How To Get Faster

Speed Program
Let’s Get Rolling!
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Autoregulation
Autoregulation is learning how hard
your body is able to push itself. It
requires you to feel how much to
increase weights in a proper progres-
sion to ensure you are thoroughly
warmed up and able to go as heavy
as you are able without failing on any
sets (unless specified).

Percentage Based Training Watch Here

Percentage based training is an
alternative to autoregulation where the specific weights to be lifted on each set is based on
a percentage of your 1 rep max (1RM) of that lift. All percentages should be based on your
1RM prior to the beginning of the program. If you do not know your 1RM, use autoregulation
instead.

We do not often use percentage based training as we want you to learn autoregulation to
discover how your body reacts and adapts to training on your own.

Video Links Click the exercise name to be redirected to a video of the exercise

1a Bench Press
Massive press!

For a more detailed explanation of the program template,

scroll to the bottom of the program!
How To Get Faster
Speed Program
Program Layout
Ramp means that you should increase
weight each set, pushing yourself to
Exercise Groups/ Supersets go heavier until the last set is the most
Complete all sets from 1a, then move weight that you can do.
to 2a.

For group 3, complete a set of 3a,

then 3b, and alternate between the Static means that every set 3 x 2, 2 x 1
exercises until all sets are completed. should be the same weight.
Typically you should pick a mid Perform 3
Finally move onto 4a and complete all range weight, such as the amount sets of 2, then
sets. you would lift on the 2nd or 3rd set perform 2 sets
of a ramping week. of 1.

Lifting Ramp Ramp Static Ramp

3 x 2, 2 x 1 3 x 2, 2 x 1 4x2 3 x 2, 2 x 1
All 1a No Feet Snatch
Keep Toes Grounded
Sets

All 5 x 2/1 5 x 2/1 4 x 2/1 5 x 2/1

2a Power Clean/Clean
Sets

7,5,3,7,5,3 7,5,3,7,5,3 7,5,3 7,5,3,7,5,3

3a Back Squat
All
Sets 6x4 6x4 3x4 6x4
3b Box Jumps

All 3 x 6/6 3 x 6/6 3 x 6/6 3 x 6/6

Sets 4a Cossack Squats
Rest: 1:00

Weight Log Varying Rep Schemes

Enter the amount Video Links
When every set in an exercise has different
of weight you Click the exercise
reps, we separate the sets with a comma.
lifted here, either title for an
In this example, the first set is 7 reps, the
for each set or the example video of
second 5 reps, the third 3 reps, and so on.
heaviest set. the exercise.

Rest Time The rest Unilateral/ Alternating Complexes In a complex

time provided should be Exercises Some exercises require a of exercises, the number
taken in between each number of reps on each side, either x of reps for each exercise is
set. For supersets, reps on one leg/arm then x reps on the separated by the slash.
perform one exercise other, or alternating between both sides. One exercise should flow
after the other, and take In this example, you will perform 6 right into the next. In this
the rest period after squats on each leg, alternating from case 2 power cleans right
each round. one leg to the other. into 1 full clean.

How To Get Faster

Speed Program
Weekly Schedule
Warm Up/Mobility Warm Up/Mobility Warm Up/Mobility

Day 4
Day 3
Day 2
Day 1

Sprint Session Upper Body Lift Sprint Mechanics

FULL REST DAY
Lower Body Lift Reactive Abs Athlete Day
Recovery Recovery Recovery

Warm Up/Mobility Warm Up/Mobility

Day 6
Day 5

Day 7
Acceleration Work Upper Body Lift
Full Recovery
Lower Body Lift Reactive Abs
Recovery Recovery

Rest Periods
Rest periods are key to follow to spark the proper response to training. By understanding the goal of
each session and to understand the goals behind each exercise, the rest period has an intricate role
in adaptation! Below is a list of general guidelines to follow regarding rest schemes:

Warm Ups
Follow 45-85 seconds of rest between warm up movements

Platform Lifts (Olympic lifts or trap bar jumps)

Allow 90-120 seconds rest UNLESS it is noted as OTM which means On the Minute
OTM = Execute the lift, drop the bar, hit the timer and when one minute expires, do the lift again

Strength Movements (benches, squats, pull ups)

For heavier sets, allow 2-3 minutes rest, for drop sets of higher reps, allow 1-2 minutes

Accessory Movements (back work and mobility work)

Allow 60 seconds recovery and then begin the exercise again.

Skips and Plyometrics

Allow 60-90 seconds rest

Sled and Sprints

Allow 90-120 Seconds of rest for optimal recovery

How To Get Faster

Speed Program
 Block 1
Dynamic Starting Strength

Watch Here

How To Get Faster

Speed Program
 Day 1 SPRINTING

Block 1

Warm Up
High Knees 2 x 20m

Butt Kicks 2 x 20m

C Skips 2 x 20m

Easy A Skips 2 x 20m

Leg Swings Forward 2 x 12/12

Led Swings Side 2 x 12/12

3 Step Reach 2 x 7/7

Forward Lunge w/ Twist 2 x 6/6

Sprints
High Intensity Starting
Speed Week 1 Week 2 Week 3 Week 4

Flying Striders 4 x 20m 5 x 20m 5 x 20m 6 x 20m

Tuck Jumps 4x2 5x3 6x2 4x2

Sprints 8 x 10m 10 x 10m 12 x 10m 15 x 10m

How To Get Faster Dynamic Starting Strength

Speed Program
 Day 1 LOWER BODY LIFT

Block 1

Warm Up
External Rotations Snatch Press In Hole Overhead Deficit Split Squats
2 x 8/8 2 x 10 2 x 8/8

Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp
4 x 3, 5 x 2,
6x2 4x3
1x5 1x5
1a Snatch
Explosive

Power Clean/ 5 x 2/3 5 x 2/4 5 x 1/3 5 x 1/5

2a Front Squat Power
cleans into front squats

4 x 4/4, 5 x 3/3 4 x 3/3,

4 x 5/5
1 x 7/7 heavier 1 x 6/6
3a Single Leg Squat
3 second eccentric

3 x 7/7 3 x 7/7 3 x 7/7 3 x 7/7

4a Single Leg RDL
Stability

3 x 12/12 3 x 12/12 3 x 12/12 3 x 12/12

4b Side Band Walks
Glutes

Mobility Day 1

How To Get Faster Dynamic Starting Strength

Speed Program
 Day 2 UPPER BODY LIFT

Block 1
Warm Up
External Rotations Snatch Press In Hole Overhead Deficit Split Squats
2 x 8/8 2 x 10 2 x 8/8

Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp
4 x 7, 4 x 5, 4 x 4,
5x5
1 x 12 1 x 10 1 x 10
1a Incline
Big Finish
Bench

4 x 7, 4 x 7, 3 x 6,
5 x 10-12
1 x 15 1 x 12 2 x 10
2a DB
Swole
Bench

5x5 5x5 5x5 5x5

2b Pull Ups

4 x 12-15 4 x 12-15 4 x 12-15 4 x 12-15

3a Clap Push Ups
Pumped

4 x 17 4 x 17 4 x 17 4 x 17
3b Zottman Curls

Mobility Day 2
Reactive Abs
Plank Hold KB Drag
Bird Dogs Ironklad Abs
Through
3 x 12/12 3 x 17/17 3 x 17

How To Get Faster

Dynamic Starting Strength
Speed Program
 Day 3 SPRINTING

Block 1

Warm Up
Side Skips 2 x 20m

Backward Skips 2 x 20m

Forward Skip w/ Arm Swings 2 x 20m

Backward High Knees 2 x 20m

Hurdle Walkovers 4x5

Hurdle Walk Unders 4x5

Sprints
Sprint Mechanics Week 1 Week 2 Week 3 Week 4

Pogo Jumps 4x7 4x7 5x5 5x5

A Skips 4 x 6/6 4 x 6/6 5 x 4/4 5 x 4/4

Jump Lunges 4 x 4/4 4 x 4/4 5 x 3/3 5 x 3/3

Knee to CMJ Vertical 4x3 4x3 5x2 5x2

Skips for Height 4 x 3/3 4 x 3/3 5 x 2/2 5 x 2/2

Quick Skip Ground Strikes 4 x 7/7 4 x 7/7 5 x 4/4 5 x 4/4

How To Get Faster Dynamic Starting Strength

Speed Program
 Day 3 Plyometrics

Block 1

Warm Up
External Rotations Snatch Press In Hole Overhead Deficit Split Squats
2 x 8/8 2 x 10 2 x 8/8

Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp
5 x 10m 5 x 10m 5 x 10m 5 x 10m
1a PVC Walks
Proprioception

5x4 5x4 5x4 5x4

2a Stair Jumps

5x4 5x4 5x4 5x4

2b Seated Box Jumps
Explode from low back

Tuck Jumps for 5x3 5x3 5x3 5x3

3a Distance
Moderate Intensity

Single Leg 5 x 3/3 5 x 3/3 5 x 3/3 5 x 3/3

3b Bounds Easy, unilateral
explosiveness

How To Get Faster Dynamic Starting Strength

Speed Program
 Day 4 SPRINTING

Block 1

Warm Up
Squat and Jump 2x7

Backward Lunge w/ Twist 2 x 7/7

Backward Roll to Hamstring 2 x 7/7

Knee Hugs 2 x 7/7

High Knees 2 x 20m

Quad to Hamstrings 2 x 7/7

Sprints
Speed Acceleration Week 1 Week 2 Week 3 Week 4

Pogo Jumps 4x7 4x7 5x5 5x5

A Skips 4 x 6/6 4 x 6/6 5 x 4/4 5 x 4/4

Pogo Jumps 4 x 4/4 4 x 4/4 5 x 3/3 5 x 3/3

Knee to CMJ Vertical 4x3 4x3 5x2 5x2

Skips for Height 4 x 3/3 4 x 3/3 5 x 2/2 5 x 2/2

Quick Skip Ground Strikes 4 x 7/7 4 x 7/7 5 x 4/4 5 x 4/4

How To Get Faster Dynamic Starting Strength

Speed Program
 Day 4 LOWER BODY LIFT

Block 1

Warm Up
External Rotations Snatch Press In Hole Overhead Deficit Split Squats
2 x 8/8 2 x 10 2 x 8/8

Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp
5x3 5x3 7x1 7x1
1a Power Snatch OTM
On the minute

4 x 2, 4 x 2, 4 x 1, 1 x 3,
5x2
1x4 1x4 1x4
2a Low Hang Clean

Maurus Tempo Back 4x4 4x4 4x5 5x2

3a Squats
3 sec eccentric, no lock out -
consistent movement

Single Leg 4 x 4/4 4 x 4/4 4 x 4/4 5 x 4/4

3b Twisting RDL to Box
Hold Plate

3 x 7/7 3 x 7/7 3 x 7/7 3 x 7/7

Overhead Lunges
4a To sticking point (90 degrees or
slightly higher)

Mobility Day 3

How To Get Faster Dynamic Starting Strength

Speed Program
 Day 5 UPPER BODY LIFT

Block 1
Warm Up
External Rotations Snatch Press In Hole Overhead Deficit Split Squats
2 x 8/8 2 x 10 2 x 8/8

Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp
4 x 5,
12/10/8/6/12 5 x 7-9 12/10/8/6/12
1 x 10
1a Bench Press
Big Finish

4 x 7, 4 x 7, 4 x 7, 4 x 7,
1 x 15 1 x 15 1 x 15 1 x 15
2a Incline
Swole
DB Bench

4 x 5, 1 x 10 4 x 5, 1 x 10 4 x 5, 1 x 10 4 x 5, 1 x 10
2b Curl Ups

4 x 12-15 4 x 12-15 4 x 12-15 4 x 12-15

3a Miracle Gro
Pumped

4 x 17 4 x 17 4 x 17 4 x 17
3b Hammer Curls

Mobility Day 4
Reactive Abs
Hanging Leg Raise
V Up Press Explosive Knee Planks
with plate
3 x 10 3 x 45sec 3 x 10

How To Get Faster Dynamic Starting Strength

Speed Program
 Block 2
Speed Strength

Watch Here

How To Get Faster

Speed Program
 Day 1 SPRINTING

Block 2
Warm Up
High Knees 2 x 20m

Butt Kicks 2 x 20m

C Skips 2 x 20m

Easy A Skips 2 x 20m

Leg Swings Forward 2 x 12/12

Led Swings Side 2 x 12/12

3 Step Reach 2 x 7/7

Forward Lunge w/ Twist 2 x 6/6

Sprints
Transition Speed:
Start to Drive Phase Week 1 Week 2 Week 3 Week 4

Skips for Height 3 x 3/3 3 x 3/3 3 x 3/3 3 x 3/3

Skips for Distance 3 x 3/3 3 x 3/3 3 x 3/3 3 x 3/3

Single Leg RDL Drive Jump 3 x 3/3 3 x 3/3 3 x 3/3 3 x 3/3

10m Sprints 8x1 8x1 6x1 6x1

25m Sprints 4x1 4x1 8x1 8x1

How To Get Faster Speed Strength

Speed Program
 Day 1
LOWER BODY LIFT

Block 2

Warm Up
External Rotations Snatch Press In Hole Overhead Deficit Split Squats
2 x 8/8 2 x 10 2 x 8/8

Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp
3 x 2/1,
5 x 2/1 6 x 1/1 5 x 2/1
Power Snatch/ 3 x 1/1
1a Full Snatch

3 x 2, 2 x 1,
4x4 6x2 4x4
1 x 3 FAST
2a Clean
TIGHT catch for trunk stability

Maurus Tempo 5 x 3/3 4 x 5/5 5 x 3/3 5 x 2/2

3a Single Leg Squats
2 sec eccentric

Sliding Good 3 x 7/7 3 x 7/7 3 x 7/7 3 x 7/7

4a Mornings
Barbell

3 x 7/7 3 x 7/7 3 x 7/7 3 x 7/7

Single Leg Glute
4b Bridge

Mobility Day 1

How To Get Faster Speed Strength

Speed Program
 Day 2 UPPER BODY LIFT

Block 2
Warm Up
External Rotations Snatch Press In Hole Overhead Deficit Split Squats
2 x 8/8 2 x 10 2 x 8/8

Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp

Empty Bar Squat 4x4 4x4 4x4 4x4

1a and Jumps
Wake up the neural drive

5/3/2/2/3/5 4x5 6x3 5/3/2/2/3/5

2a Bench Press
Strength and power

6x4 4x6 6x4 6x4

2b Curl Ups

4 x 7, 4 x 7, 4 x 7, 4 x 7,
1 x 12-15 1 x 12-15 1 x 12-15 1 x 12-15
3a DB Military Press
Shoulders

5 x 10-12 5 x 10-12 5 x 10-12 5 x 10-12

3b DB Chest Row

Mobility Day 2
Reactive Abs
Ghostface Fast Abs
Ankle Throwdowns Hollow Body Rocks
with Plate
3 x 7/7/7 2 x 7/7/7 2 x 25

How To Get Faster

Speed Strength
Speed Program
 Day 3 SPRINTING

Block 2

Warm Up
Side Skips 2 x 20m

Backward Skips 2 x 20m

Forward Skip w/ Arm Swings 2 x 20m

Backward High Knees 2 x 20m

Hurdle Walkovers 4x5

Hurdle Walk Unders 4x5

Sprints
Sprint Mechanics Week 1 Week 2 Week 3 Week 4

Pogo Jumps 4x7 4x7 5x3 5x3

Pogo Skips 4 x 3/3 4 x 3/3 5 x 2/2 5 x 2/2

Wall Drive Sprints 4 x 7sec 4 x 7sec 5 x 7sec 5 x 7sec

B Skips 4 x 30m 4 x 30m 5 x 20m 5 x 20m

Running Over Barriers 4 x 15m 4 x 15m 4 x 20m 4 x 20m

Speed Skips for Distance 4 x 4/4 4 x 4/4 5 x 3/3 5 x 3/3

How To Get Faster Speed Strength

Speed Program
 Day 3 Plyometrics

Block 2

Warm Up
External Rotations Snatch Press In Hole Overhead Deficit Split Squats
2 x 8/8 2 x 10 2 x 8/8

Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp
5 x 15m 5 x 15m 5 x 15m 5 x 15m
1a PVC Walks
Race for 15m!

5 x 3/3 5 x 3/3 5 x 3/3 5 x 3/3

Side to Side
2a Jumps

Building Hurdle 4x4 4x4 4x4 4x4

3a Hops
Explosive

Low Box Step Up 4 x 3/3 4 x 3/3 4 x 3/3 4 x 3/3

3b Jumps
Bar on back

5x4 5x4 5x4 5x4

4a Stair Jumps
Rapid reaction

How To Get Faster Speed Strength

Speed Program
 Day 4 SPRINTING

Block 2

Warm Up
Squat and Jump 2x7

Backward Lunge w/ Twist 2 x 7/7

Backward Roll to Hamstring 2 x 7/7

Knee Hugs 2 x 7/7

High Knees 2 x 20m

Quad to Hamstrings 2 x 7/7

Sprints (All Work On Hill)

Speed Acceleration Week 1 Week 2 Week 3 Week 4

Skips for Distance 4 x 15m 4 x 15m 5 x 10m 5 x 10m

5 x 20m 5 x 20m 5 x 15m 5 x 15m

Striders 75% 75% 75% 75%
max speed max speed max speed max speed

Cycle Sprint Drill 5 x 15m 5 x 15m 4 x 15m 4 x 15m

Cluster Sprint Work 2x 2x 2x 2x

Walk back and go, only rest between sets (4 x 25m) (4 x 25m) (4 x 25m) (4 x 25m)

How To Get Faster Speed Strength

Speed Program
 Day 4 LOWER BODY LIFT

Block 2

Warm Up
External Rotations Snatch Press In Hole Overhead Deficit Split Squats
2 x 8/8 2 x 10 2 x 8/8

Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp
Pause Below Knee 6 x 2 OTM 5 x 3 OTM 6 x 1 OTM 7 x 1 OTM
1a Power Snatch
On The Minute

Maurus Tempo 5x4 5x7 5x2 5x2

2a Back Squats
Explosive and Rapid

5 x 3/3 5 x 3/3 5 x 3/3 5 x 3/3

3a Drop Lunge
3 sec eccentric

5 x 2/2 5 x 2/2 5 x 2/2 5 x 2/2

Single Leg DB
3b Snatch to box

3x9 3x9 3x9 3x9

Sliding
4a Hamstrings

Mobility Day 3

How To Get Faster Speed Strength

Speed Program
 Day 5 UPPER BODY LIFT

Block 2
Warm Up
External Rotations Snatch Press In Hole Overhead Deficit Split Squats
2 x 8/8 2 x 10 2 x 8/8

Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp

Behind the Neck 4x4 4x4 4x4 4x4

1a Push Press
Easy, Wake up the neural drive

Close Grip Incline 5 x 7-9 4 x 5, 1 x 17 4 x 5, 1 x 17 5 x 7-9

2a Bench
Strength and power

5x6 5x6 5x6 5x6

2b Pull Ups

4 x 7, 4 x 7, 4 x 7, 4 x 7,
1 x 12-15 1 x 12-15 1 x 12-15 1 x 12-15
3a Dips

5 x 7/7 5 x 7/7 5 x 7/7 5 x 7/7

3b Duffin Rows

3 x 17 3 x 17 3 x 17 3 x 17
4a Clap Push Ups
3 x 17 3 x 17 3 x 17 3 x 17
4b Tricep Pushdowns
Mobility Day 4
Reactive Abs
Split Stance Side
V Up Medball Throws Walrus
Medball Throws
3x7 3 x 12m 3 x 7/7
How To Get Faster Speed Strength
Speed Program
 Block 3
Maximal Mechanics

Watch Here

How To Get Faster

Speed Program
 Day 1 SPRINTING

Block 3

Warm Up
High Knees 2 x 20m

Butt Kicks 2 x 20m

C Skips 2 x 20m

Easy A Skips 2 x 20m

Leg Swings Forward 2 x 12/12

Led Swings Side 2 x 12/12

3 Step Reach 2 x 7/7

Forward Lunge w/ Twist 2 x 6/6

Sprints
High Intensity Starting
Speed Week 1 Week 2 Week 3 Week 4

Quick Skips 4 x 4/4 4 x 4/4 2 x 3/3 2 x 3/3

Pogo Jumps 4x7 4x7 2x7 2x7

Knee Jump to Bound 5 x 1/3 5 x 1/3 2 x 1/3 2 x 1/3

10m Sprints 5x1 8x1 5x1 5x1

20m Hill Sprints 6x1 10 x 1 6x1 6x1

How To Get Faster Maximal Mechanics

Speed Program
 Day 1 LOWER BODY LIFT

Block 3

Warm Up
External Rotations Snatch Press In Hole Overhead Deficit Split Squats
2 x 8/8 2 x 10 2 x 8/8

Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp
6x2 3 x 2, 3 x 2,
3 x 2 Easy
Short Rest 2 x 3 Fast 2 x 3 Fast
1a Snatch
Rapid reps, tight trunk on catch

4 x 2, 1 x 4 4x4 4 x 1 75% 4 x 1 70%

2a 1 Box Power Clean
Snappy and rapid

4 x 3/3 heavier, 4 x 3/3 heavier,

4 x 2/2 fast 4 x 2/2 fast
1 x 5/5 light/fast 1 x 5/5 light/fast
3a Single Leg Squat
3 second eccentric

Banded Back 3 x 15 3 x 15 3 x 15 3 x 15
4a Extension
Banded!

3 x 12 3 x 12 3 x 12 3 x 12
Light Barbell
4b Good Mornings

Mobility Day 1

How To Get Faster Maximal Mechanics

Speed Program
 Day 2 UPPER BODY LIFT

Block 3
Warm Up
External Rotations Snatch Press In Hole Overhead Deficit Split Squats
2 x 8/8 2 x 10 2 x 8/8

Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp

Behind the Neck 4x3 4x4 4x2 4x2

1a Push Press
Fast out of the dip

4x6 3 x 4, 1 x 7 4 x 3 Light 4 x 3 Light

2a Bench Press
UNBROKEN

4 x 6/6 4 x 6/6 4 x 5/5 4 x 5/5

External
2b Rotations

3 x 5, 1 x 9 3 x 5, 1 x 9 3 x 5, 1 x 9 3 x 5, 1 x 9
3a Incline DB Bench

4x9 4x9 4x9 4x9

3b Incline Y’s

Mobility Day 2
Reactive Abs
Hollow Body Rocks Explosive Knee Raise in
Ehab Press
with plate Plank
3 x 17 2 x 25 3 x 12 steps

How To Get Faster

Maximal Mechanics
Speed Program
 Day 3 SPRINTING

Block 3

Warm Up
Side Skips 2 x 20m

Backward Skips 2 x 20m

Forward Skip w/ Arm Swings 2 x 20m

Backward High Knees 2 x 20m

Hurdle Walkovers 4x5

Hurdle Walk Unders 4x5

Sprints
Sprint Mechanics Week 1 Week 2 Week 3 Week 4

Pogo Skips 5 x 3/3 5 x 3/3 2 x 3/3 2 x 3/3

Cycle Skips 5 x 3/3 5 x 3/3 3 x 3/3 3 x 3/3

Wall Drive Sprints 5 x 10 sec 5 x 10 sec 3 x 10 sec 3 x 10 sec

A Skips 5 x 15m 5 x 15m 3 x 15m 3 x 15m

Single Leg RDL to Jump 5 x 3/3 5 x 3/3 2 x 3/3 2 x 3/3

Running Over Barriers 6 x 25m 6 x 25m 5 x 20m 5 x 20m

How To Get Faster Maximal Mechanics

Speed Program
 Day 3 Plyometrics

Block 3

Warm Up
External Rotations Snatch Press In Hole Overhead Deficit Split Squats
2 x 8/8 2 x 10 2 x 8/8

Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp
5 x 10m/10m 5 x 10m/10m 5 x 10m/10m 5 x 10m/10m
1a PVC Walks
Forward/Backward

5 x 1/2 5 x 1/2 4 x 1/1 5x4

Depth Drop to
2a Hurdle Hops

4 x 2/2 4 x 2/2 4 x 2/2 4 x 2/2

3a Holm Hurdle Hops
Explosive

4 x 3/3 4 x 3/3 4 x 3/3 4 x 3/3

3b Stair Jumps
Unilateral

Single Leg RDL 4 x 4/4 4 x 4/4 4 x 4/4 4 x 4/4

4a Hops for Height
Stable Grounding

How To Get Faster Maximal Mechanics

Speed Program
 Day 4 SPRINTING

Block 3

Warm Up
Squat and Jump 2x7

Backward Lunge w/ Twist 2 x 7/7

Backward Roll to Hamstring 2 x 7/7

Knee Hugs 2 x 7/7

High Knees 2 x 20m

Quad to Hamstrings 2 x 7/7

Sprints
Speed Acceleration Week 1 Week 2 Week 3 Week 4

Step Up Jumps 4 x 4/4 4 x 4/4 2 x 4/4 2 x 4/4

Easy Stadium Steps 4 x 6/6 4 x 6/6 2 x 6/6 2 x 6/6

Moderate Striders 4 x 20m 4 x 20m 3 x 20m 3 x 20m

50m Sprints 6x1 6x1 4x1 4x1

70m Sprints 5x1 5x1 3x1 3x1

How To Get Faster Maximal Mechanics

Speed Program
 Day 4 LOWER BODY LIFT

Block 3

Warm Up
External Rotations Snatch Press In Hole Overhead Deficit Split Squats
2 x 8/8 2 x 10 2 x 8/8

Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp
6 x 2 OTM 6 x 2 OTM 3 x 2 Easy 3 x 2 Easy
High Hang Power
1a Snatch

Maurus Tempo 4x4 5x3 4x2 3x2

2a Front Squats
Explosive and rapid

Decelerating 5 x 3/3 5 x 3/3 4 x 3/3 5 x 3/3

3a Lunges
3 sec eccentric

5 x 3/3 5 x 3/3 4 x 3/3 3 x 3/3

Goblet Single Leg
3b Squats Fast Reaction

3 x 7/7 3 x 7/7 3 x 7/7 3 x 7/7

Single Leg Sliding
4a Hamstrings

Mobility Day 3

How To Get Faster Maximal Mechanics

Speed Program
 Day 5 UPPER BODY LIFT

Block 3
Warm Up
External Rotations Snatch Press In Hole Overhead Deficit Split Squats
2 x 8/8 2 x 10 2 x 8/8

Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp

Good Morning 3 x 4/4 3 x 4/4 3 x 2/2 3 x 2/2

1a Step to Box
Wake up the neural drive

3 x 4, 2 x 7 5x5 4 x 5 Fast 4 x 5 Fast

2a Incline Bench
Strength and power

Dead Hang Pull 5x6 4 x 4, 1 x 7 4x5 4x4

2b Ups

4 x 7-9 4 x 7-9 4 x 7-9 3 x 7-9

DB Neutral Grip
3a Bench

4 x 12 4 x 12 4 x 12 4 x 12
3b Reclining Rows

3 x 17 3 x 17 3 x 17 3 x 17
4a Miracle Gro
3 x 17 3 x 17 3 x 17 3 x 17
4b Incline Curls
Mobility Day 4
Reactive Abs
Captain Morgan’s Stir the Pot Explosive Pike

3 x 12/12 3 x 17/17 3 x 10
How To Get Faster Maximal Mechanics
Speed Program
 mobility
Day 1 Day 2
Foam Roll Middle Back 60-90s Foam Roll Lats 60-90s

Foam Roll Hips 60-90s Foam Roll Mid Back 60-90s

Foam Roll Groin 60-90s Foam Roll Groin 60-90s

Couch Stretch 3 x 30s Brettzel 3 x 30s

Prayer Stretch 3 x 30s Table Stretch 3 x 10

1x
T-Spine Rotation 3 x 10 Hip opener
through

Leg Lowering 3 x 10 Twisting Bear 3 x 10

Day 3 Day 4
Foam Roll IT Band w knee bend 60-90s Foam Roll ITB w knee bend 60-90s

Foam Roll Mid Back with ext 60-90s Foam Roll Mid Back with ext 60-90s

Foam Roll Groin 60-90s Foam Roll Lats 60-90s

2 x 15s
Supine Shoulder Ext 3 x 20s Band Shoulder Series
holds

Seal Stretch 3 x 20s Band Hip Stretch 3 x 10

Trunk Rotation 3 x 10 Arch Hollow Rolls 3 x 5/5

Standing T-spine ext 3 x 20s Spider Crawl 3 x 5/5

Prone Arm Extension 3 x 10 Xiaopeng forward 3 x 10

How To Get Faster

Speed Program
 Learn Proper Lifting Technique
In only 2 minutes each video!
Snatch Full Clean

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Split Jerk Back Squat

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Bench Press

Watch Here
How To Get Faster
Speed Program
Terms and Abbreviations
“Clean” and “Snatch”: If the exercise states only clean or snatch, it is indicating doing the full lift,
pulling from the ground and catching at full depth. Any variation from the standard Olympic lift will be
indicated. For example the exercise will be named “Power Clean” if the bar should be caught tall, or
“Hang Clean” if the bar is to start at the knees.

Ramp: You should increase weight each set, pushing yourself to go heavier until the last set is the
most weight that you can do.

Static: Every set should be the same weight. Typically you should pick a mid range weight, such as
the amount you would lift on the 2nd or 3rd set of a ramping week.

Unbroken: Do not pause at the top or the bottom of the rep, make continuous.

OTM: On The Minute. Set a timer and start each set at the start of every minute.

NB: No brush. The bar may not make contact at the hips for cleans and snatches.

NF: No feet. On cleans and snatches your feet may come up on the toes but may not leave the
ground.

BN: Behind the Neck. The bar is set behind the neck rather than a front rack.

NG: Neutral grip. Hold the dumbbells or grip so that your palms are facing each other.

ECC: Eccentric. Lower the weight slowly.

HAF/HAM: Heavy as F**k, as heavy as possible

SL: Single Leg.

DB: Dumbbell.

KB: Kettlebell.

Alt: Alternating.

How To Get Faster

Speed Program