Off-Season High-Speed Running Program - Beginner

Ollie Jenkins Athletic Performance

Speed, Field Sports, Strength & Conditioning
Coach
Ollie Jenkins

Speed is the game changer..

We’re all familiar with the notion that speed is king. Sport science research has revealed that the fastest athletes sign bigger contracts and score more often than their slower peers. There is no substitute for raw speed, it decides the moments that matter. Seeing an athlete at full stride leaving the opposition in their wake is a sight to behold and the holy grail of sports performance. Coaches will pay millions for it and the good news is, with proper programming, anyone can develop their sprint speed.

Price is displayed in USD

$99
Get Off-Season High-Speed Running Program - Beginner
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Speed & Agility
A field sport program that translates to where it matters most, no matter your domain. This program is comprehensive in improving Acceleration + Max Velocity, and Change of Direction (COD) + Agility.
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Evidence Based, Field Tested
Using scientific principles and methods, utilised by high performing, elite athletes you can rest assured knowing your hard work will be rewarded.
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Injury Prevention & Robustness
The best ability is availability, you can’t showcase your skills when you’re on the sidelines. Max Velocity Sprinting is emerging as the best way to bulletproof your hamstrings.
Features
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Programming 2 days per week
2x 1-hour sessions covering Linear Acceleration + Max Velocity, and Change of Direction + Agility.
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Exercise Video Guidance
Instructional videos and notes on **ALL** exercises/drills to guide and allow seamless execution.
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Delivered through TrainHeroic
Making elite training accessible to every part of the world.
Equipment
Required
Cones/Markers
Recommended
Power Bands
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Sample Week
Week 1 of 12-week program
Sunday
High Speed Running: Week 1 - Session 1

A1

Toe / Heel Walks

2 x 10

A2

Walking Lunge

2 x 10

A3

Arabesque to Hip Lock

2 x 10

A4

Lateral Lunge

2 x 10

A5

Hammy Sweeps

2 x 10

A6

Pogo Jump

2 x 5

A7

Leg Swings

2 x 20

B1

Single Leg Wall Drive

2 x 8

B2

Wall Drill Switching

2 x 8

B3

Deceleration Mechanics - Bilateral

2 x 10

C1

Banded Bounding

4 x 10

C2

Sprint - 2 Point Start

6 x 10

Thursday
High Speed Running: Week 1 - Session 2

A1

Toe / Heel Walks

2 x 10

A2

Walking Lunge

2 x 10

A3

Arabesque to Hip Lock

2 x 10

A4

Lateral Lunge

2 x 10

A5

Hammy Sweeps

2 x 10

A6

Pogo Jump

2 x 5

A7

Leg Swings

2 x 20

B1

Push to Base

2 x 20

B2

Lateral Shuffle

2 x 20

B3

Lateral Bound

2 x 20

B4

Deceleration Mechanics - Bilateral

2 x 10

C1

Box Drill - Facing Up - COD

2 x 5

C2

H Drill - COD

2 x 5

C3

J5 Run

2 x 2 @ 5

Coach
More from Ollie Jenkins Athletic Performance
coach-avatar Ollie Jenkins

ASCA (Australian Strength & Conditioning Association) Accredited Coach and Member. Certificate III & VI in Fitness with @athletesauthority. Mentorship with @woodfordssc. Ex Victorian U19 Athlete. Accomplished and passionate Cricket and S&C Coach with 4 years of experience with leading Athletic High Performance managers in elite sport.

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FAQs
Who is this program for?
This is designed for dedicated athletes looking to develop game breaking speed, however don't have a background in genuine sprinting. Lucky for you you're in the right place. Sprinting is stressful, so each week is written to ensure your body can acclimatise to the volume appropriately and adapt.
What surface should I be training on?
I would recommend an athletics track for the first session directed toward Acceleration and Max Velocity, and a field for the second session directed toward Change of Direction (COD) and Agility. However if you don't have access to an athletics track a field will do fine.
Can I run this concurrently with my Strength & Conditioning program?
Yes! This is designed to be a part of your physical preparation, and will compliment your gym work perfectly. If training both on the same day, the best option is to complete your speed session prior to your strength session, in order to reduce the likelihood of injury and improve session quality.
What if I want to train more than 2x per week?
If for whatever reason you aren't spending as much time into your gym work and want to spend more time chasing high-speed running adaptations, you could repeat Session 1 each week for a total of 3 sessions, provided you're balancing the stress and recovery on your body.

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