Force First
Strength & Speed builds the foundation every fast athlete needs: force. Across four sessions per week, you'll combine heavy strength work, sprinting, jumping, hypertrophy and low-intensity aerobic training. Every rep is performed with maximal intent, while volume, intensity, and density are precisely dosed using science-based principles, so you get the adaptation without the unnecessary fatigue. You're fast because you're strong first. This block is designed to raise your force output, sharpen your speed and power, keep your conditioning solid, and build a physique that matches your performance. It's also the first step in a progression: when you finish, the next 4-week block will be ready to take you further.
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Mini Band Push
1 x 20
A2
Mini Band Pulses
1 x 0:20
A3
Banded Shoulder Y
1 x 10
A4
Half-Kneeling T-Spine Rotation (ea.)
1 x 10
B
Plyo Push-Up
2 x 10
C1
BB Bench Press
4 x 6 @ 70 %
C2
Chest Supported Alt. DB Row (ea.)
4 x 10
D1
DB Bench Press
3 x 8
D2
DB Posterior Shoulder Raises
3 x 10
E1
Tricep Pushdown
3 x 12
E2
Standing Alt. Biceps Curls (ea.)
3 x 12
F
Banded Bicycle Core (ea.)
2 x 8
Active Dynamic Warm-up
A
Lower-Body Warm-up
Perform each exercise for 10 yards, one after the other.
B
Resisted Sprint
5 x 10 @ 30 %
C
Two-point Start Sprint
3 x 20
D
Seated Broad Jump to Box
3 x 3
E
SA DB snatch (ea.)
3 x 3
F
DB bulgarian squat (ea.)
3 x 7
G
Trap Bar Deadlift
2 x 8
H
SL Calf Raises (ea.)
2 x 10
I
Front Squat Iso Hold
2 x 0:20
J1
Alternating BirdDog (ea.)
1 x 10
J2
Lateral Lunge (ea.)
1 x 10
Option 1
A
Tempo Circuit
Running + bodyweight. - Run 20 sec @ ~70% effort — controlled, not a sprint. - x10 reps of one push-up variation. - x10 reps of one row variation. - x10 reps of one ab exercise. That's one round. Complete 4 rounds back to back, rest 2-3 min, and repeat the whole circuit 3 times in total. Pick your variations before you start and keep them the same for all rounds.
Conditioning
B
Bike Intervals
1 round = 30 sec hard (~80% effort) + 30 sec easy (~50%). Four rounds back to back = 1 set, 4 minutes of continuous pedaling. Rest 3 min easy between sets. Complete 3 sets total. ~80% means hard but repeatable — if round 4 collapses, you went out too hot on round 1.
Option 3
C
Easy Continuous Cardio
Steady, easy pace — you should be able to hold a conversation the whole time. This is aerobic volume, not a workout. If you finish it tired, you went too hard. Suggested Swaps: Elliptical, Brisk Walk / Weight Vest Walk, rowing
A1
Mini Band Shoulder Press
1 x 10
A2
Mini Band Half Circle (ea.)
1 x 0:10
A3
Pull apart
1 x 10
A4
Prone Snow Angel
1 x 10
B1
Chest Supported DB Row
3 x 8
B2
Incline DB Press
3 x 10
C1
Lat. Shoulder Raises
3 x 8
C2
Dips
3 x 10
D1
DB Front Raise
3 x 8
D2
Cable Crunch
3 x 8
E1
Standing DB Shoulder Press
2 x 5-8
E2
Mountain Climbers (ea.)
2 x 10
F
Suitcase Carry
2 x 15
Active Dynamic Warm-up
A
Lower-Body Warm-up
Perform each exercise for 10 yards, one after the other.
B
Tempo Run
2 x 50 @ 8
C
Two-point Start Sprint
5 x 10
D
CMJ (Dumbbells)
4 x 2
E
CMJ (hands on hips)
1 x 4
F
BB Back Squat
3 x 8 @ 65 %
G
Leg Extension
2 x 12
H
Hip Thrust
2 x 10
I1
SL Soleus Isometric (ea.)
2 x 0:20
I2
Isometric Lunge Hold
2 x 0:20
I3
Hanging Knee to Chest
2 x 10
Option 1
A
Tempo Circuit
Running + bodyweight. - Run 20 sec @ ~70% effort — controlled, not a sprint. - x10 reps of one push-up variation. - x10 reps of one row variation. - x10 reps of one ab exercise. That's one round. Complete 4 rounds back to back, rest 2-3 min, and repeat the whole circuit 3 times in total. Pick your variations before you start and keep them the same for all rounds.
Conditioning
B
Bike Intervals
1 round = 30 sec hard (~80% effort) + 30 sec easy (~50%). Four rounds back to back = 1 set, 4 minutes of continuous pedaling. Rest 3 min easy between sets. Complete 3 sets total. ~80% means hard but repeatable — if round 4 collapses, you went out too hot on round 1.
Option 3
C
Easy Continuous Cardio
Steady, easy pace — you should be able to hold a conversation the whole time. This is aerobic volume, not a workout. If you finish it tired, you went too hard. Suggested Swaps: Elliptical, Brisk Walk / Weight Vest Walk, rowing
