NOVEMBER

2023

ACCELERATION
Essentials
AN Optimized 4 Week Training Plan

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[email protected]
Table of Contents

3 Introduction

The Elements of Acceleration

Strength
4-8 Power
Reactivity
Technique

9 Our Key Exercises

10 Training Plan - Week 1

11 Training Plan - Week 2

12 Training Plan - Week 3

13 Training Plan - Week 4

14 Training Plan Summary

15 Supplementation and Nutrition

16 Summary & an Invitation

17-19 Scientific References

 Introduction
AN Optimized 4 Week Training Plan
Welcome to the 4-Week Acceleration Essentials training program,
your ultimate guide to unlocking your athletic potential by
focusing on the key elements of speed and explosivity.

This comprehensive document is designed to give you a deeper

understanding of the critical factors that contribute to faster
acceleration, and provide you with a step-by-step training plan to
enhance your performance on the field, track, or court.

Acceleration is a crucial attribute for athletes as not all of them

can attain their maximum speed during sports performance, but
all athletes can enhance their performance with better
acceleration.

Whether you're a seasoned athlete or just looking to improve your

physical capabilities, understanding what I call the four elements
of acceleration - Strength, Power, Reactive Strength, and
Technique - will set the foundation for your journey towards
greater speed and agility.

In the next section, we will explore each of these elements in

depth, discussing their roles in acceleration during a sprint and -
as always - supporting claims with scientific evidence from the
literature. We will provide a key exercise in each section that will
be used to target each element of acceleration.

By gaining a thorough understanding of these components, you'll

be well-equipped to tackle the 4-week training plan outlined in
this e-book, and ultimately, achieve your acceleration goals.

Following the presentation of the training plan, I will outline the

key principles and guidelines that should be adhered to while
following the program. Additionally, I will provide
recommendations on nutrition and supplements that
complement the program.
Contact
[email protected] Thank you downloading this training program. I look forward to
helping you become a better athlete!

Cheers, Jack

3
 AN Optimized 4 Week Training Plan
THE elements of acceleration
1. Strength
Strength is the foundation of any athletic endeavor, and it
plays a pivotal role in acceleration. Your ability to generate
force against the ground is directly related to your muscular
strength, and stronger athletes can often generate more force
in a shorter amount of time. This results in quicker
acceleration and faster overall movement. Research supports
the correlation between strength and acceleration,
highlighting the importance of incorporating strength training
into your regimen (Cormie et al., 2011).

2. Power
Power is the ability to generate force quickly and is a crucial
aspect of acceleration. While strength provides the base,
power training helps you apply that strength in a rapid,
explosive manner. Plyometrics, weightlifting, and other forms
of power training have been shown to improve acceleration
by increasing your rate of force development (RFD)
(Suchomel et al., 2016).

3. Reactive Strength
Reactive strength, also known as elastic or stretch-shortening
cycle (SSC) strength, is the capacity to use the stored elastic
energy in your muscles and tendons to produce a powerful,
rapid movement. This ability is vital for accelerating from a
standstill or changing directions quickly during athletic
activities. Research has demonstrated that improving reactive
strength can significantly enhance acceleration (Komi et al.,
1996).

4. Technique
Lastly, your sprinting form and technique can greatly impact
your acceleration capabilities. Proper sprint mechanics,
including efficient arm and leg movement, torso positioning,
Contact and foot strike, can maximize force generation and minimize
energy loss. Studies have shown that refining sprint technique
[email protected]
can lead to substantial improvements in acceleration (Mero et
al., 1992).

4
 The Elements of Acceleration -
1.Strength
The role of Strength in the Acceleration Equation

At a glance THE IMPORTANCE OF STRENGTH

Strength is simply your maximal
force output capabilities - given a Increasing strength can significantly enhance acceleration
long timeframe (several seconds), abilities by allowing athletes to produce higher levels of force
how much force can you produce? and improving their ability to maintain that force output over
This is different from our next time. Greater force production translates to a faster rate of
element, Power, which is force acceleration, which is crucial for outpacing opponents in
output capabilities given a smaller competitive sports. Studies have shown that improving maximal
timeframe.
strength can lead to improvements in sprint performance and
acceleration (Kawamori & Haff, 2014; Rumpf et al., 2016).
Our Key Strength Exercise:
The underlying mechanism for this relationship is the positive
The Back Squat influence of strength training on neuromuscular adaptations,
which in turn leads to more effective and efficient force
production during sprinting (Cormie, McGuigan, & Newton,
2011).
Strength Goals
While strength isn't everything in Furthermore, strength training has been shown to enhance the
the world of speed and explosivity, ability of the muscles to store and release elastic energy,
having a baseline level of strength thereby increasing the efficiency of the stretch-shortening cycle
is essential. The barbell back
(SSC) and contributing to improved acceleration (Chelly &
squat is a fantastic general
Denis, 2001). Additionally, stronger athletes can maintain better
compound exercise that has
overall sprint mechanics and body position during acceleration,
repeatedly been shown to correlate
with acceleration abilities. which further contributes to enhanced performance (Mero,
Komi, & Gregor, 1992).
The recommended guideline is
being capable of at least In summary, increasing strength through targeted training can
completing a 1.5x BW squat significantly improve an athlete's acceleration abilities by
facilitating more effective force production, enhancing the
capable of a 1.5x
efficiency of the SSC, and promoting better sprint mechanics.
bodyweight back
squat

Increased Force Information Promote

Production Technology Improved
Technique
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5
 The Elements of Acceleration -
2.Power
The role of Power in the Acceleration Equation

At a glance THE IMPORTANCE OF POWER

While strength is all about
producing force, power is about
Enhancing power can greatly improve acceleration abilities by
producing force quickly.
allowing athletes to generate force more rapidly, which is
Successful athletes must be crucial for explosive movements such as sprint starts and
powerful (there's a reason why changes of direction. Power is a function of both strength and
bodybuilders and strong men don't speed, and increasing an athlete's ability to apply force quickly
make the best athletes...). is essential for optimal acceleration (Cormie, McGuigan, &
Newton, 2011).

Our Key Strength Exercise: Research has demonstrated that training methods specifically
designed to improve power, such as plyometrics, weightlifting,
Resisted Sprints
and resisted sprints, can lead to significant improvements in
acceleration and overall sprint performance (de Villarreal et al.,
2009; Seitz, Trajano, & Haff, 2014; Petrakos et al., 2016).
Best Power Exercises for
By targeting the neuromuscular system and enhancing the rate
Athletes: Resisted Sprints
of force development (RFD), power training enables athletes to
Resisted sprints are an excellent take advantage of their strength in a more efficient and
way to simultaneously improve explosive manner (Aagaard et al., 2002). This increased RFD not
power output and improve sprint only results in faster acceleration but also plays a significant
form (as we will discuss later). role in maintaining sprint velocity and overcoming the
deceleration phase typically observed in longer sprints (Morin
The best form of resisted et al., 2011).
sprinting is weighted-sled
sprints. You can read this article Implementing power training alongside strength training allows
here to learn more. athletes to effectively convert their increased force-generating
capabilities into explosive, rapid movements that give them an
edge over their competitors.

In conclusion, incorporating power-focused training methods

can dramatically enhance an athlete's acceleration abilities by
increasing the rate of force development, promoting more
efficient use of strength during explosive movements, and
improving SSC efficiency.

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6
 The Elements of Acceleration -
3.Reactive Strength
The role of Reactivity in the Acceleration Equation

At a glance THE IMPORTANCE OF REACTIVITY

Reactive strength refers to an
athlete's ability to quickly and
Improving reactive strength can significantly contribute to
powerfully produce force after
landing from a jump or a bound. better acceleration abilities by optimizing the efficiency of the
stretch-shortening cycle (SSC) during sprinting. Reactive
In other words, does an athlete strength refers to an athlete's ability to rapidly transition from a
collapse when they strike the muscle lengthening (eccentric) action to a muscle shortening
ground, or do they store that (concentric) action, effectively utilizing the stored elastic
energy like a spring and use the energy in the muscles and tendons to produce a more powerful
contact to generate more force
and quick movement. This ability is particularly important for
explosive movements, such as accelerating from a standstill or
changing direction rapidly during athletic activities (Komi et al.,
Our Key Reactivity Exercise: 1996).

Extended Pogo Jumps Becoming reactivity is about turning

your lower limbs into springs that
can store and release energy

How We Target
Research has shown that enhancing reactive strength through
Reactivity for Athletes
exercises such as plyometrics and other forms of SSC training
You can think of Pogo Jumps as can lead to significant improvements in acceleration (Markovic
the type of small jumps you do & Mikulic, 2010; Seitz, Reyes, Tran, Saez de Villarreal, & Haff,
when you use a jump rope or a 2014). Plyometric training, which involves exercises like jumps,
skipping rope: repeated, low- hops, and bounds, has been found to enhance the efficiency of
amplitude jumping. the SSC by improving neuromuscular function, increasing
tendon stiffness, and facilitating better intermuscular
This exercise trains athletes to coordination (Chimera et al., 2004; Ebben & Watts, 1998). These
reduce their ground contact times adaptations enable athletes to generate greater force more
and build elasticity in the lower rapidly, resulting in faster acceleration during sprinting and
limbs other explosive movements.

In conclusion, developing reactive strength through targeted

training methods can significantly improve an athlete's
acceleration abilities by increasing the efficiency of the stretch-
shortening cycle and enabling more powerful and rapid
movements during athletic performance.

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7
 The Elements of Acceleration -
4.Technique
The role of Sprinting Technique in the Acceleration Equation

At a glance THE IMPORTANCE OF TECHNIQUE

Of course, sprinting technique
refers to the ability of athletes to
Optimizing acceleration technique and form can significantly
apply the force that they can
produce in the most efficient an improve an athlete's acceleration abilities by ensuring efficient
optimal way possible. and effective force application, minimizing energy loss, and
promoting better overall sprint mechanics. Proper sprinting
During acceleration, this often form involves a combination of efficient arm and leg
refers to the ability of athletes to movements, optimal torso positioning, and an ideal foot strike
produce force in a horizontal pattern, all of which contribute to faster acceleration during
direction. Read here for more
athletic activities (Mero, Komi, & Gregor, 1992).
details

Research has shown that refining sprint technique can lead to

Our Key Technique Exercise: substantial improvements in acceleration and overall sprint
performance (Mann & Sprague, 2011; Weyand et al., 2000). For
Resisted Sprints example, optimizing the angle of the forward lean during the
initial phase of acceleration can help athletes generate greater
horizontal force, resulting in faster acceleration (Morin,
Edouard, & Samozino, 2011).
How We Improve
Additionally, proper arm swing mechanics can enhance balance,
Acceleration Technique stability, and force production throughout the sprint, further
Indeed, we use resisted sprinting to contributing to improved acceleration (Hunter, Marshall, &
target both power production and McNair, 2005).
sprinting technique.

Moreover, efficient foot strike patterns (striking backwards

This is because resisted sprinting
behind your centre of mass) and ground contact times can help
forces athletes to maximize their
athletes maximize force production while minimizing energy
horizontal force production.
loss, ultimately leading to quicker acceleration (Kugler &
For more details and greater Janshen, 2010).
explanations, read here.
Our key exercise for improving your acceleration mechanics is
resisted sprinting, however, reviewing footage of yourself
accelerating and comparing it to that of elite sprinters is
another good method to improve your acceleration abilities.

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 our key exercises
AN Optimized 4 Week Training Plan
1. Strength - The Back Squat
To target the first element of acceleration - strength - we will be
using the barbell back squat. The barbell back squat is a great
general compound movement that can help improve our
maximal strength abilities and hence our acceleration.

In terms of form, there are plenty of resources out there to

consult. We will be implementing the back squat into our
training program to develop our general strength capabilities
and work towards developing a good baseline level of strength.

2. Power - Resisted Sprinting

Resisted sprints (sprinting with some form of resistance
attached to you) will be used to develop our power producing
capabilities. Resisted sprints are great for this purpose as
they are highly specific.

The form of resisted sprinting we will be using is weighted

sled sprinting, which means you will have to purchase a
sprinting sled to complete this program. If you're hesitant
about this, then trust me, it is by far the best piece of
equipment (along with weight plates) for developing your
acceleration abilities.

To get an idea of what this exercise looks like, please view

this video

3. Reactive Strength - Extensive Pogo Jumps

To turn our ankles and lower limbs into springs that can
quickly store and release energy upon contacting the ground,
we will use extensive Pogo Jumps.

The key here is to focus on minimizing the time you spend

contacting the ground - trying to explode off of the ground as
soon as you touch it. Later I will provide some nutritional
advise to help you get the most out of this exercise.

Contact
4. Technique - Resisted Sprinting
[email protected]
Lastly, we will be using resisted sprinting to also train our
acceleration technique. Resisted sprinting is fantastic for
developing correct form, as athletes must apply force in the
correct way in order to overcome the resistance (in this case,
to move the weight).

If you would like to learn more about this topic, click here 9
Week 1
BW = Body Weight
*All resisted sprints are to be performed
with maximal intent and adequate rest
(minimum 1.5 minutes) between reps

Week 1

4 sets of
10m Sprint with 60% BW
10m Sprint with 30% BW
Monday Sled Resisted Sprints
10m Sprint with 15% BW

Tuesday Recovery Day

Barbell Back Squats 5x5 at 70% BW

Wednesday
Pogo Jumps 3 x 30 seconds

Thursday Recovery Day

Friday Sled Resisted Sprints Same as for Monday

Saturday Pogo Jumps 4 x 30 seconds

Sunday Recovery Day

10
Week 2
BW = Body Weight
*All resisted sprints are to be performed
with maximal intent and adequate rest
(minimum 1.5 minutes) between reps

Week 2

4 sets of
10m Sprint with 60% BW
10m Sprint with 30% BW
Monday Sled Resisted Sprints
10m Sprint with 15% BW

Tuesday Recovery Day

Barbell Back Squats 5x5 at 75% BW

Wednesday
Pogo Jumps 3 x 30 seconds

Thursday Recovery Day

Friday Sled Resisted Sprints Same as for Monday

Saturday Pogo Jumps 5 x 30 seconds

Sunday Recovery Day

11
Week 3
BW = Body Weight
*All resisted sprints are to be performed
with maximal intent and adequate rest
(minimum 1.5 minutes) between reps

Week 3

4 sets of
10m Sprint with 65% BW
10m Sprint with 35% BW
Monday Sled Resisted Sprints
10m Sprint with 20% BW

Tuesday Recovery Day

Barbell Back Squats 5x5 at 75% BW

Wednesday
Pogo Jumps 3 x 30 seconds

Thursday Recovery Day

Friday Sled Resisted Sprints Same as for Monday

Saturday Pogo Jumps 5 x 30 seconds

Sunday Recovery Day

12
Week 4
BW = Body Weight
*All resisted sprints are to be performed
with maximal intent and adequate rest
(minimum 1.5 minutes) between reps

Week 4

4 sets of
10m Sprint with 70% BW
10m Sprint with 35% BW
Monday Sled Resisted Sprints
10m Sprint with 20% BW

Tuesday Recovery Day

Barbell Back Squats 5x5 at 80% BW

Wednesday
Pogo Jumps 3 x 30 seconds

Thursday Recovery Day

Friday Sled Resisted Sprints Same as for Monday

Saturday Pogo Jumps 5 x 30 seconds

Sunday Recovery Day

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 training plan summary
AN Optimized 4 Week Training Plan
Rest and Recovery
Many people try to overcomplicate their training and think that
adding more exercises and training 5-6 days a week is the best way
to go about things for the 'serious athlete'. This is not the case.

Training for speed is distinct from training for hypertrophy or

muscle growth. While 5-6 days of training may be appropriate for
hypertrophy, attaining improved speed necessitates giving each
repetition your utmost quality.

Therefore, it's vital to have ample rest intervals between reps and
workouts. During resisted sprinting workouts, you should strive to
perform each rep at 90%+ capacity.

If you're unable to do so, take additional rest or terminate the

workout. It's important not to train the neuromuscular system to
generate suboptimal efforts.

Increasing Intensity and Individualisation

The training program is designed to gradually escalate in intensity
as time progresses. However, if you feel that the program is either
too challenging or not challenging enough, you are welcome to
modify it according to your preferences.

For example, going back to the previous point, if you find that you
are completely 'neuromuscularly-drained' after performing 3 sets of
resisted sprints, then perhaps you should stop there.

If you have never trained specifically for speed before, then I believe
the numbers outlined in this training program will be apporpriate for
you.

Contact
[email protected]

14
 Nutrition
AN Optimized 4 Week Training Plan Finally, it's worth mentioning a few points regarding the
recommended supplements that complement this training program.

Collagen and Vitamin C

Incorporating collagen and vitamin C supplements into an athlete's
training routine can provide additional benefits for tendon health
and development, which are crucial for sprinters and power
athletes.

Collagen, a primary component of connective tissues such as

tendons, plays a key role in maintaining their strength and elasticity.
Vitamin C is essential for collagen synthesis, acting as a cofactor in
the process (LaPrade et al., 2019).

Studies have shown that combining collagen supplementation with

vitamin C can improve tendon health by enhancing collagen
synthesis, reducing inflammation, and promoting tissue repair
(Praet et al., 2018). This can ultimately lead to increased resilience
and performance in high-impact activities such as sprinting and
jumping.

I suggest taking 15-30g of collagen mixed in orange juice

approximately 30-45 minutes before each workout. This allows
sufficient time for the collagen and vitamin C to be absorbed into
the bloodstream and distributed throughout the body during the
workout.

Beta-Alanine
Beta-alanine, a non-essential amino acid, has been shown to
improve repeated sprint performance in athletes. It acts as a
precursor to carnosine, a dipeptide that buffers hydrogen ions,
helping to delay the onset of muscle fatigue during high-intensity
exercise (Hobson et al., 2012).

Research has demonstrated that beta-alanine supplementation can

effectively increase muscle carnosine content, resulting in
enhanced performance in repeated sprint activities and improved
overall endurance capacity (Saunders et al., 2017).
Contact
[email protected] To prevent fatigue during workouts, particularly the resisted
sprinting sessions, supplementing with beta-alanine can be highly
effective. I advise dissolving 1.5g-3g of beta-alanine in 500ml of
water and sipping it gradually throughout the workout to avoid any
tingling sensations, a common side effect of beta-alanine
consumption.

15
 AN Optimized 4 Week Training Plan
Summary
In conclusion, this 4-week training program is designed to help you
unlock your full acceleration potential by focusing on the four
essential elements: strength, power, reactive strength, and
acceleration technique.

By following this comprehensive and evidence-based approach, you

can expect to see significant improvements in your acceleration
capabilities.

As you embark on this journey, I wish you the best of luck and
encourage you to document your progress by sending before and
after footage to [email protected].

join the discord!

To further support your progress and connect with others on the
same journey, join the Azide Performance Discord server, where you
can ask questions, share your experiences, and receive personalized
guidance from me, Jack.

JOIN THE DISCORD HERE

Remember, dedication and consistency are key to achieving optimal

results. I look forward to seeing your progress and celebrating your
successes along the way.

Contact
[email protected]

16
 list of references
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Poulsen, P. (2002). Increased rate of force development and neural drive
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Chelly, S. M., & Denis, C. (2001). Leg power and hopping stiffness:
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Chimera, N. J., Swanik, K. A., Swanik, C. B., & Straub, S. J. (2004). Effects
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Hobson, R. M., Saunders, B., Ball, G., Harris, R. C., & Sale, C. (2012). Effects
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Rumpf, M. C., Cronin, J., Pinder, S. D., Oliver, J., & Hughes, M. (2012). Effect
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 list of references
B., Reyes, A., Tran, T. T., Saez de Villarreal, E., & Haff, G. G. (2014).
Increases in lower-body strength transfer positively to sprint performance:
A systematic review with meta-analysis. Sports Medicine, 44(12), 1693-
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DePhillipo, N. N., Aman, Z. S., Kennedy, M. I., Begley, J. P., Moatshe, G., &
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