12 Week Speed Program
The Movement System
This 12 week speed training program is built on the proven high/low CNS model pioneered by Charlie Francis, strategically balancing high intensity sessions that drive adaptation with low intensity recovery days that keep you fresh and progressing.
Across the program, you’ll move through progressive plyometric training, acceleration and max velocity sprint work, and strategically designed resistance training to target the specific muscles and movement patterns that translate directly to speed.
You’ll also complete regular speed testing to track measurable gains, mobility work to maintain optimal movement quality, and targeted conditioning to sustain your performance deep into competition.
Whether you’re a field sport athlete, court player, or sprinter, this program gives you the structure, science, and progressions to unlock your fastest self while minimizing risk of overtraining and injury. If you’re ready to run faster, jump higher, and dominate your sport, this is your blueprint.
Prep
A
Sprint Dynamic Warm Up
2 Minute Cardio Choice - Pick one (Jog, Row, Bike) 10 Reps - Russian Baby Makers 5 Cossack Squats - Each Side (Bodyweight) 5 Worlds Greatest Stretch - Each Side 15 meters - High Knees 15 meters - Butt Kicks 15 meters - Quad Pulls 15 meters - Toy Soldiers 15 meters - Lateral Shuffle (Both Directions) 15 meters - A Skips 15 meters - B Skips 15 meters - High Knee Carioca (Both Directions) Rest 30-60 seconds between each movement
B
Max Effort Broad Jump
3 x 3
C
Sprint
3 x 10
D
Safety Bar Box Squat
4 x 4 @ 75 %
E
Incline DB Bench Press
3 x 6
F
GHD Hip Extension
3 x 8
G
Chest-Supported DB Row
3 x 8
Prep
A
Sprint Dynamic Warm Up
2 Minute Cardio Choice (Jog, Row, Bike) 10 Reps - Russian Baby Makers 5 Cossack Squats - Each Side (Bodyweight) 5 Worlds Greatest Stretch - Each Side 15 meters - High Knees 15 meters - Butt Kicks 15 meters - Quad Pulls 15 meters - Toy Soldiers 15 Meters - Lateral Shuffle (Both Directions) 15 meters - A Skips 15 meters - B Skips 15 meters - High Knee Carioca (Both Directions) Rest 30-60 seconds between each movement
B
60 Yard Sprint
C
10 Yard Sprint
D
40 Yard Sprint
E
Max Effort Broad Jump
Recovery
A
Speed Recovery Warm Up
2 Minute Cardio Choice -Pick One (Jog, Row, Bike) 10 Reps - Russian Baby Makers 5 Cossack Squats - Each Side (Bodyweight) 5 Worlds Greatest Stretch - Each Side 3 rounds: 5 each side - Hip (Shin Bone) 90/90 rotations 3 each side - Down Dog to Pigeon Stretch (hold 3 seconds each down dog & each pigeon)
Speed Program Circuit 1
B
All Cardio Pieces - PERFORM in HEART RATE ZONE 2 3 Rounds for Quality - Should take around 30 minutes 30 seconds each - Overcoming Isometric Single Leg Calf Raise 3 Minutes Conditioning Machine - (Pick one) Rower or Stationary Bike or Air Bike or Ski Erg 8 reps (each) - Hip Flexor Curl 3 Minutes Conditioning Machine - (Pick one) Rower or Stationary Bike or Air Bike or Ski Erg
Prep
A
Sprint Dynamic Warm Up
2 Minute Cardio Choice - Pick One (Jog, Row, Bike) 10 Reps - Russian Baby Makers 5 Cossack Squats - Each Side (Bodyweight) 5 Worlds Greatest Stretch - Each Side 15 meters - High Knees 15 meters - Butt Kicks 15 meters - Quad Pulls 15 meters - Toy Soldiers 15 Meters - Lateral Shuffle (Both Directions) 15 meters - A Skips 15 meters - B Skips 15 meters - High Knee Carioca (Both Directions) Rest 30-60 seconds between each movement
B
Flying 10's
2 x 10
C
Rear Foot Elevated Single Leg Pogos
3 x 10
D
Push Press
4 x 4 @ 75 %
E
Barbell Hip Thrust
3 x 8
F
Pull-Up
3 x 6
G
DB Split Squat
3 x 8
Recovery
A
Speed Recovery Warm Up
2 Minute Cardio Choice (Jog, Row, Bike) 10 Reps - Russian Baby Makers 5 Cossack Squats - Each Side (Bodyweight) 5 Worlds Greatest Stretch - Each Side 3 rounds: 5 each side - Hip 90/90 rotations 3 each side - Down Dog to Pigeon Stretch (hold 3 seconds each down dog & each pigeon)
Conditioning
B
Speed Program Circuit 2
All Cardio Pieces - PERFORM in HEART RATE ZONE 2 3 Rounds for Quality - Should take around 30 minutes 3 Minutes Conditioning Machine (Pick One) Rower or Stationary Bike or Air Bike or Ski Erg 12 reps - Triceps Push downs 3 Minutes Conditioning Machine (Pick One) Rower or Stationary Bike or Air Bike or Ski Erg 12 Reps - Face Pulls
Prep
A
Sprint Dynamic Warm Up
2 Minute Cardio Choice (Jog, Row, Bike) 10 Reps - Russian Baby Makers 5 Cossack Squats - Each Side (Bodyweight) 5 Worlds Greatest Stretch - Each Side 15 meters - High Knees 15 meters - Butt Kicks 15 meters - Quad Pulls 15 meters - Toy Soldiers 15 Meters - Lateral Shuffle (Both Directions) 15 meters - A Skips 15 meters - B Skips 15 meters - High Knee Carioca (Both Directions) Rest 30-60 seconds between each movement
B
Sprint
3 x 20
C
Flying 10's
3 x 10
D1
Explosive Trap Bar Deadlift
4 x 3 @ 65 %
D2
Box Jump
4 x 2
E
DB Bench Press
3 x 8
F
Single Leg Leg Extension
3 x 8
G
1-Arm DB Row
3 x 8
Recovery
A
Speed Recovery Warm Up
2 Minute Cardio Choice (Jog, Row, Bike) 10 Reps - Russian Baby Makers 5 Cossack Squats - Each Side (Bodyweight) 5 Worlds Greatest Stretch - Each Side 3 rounds: 5 each side - Hip 90/90 rotations 3 each side - Down Dog to Pigeon Stretch (hold 3 seconds each down dog & each pigeon)
Speed Program Circuit 1
B
All Cardio Pieces - PERFORM in HEART RATE ZONE 2 3 Rounds for Quality - Should take around 30 minutes 30 seconds each - Overcoming Isometric Single Leg Calf Raise 3 Minutes Conditioning Machine - Rower, Stationary Bike, Air Bike, Ski Erg 8 reps (each) - Hip Flexor Curl 3 Minutes Conditioning Machine - Rower, Stationary Bike, Air Bike, Ski Erg
Matt Casturo
Dr. Matt Casturo is a sports performance specialist and has helped thousands of athletes maximize their training through The Movement System.
