New

Speed Academy 2.0

Impulse Athletics

Coach
Kyle Donsberger

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.

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Improved Force Development
This program is tailored to improve force development through specific plyometric days and plyometric exercises on other days that work exclusively on developing explosive power and coordination. You will see increased power output if you put in the effort and focus on the intensity of every movement.
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Improved Rate of Force Development
Through this program there are days focused on improving rate of force development in multiple areas of speed development, from initial acceleration to top speed and change of direction. There are drills broken down to improve acceleration mechanics, change of direction mechanics and overall sprinting mechanics. If you are committed to making a change you will see an improvement!
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Improved Direction of Force
One of the keys of speed development is the ability to direct force. Every drill in this program has a component of working on direction of force from slower movements like big power plyometrics (standing broad jump) to speed drills like dead legs to full speed work like speed hops. By improving your direction of force you will immediately improve your speed; in acceleration, top speed or COD!
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background and a recovery session/wk
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches & team will push you harder, know you better, & keep you going longer, all through an app.
Equipment
Required
Space - 30+m (Track, Field, Court, whatever)
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Sample Week
Week 1 of 6-week program
Sunday
Plyo Day 1 (SA 2.0)

Conditioning

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

D1

Strides

3 x 30

D2

Skips for Height

2 x 20

E

Bounding

3 x 30

F

3 Double Leg Hop

2 x 2

G

Squat Jump to 3 Double Leg Hop

1 x 3

H

3 Single Leg Hop

2 x 2

I

Hop/Step/Hop

3 x 30

Tuesday
Initial Acceleration Day 1 - Explosive Power (SA 2.0)

Conditioning

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

D1

Strides

3 x 30

D2

Dead Legs

2 x 20

E

Build Up

3 x 30

F

Standing Start

2 x 10

G

Single Leg Hop

1 x 3

H

Standing Start

2 x 10

I

Single Leg Hop

1 x 3

J

Standing Start

2 x 10

Wednesday
Mobility - Lower Body

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

Thursday
Technical Speed Day - Good Pace (SA 2.0)

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

D1

Strides

3 x 30

D2

Dead Legs

2 x 20

D3

Walking Strides

2 x 20

Skill/Tech

E

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

F

Strides

3 x 30

Saturday
Change of Direction Day 1 (SA 2.0)

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

D1

Strides

3 x 30

D2

Fast Feet

1 x 3

E1

Agility Cones - Single Leg (Stability)

1 x 3

E2

Agility Cones - Fast Feet

1 x 3

E3

Agility Cones - Single Leg

1 x 3

E4

Agility Pods

1 x 5

F1

2-4-2

1 x 5

F2

5-10-5

1 x 5

Coach
coach-avatar Kyle Donsberger

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.

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Why let the competition get a step ahead?

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

Get Speed Academy 2.0
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FAQs
Isn't speed a quality not a skill?
Many people think that you can't train speed but it is a skill just like anything else that can be trained and mechanics can be improved if you focus on specifics. There have been many athletes that I have worked with who have come in to work on speed and left significantly faster than they came in.
How important is speed in team sports anyways?
Initial acceleration, specifically 10m speed, is the biggest indicator from elite performers to mediocre athletes. The biggest differential is not skill in the sport but quickness and ability to accelerate. So why take the risk?
Speed Academy 2.0