The Game Speed BLUEPRINT
Jason Feairheller
Strength & Conditioning, Speed, Field SportsThe 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.
Improving Game Speed and Power Introduction Video
A
Watch this video before you start!
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.
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
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
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
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
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
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.
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
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
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
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.
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
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"
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.""