The Speed Mechanic
FootballThis beginner program is a 8-week program has a clear focus around accelerations and maximal velocity work.
This program creates stressors that really drive adaptation. Allowing players to work through the technical elements of accelerations and maximal velocity work with a focus on:
Building on the athletes buckets:⚡️ Physical ⚡️ Technical ⚡️ Psychological.
This is a fantastic program if you are looking to get faster but also move better creating more optimised movement strategies that enhance performance.
4 sessions per week
Must use App app to view and log training
Program Training
A
Sprint Warm_Up (1).
2 x 10
B1
Dowel Marches
3 x 10
B2
Dowel - Skips
3 x 10
B3
Wall Marches
@ 20
B4
Wall Switch
3 x 20
C1
Dowel Acceleration.
5 x 10
C2
LINEAR SPEED ACCELERATION
5 x 10
D1
Broad_Jump
4 x 3
D2
Drive Step
3 x 6
D3
Low Pogo Jumps
3 x 5
A
Heroic Warm-up
2 x 30
B1
Partner Nordic Hamstring Curl
3 x 5
B2
3-Bucket Hold
3 x 30
B3
Spring Ankle Position 1 / Level 1
3 x 45
C1
Low Pogo + High Pogo
3 x 10
C2
Copenhagen Hold
C3
Glute activation bridge
3 x 15
A
Sprint Warm_Up (1).
2 x 10
B1
Swing Snap
4 x 30
B2
Straight_Leg_Bounds
4 x 10
B3
3-Bucket Hold
4 x 30
C1
Dowel Marches
3 x 10
C2
Dowel - Skips
3 x 10
D
Flying 40s
6 x 1
A
Sprint Warm_Up (1).
2 x 10
B1
Thoracic Spine Mobility - Lax Ball
3 x 10
B2
Walking Hip Mobility
3 x 10
B3
Press Ups (Mobility)
3 x 10
C
10 Yard Sprint
4 x 8 @ 2.5
D
Flying 40s
4 x 7 @ 4.3
Jack Bray
West Brom Footballer
Verified Athlete"This program is insane, i used this before moving onto the advanced speed program. I was told by my coaches that i wasn't fast enough and needed to improve my speed, at the time I was playing as a scholar at Harrogate Town. Without this program i would have not Signed for West Brom professionally."
Hakan Dalbal
National Competitive Athlete
Verified Athlete"The programs that The Speed Mechanic provide are another level, they cater for all your needs and improve your speed in no time. The knowledge, expertise and support you get from these program is like no other, i am now trying to push for the Olympic something that would not have been possible!"
