Game Speed Protocol
Nick Greyno | Live Free Performance
LacrosseA 3 month, 2 day per week speed program designed to develop real, game transferable speed. Built around acceleration and max velocity training, this program improves first step quickness, top end speed, and overall athleticism while exposing you to the high intensity running needed to perform and stay resilient in sport. Designed to fit any schedule and deliver results on the field.
A
General Dynamic Warm Up
1 x 20
Prep
B
Plyo Prep Circuit
Perform these exercises as a circuit: 2 Rounds Through Pogos In Place 10 reps Lateral Pogos 10 reps each side SL Hops Right 10 reps SL Hops Left 10 reps *Rest 30 seconds to a minute between rounds
Skill/Tech
C
Speed Improvement Drills Circuit (acceleration)
Acceleration Circuit: 3 rounds A-March 10yds + Walk Back A-Switch 10yds + Walk Back A 1-2-3 10yds + Walk Back *Repeat 3 times through
D
Tuck Jump (In Place)
2 x 3
E
Sub-Max Fly 10 (Build + Sub-Max Sprint)
3 x 1 @ 30
F
Alternating Bounds
2 x 20
G
Single Leg Hop in Place (Continuous)
2 x 0:20
A
General Dynamic Warm Up
1 x 20
Prep
B
Plyo Prep Circuit
Perform these exercises as a circuit: 2 Rounds Through Pogos In Place 10 reps Lateral Pogos 10 reps each side SL Hops Right 10 reps SL Hops Left 10 reps *Rest 30 seconds to a minute between rounds
Skill/Tech
C
Speed Improvement Drills Circuit (acceleration)
Acceleration Circuit: 2 rounds A-March 10yds + Walk Back A-Switch 10yds + Walk Back A 1-2-3 10yds + Walk Back *Repeat 3 times through
D
Broad Jump
3 x 2
E
GRID Sprint/Stop
2 x 4 @ 5
F
GRID Sprint + Split Stop
2 x 4 @ 10
G
Half Kneeling Sprint
4 x 4 @ 5
H
Sprint
3 x 2 @ 10
Nick Greyno
Built by an experienced speed and strength coach with a background at high-level collegiate programs. This program develops real speed through proven methods building acceleration, max velocity, and game ready athleticism so you can move faster, perform better, and stay healthy.
Start training with purpose driven speed work designed to make you faster, more explosive, and game ready in just 12 weeks.
Get Game Speed Protocol
Sophie
Maryland Women's Lacrosse
Verified Athlete"Nick is extremely knowledgeable and dedicated. At Maryland he kept us motivated, healthy, and improving as athletes. Our team became faster, stronger, and more competitive. His attention to detail and care helped me reach levels I didn’t think possible. A coach who truly invests in his athletes."
Kennedy
Maryland Women's Lacrosse
Verified Athlete"Nick is one of the most dedicated coaches I’ve ever met. Nothing ever changed his energy or positivity. He pushed us to work harder, stay committed, and believe in ourselves. His passion and consistency made us better athletes and left a lasting impact on our program."
Roxy
Maryland Women's Lacrosse
Verified Athlete"Nick was always there for every single one of his athlete’s no matter the circumstances. It was truly an honor and pleasure to get the opportunity to work with Nick as my strength and conditioning coach! I will always be forever grateful and thankful, for what he has taught me."
