This program is building off the original Speed Academy and focuses on developing your speed and initial acceleration as well as your change of direction abilities. The focus is on improving mechanics and helping to develop power and control your direction of force to maximize your abilities. There are 5 sessions a week that range from explosive plyometrics to initial acceleartion, to top speed work, to change of direction mechanics. The purpose of this program is to give you a variety of stimuli to improve your running mechanics in all areas with sessions targeted to each area. There are 3 non-negotiables to speed development: force production, direction of force and rate of force. Through this program these three non-negotiables are addressed in different planes and different phases of speed training.
Prep
A
Track Warm-up
General movement to get the heart rate up My warm-up is 200-400m jog to warm up, arm circles (forwards and backwards), lateral arm swings, sprint arms, grass sweeps, forward bends (forward, lateral each side), lateral lunges, leg swings (forward, lateral)
B1
Heel/Toe Rock
2 x 10
B2
Heel/Toe Walk
2 x 10
C1
Bucket Holds
2 x 10
C2
Bucket Switches
2 x 10
D
Pogos
2 x 10
E1
Strides
3 x 30
E2
Skips for Height
2 x 20
F
Bounding
3 x 30
G
3 Double Leg Hop
2 x 2
H
Squat Jump to 3 Double Leg Hop
1 x 3
I
3 Single Leg Hop
2 x 2
J
Hop/Step/Hop
3 x 30
Prep
A
Track Warm-up
General movement to get the heart rate up My warm-up is 200-400m jog to warm up, arm circles (forwards and backwards), lateral arm swings, sprint arms, grass sweeps, forward bends (forward, lateral each side), lateral lunges, leg swings (forward, lateral)
B1
Heel/Toe Rock
2 x 10
B2
Heel/Toe Walk
2 x 10
C1
Bucket Holds
2 x 10
C2
Bucket Switches
2 x 10
D
Pogos
2 x 10
E1
Strides
3 x 30
E2
Dead Legs
2 x 20
F1
Ankle Dribbles
2 x 10
F2
Calf Dribbles
2 x 10
F3
Knee Dribbles
2 x 10
G
Build Up
3 x 30
H1
Standing Start
2 x 10
H2
Single Leg Hop
1 x 3
I1
Standing Start
2 x 10
I2
Single Leg Hop
1 x 3
J
Standing Start
2 x 10
A
My Dynamic Warmup
1 x 5:00
B1
Wall Squat
3 x 4
B2
Hip Openers
3 x 3
B3
Hip Circles (Forward)
2 x 5
B4
Hip Circles (Reverse)
2 x 5
B5
Inchworms
3 x 3
B6
Glute Bridge (Mobility)
3 x 10
B7
Lateral Lunges (Mobility)
3 x 5
B8
Couch Stretch
3 x 30
B9
Pigeon Stretches
3 x 30
Prep
A
Track Warm-up
General movement to get the heart rate up My warm-up is 200-400m jog to warm up, arm circles (forwards and backwards), lateral arm swings, sprint arms, grass sweeps, forward bends (forward, lateral each side), lateral lunges, leg swings (forward, lateral)
B1
Heel/Toe Rock
2 x 10
B2
Heel/Toe Walk
2 x 10
C1
Bucket Holds
2 x 10
C2
Bucket Switches
2 x 10
D
Pogos
2 x 10
E1
Strides
3 x 30
E2
Dead Legs
2 x 20
E3
Walking Strides
2 x 20
F1
Ankle Dribbles
2 x 10
F2
Calf Dribbles
2 x 10
F3
Knee Dribbles
2 x 10
Skill/Tech
G
Good Pace Session
Focus on technical running form Do 2 sets of the good pace session: GP/PU/FR/F GP/PU/FR/F Good Pace (GP) = a step above a stride (65% speed), focus on 3 technical cues (ex. high knees, long stride, stay tall) Pick Up = a step above GP (75-80% speed), focus on 2 most important technical cues (ex. long stride, stay tall) Fast Relaxed = a step below full speed (90% speed), focus on most important technical cue (ex. long stride) Fast = full speed, be aware of what is breaking down (ex. stride length shortens) but consciously focus on moving at full speed
H
Strides
3 x 30
Prep
A
Track Warm-up
General movement to get the heart rate up My warm-up is 200-400m jog to warm up, arm circles (forwards and backwards), lateral arm swings, sprint arms, grass sweeps, forward bends (forward, lateral each side), lateral lunges, leg swings (forward, lateral)
B1
Heel/Toe Rock
2 x 10
B2
Heel/Toe Walk
2 x 10
C1
Bucket Holds
C2
Bucket Switches
D
Pogos
2 x 10
E1
Strides
3 x 30
E2
Fast Feet
1 x 3
F1
Ankle Dribbles
2 x 10
F2
Calf Dribbles
2 x 10
F3
Knee Dribbles
2 x 10
G1
Stability Cones
1 x 3
G2
Agility Cones - Fast Feet
1 x 3
G3
Agility Cones - Single Leg
1 x 3
G4
Agility Pods
1 x 5
H1
2-4-2
1 x 5
H2
5-10-5
1 x 5
Kyle has his Certified Strength and Conditioning Specialist certification. He has gone through the Parisi Speed School Mentorship as well as many other professional development opportunities from some of the highest level coaches in North America. Kyle is also a national team member in the sport of skeleton for Canada where he has the opportunity to implement his training ideologies practically.
This program is based on experience in getting athletes to the next level of their sport, mostly university/college and has been tested specifically on Coach Kyle who competes for Canada in international competition. Everything is evidence based and perfor
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