)
• Power (concept page — speed and power overlap heavily)
• Progressive Overload (concept page)
• Deloading (concept page)