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The Game Speed BLUEPRINT

Jason Feairheller

Strength & Conditioning, Speed, Field Sports
Coach
Jason Feairheller

The Game Speed Blueprint is a high-performance, 8-week training program meticulously designed for athletes who demand elite-level speed, power, agility, and strength. Targeted for high school, collegiate, and professional athletes, The Blueprint is built to deliver real, measurable improvements in game-changing athletic performance.

If you want to dominate your sport—whether on the field, court, or track—The Blueprint is the proven system to help you get there. This program integrates cutting-edge speed techniques, explosive power training, and strength training to maximize your athletic potential. You’ll become a faster, more agile, and more powerful version of yourself, with results you can see and feel in every game.

Why The Blueprint?

Tailored for High-Level Athletes: The Blueprint is designed for athletes who are already competing at a high level and want to push their performance to the edge. This program isn’t for beginners—it’s for athletes who are serious about maximizing their speed, power, and agility.

Scientifically Proven: Built on the latest research in sports science, The Blueprint uses the most effective methods for developing world-class speed and power.

Progressive, Measurable Results: Each week of the program is designed to push you harder, with measurable outcomes at every stage, so you’ll know you’re getting faster, stronger, and more explosive week by week.

Game-Changing Performance: The Blueprint integrates sport-specific drills to ensure your new speed and power translates directly into on-field results.

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Next-Level Change of Direction
Improve your ability to cut, shift, and react with lightning-fast movements and precise direction changes.
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Elite Speed
Master acceleration, top-end speed, and sprint mechanics to leave your competition in the dust.
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Total Athlete Development
From injury prevention to strength-building, this program develops every physical component necessary for high-level competition.
Features
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Programming 5 days per week
5 Days of Programming Per Week Including 2 Linear Speed Workouts 3 Change of Direction Workouts 4 Strength Workouts 1 Active Recovery/Mobility Workout
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HD Video Guidance
Jason's video instruction ensures every rep is done with confidence and control
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Coaching with Passion
Get to work with a coach that brings experience, expertise, and a passion in developing athletic speed and power
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Delivered through TrainHeroic
Seamless access to complete your workouts and track your progress; all through an app.
Equipment
Required
Barbells // Dumbbells // Squat Rack // Bench // Medicine Balls // Space to perform the speed drills / Up to 40yds on Linear Speed
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Sample Week
Week 1 of 8-week program
Sunday
Introduction Video

Improving Game Speed and Power Introduction Video

A

Watch this video before you start!

Sunday
Speed Day 1

Prep

A

Improving Game Speed Warm Up

Follow along with the video!

Speed Circuit 1

B

3 Sets: 1A. Rapid Fire Short Range Prime Time x5-8yd 1B. Sprint x20yds @80% 1C. Bent Knee Prime Time 2x30yd

Speed Circuit 2

C

2 sets: 2A. 2 Step Bound-Continuous 1x30yd ea 2B. Sprint x20yd @90%

Speed Circuit 3

D

Complete 2 Series: Build Up Sprint 4x10yd Build Up+10yd Sprint. Rest 2-3 minutes between series.

Sunday
Strength Day 1

10 Minute EMOM

A

1A (odd minutes). High Hang Power Clean 2x+Hang Power Clean x1 1B (even minutes). Depth Jump Off Low Box x3

B

SL Quarter Squat Overcoming Isometric

2 x 2 @ 3

C1

Back Squat

3 x 5

C2

Swivel Hips

3 x 10

D1

Lying Hamstring Switch

3 x 10

D2

Seated Single Leg DB Calf Raise with Pause

3 x 10

D3

V Sit Halo

3 x 8

E

Stability Ball Bridge with Adductor Squeeze

1 x 1:00

Monday
Speed Day 2

Prep

A

Improving Game Speed Warm Up

Follow along with the video!

Speed Circuit 1

B

3 Sets: 1A. Drop to Attacking Jab Step x3ea 1B. Foot Replace Attacking Punch x3ea 1C. Straddle Jumps Forward , x10 reset after each rep

Speed Circuit 2

C

3 Sets: 2A. Foot Replace 45 Attacking Sprint x2ea (8-10yd) 2B. 1-2-3 with Jab Step x5ea 2C. Zig Zag Tuck Jump x8 Jumps

Speed Circuit 3

D

3 Sets: 3A. Angled Sprint to Side Step and Cut Back x2ea (10yd) 3B. Angled Sprint to Side Step Stop and Start x2ea (5-8yd) 3C. Angled Forward Broad Jump x2ea

Monday
Strength Day 2

10 Minute EMOM

A

10 min EMOM 1A (odd minutes). DB Muscle Snatch x5 1B (even minutes). Plyo Push Up x6

B

Bench Press Overcoming Isometric

2 x 2 @ 3

C

Bench Press from Pins

5 x 3

D1

Chin Up

3 x 10

D2

1 Arm DB Press

3 x 10

D3

Superman W Hold

3 x 30

E

Iso Push Up

1 x 2:00

Tuesday
A. Speed Day 3

Prep

A

Improving Game Speed Warm Up

Follow along with the video!

Speed Circuit 1

B

3 Sets: 1A. Shuffle POPC x3ea 1B. Half Kneeling Lateral Start x1ea (5-8yd) 1C. Rapid Fire Side to Side Jumps x10ea

Speed Circuit 2

C

3 Sets: 2A. Narrow Stance Drop to Snap Shuffle x3ea 2B. Split Stance Rapid Fire MB Rotation x12ea 2C. Side to Side Pogo Jumps Over Mat x8ea

Speed Circuit 3

D

3 Sets: 3A. Repeat Lateral Run Stop and Start x1ea (Stop and Start 3x) 3B. Drop Lateral Punch to Sprint Back x2ea (5yd) 3C. Deep Range Split Squat Jumps x12ea

Tuesday
B. Active Recovery

Foot Circuit

A

2 Sets: Foot Circuit: SHOES OFF! 1A .Plate Walks on Toes 2x1ea 1B .Knee Drive From Toe Off Position 2x5ea

Medicine Ball Movement Circuit

B

2. Medicine Ball Movement Circuit *Use a 2-5lb Medicine Ball or Plate

Core Circuit

C

3 sets: 3A. Back Extn x20 3B. Elevated Side Plank Lift x10, 2 sec pause at bottom 3C. Alternating V Up x10ea 3D. MB Fig 8 Under Legs x10

Thursday
Speed Day 4

Prep

A

Improving Game Speed Warm Up

Follow along with the video!

Speed Circuit 1

B

3 Sets: 1A. Snap Skip x10yd 1B. Pushup Start x10yd 1C. Broad Jump x4

Speed Circuit 2

C

2 sets: 2A. Snap Run x6 (3 switches each rep) 2B. Crouch Start x10yd

Speed Circuit 3

D

Complete 2 Series: 2pt start 5x10yd. Rest 2-3 minutes between series.

Thursday
Strength Day 3

10 Min EMOM

A

10 min EMOM 1A (odd minutes). High Hang Power Clean 2x+Hang Power Clean 1B (even minutes). SL Box Jump to SL Landing 3x3ea

B1

Back Squat From Pins

5 x 3

B2

Swivel Hips

3 x 10

C1

DB Lateral Lunge

3 x 10

C2

SB Adductor Squeeze

3 x 0:30

C3

V Sit Halo

3 x 8

D

Iso Split Squat

1 x 2:00

Friday
Speed Day 5

Prep

A

Improving Game Speed Warm Up

Follow along with the video!

Speed Circuit 1

B

3 Sets: 1A. Hip Turn to 3 Way Shuffle POPC x1ea 1B. Hip Turn to Tight Curve Run x2ea (5-8yd) 1C. Retreating Straddle Jump x12

Speed Circuit 2

C

3 Sets: 2A. Hip Turn to Lateral Run POPC 3x to Retreating Sprint x1ea (10yd) 2B.Step with OH MB Fake Slam x5ea 2C. Backward Pogo Jump x8

Speed Circuit 3

D

3 Sets: 3A. Drop to Hip Turn Lateral Run POPC x3ea 3B. Curve Run to Retreating Sprint x1ea (10-15yd) 3C. Retreating Bound x5ea

Friday
Strength Day 4

10 Min EMOM

A

10 min EMOM 1A (odd minutes). Snatch Grip Hang High Pull x5 1B (even minutes). Dead Start Lateral Plyo Push Up x3ea

B

Rebound Bench Press

4 x 5

C1

Chest Supported DB Rebound Row

3 x 10

C2

Rebound Plate Front Raise

3 x 12

C3

Hammer Curl

3 x 15

D

90 Degree Chin Hang

1 x 1:00

Coach
coach-avatar Jason Feairheller

Jason Feairheller is the Co-Owner and Strength Coach at Function and Strength in Bridgeport, Pennsylvania. When Jason began his training career, he had an interest in speed training, and over the past decade, that interest has turned into a passion. He is also co-host of the “Speed and Power” podcast.

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Are You Ready to Become Unstoppable?

The Blueprint isn’t just another training program—it’s a performance transformation. If you're an athlete who is serious about taking your speed, power, and game-time performance to the next level, The Blueprint is your formula for success.

Get The Game Speed BLUEPRINT
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The Proof
verified-athlete-avatar Cooper and Declan Heilig

Ohio State Lacrosse 2026

Verified Athlete

""Jason Feairheller has been instrumental in both my sons' athletic development to enhance their speed and explosiveness. His expertise and dedication have significantly impacted their success, and I highly recommend him to any athlete." Chris Heilig"

verified-athlete-avatar Maddy Siegrist

Dallas Wings, WNBA

Verified Athlete

""This off season I was able to train with Jason for strength training and speed training. I've never felt more physically prepared going into a season than I did this year. The atmosphere was first class and extremely effective and efficient.""

The Game Speed BLUEPRINT