New

First Gear Program

The Speed System

Track & Field, Multi-sport, Speed

Coach

Tierre Jones

Unlock Elite Speed—Faster Than You Thought Possible

The Speed System’s 4-Week First Gear program is your gateway to becoming a faster, more explosive athlete—no matter your starting point. Designed by top-level performance coaches, this program delivers a science-backed approach to speed development that goes beyond basic drills. With a focus on technique, progression, and athletic efficiency, it's the perfect entry point for athletes who want real results without the guesswork.

This isn’t just an intro—it’s your launchpad to elite performance.

$69

Get First Gear Program

Skill-Based Sprint Training

We don’t just run fast, we teach you how to move like a sprinter with technical drills that build lifelong speed mechanics.

Movement Mastery System

Our proven system builds coordination, rhythm, and control—creating speed that translates directly to your sport.

No Equipment, No Excuses

You get elite-level training that can be done anywhere, with zero fancy gear needed. Just focused work and real gains.

Building Speed Starts At The Beginning

Every athlete wants to get faster for their sport, but the issue is they don't know how. This program will lay the foundation needed for each athlete to start building elite speed. No gimmicks, no equipment, all you need is commitment and consistency.

Features

Programming 4 days per week

4 Days of training per week with rest and recovery days

HD Video Guidance

Detailed videos from Coach Tee guide you through every movement to show you form and get maximum results

In-depth, expert-led instruction

Delivered through TrainHeroic

Leave the PDF behind and let training analytics be your guide. Learning, growing, and keep you going longer, all through an app.

Equipment

Required

NO equipment necessary

Sample Week

Week 1 of 4-week program

Sunday

Week 1 Day 1

Leaning Hip Starts to Leg Cycle

4 x 10

Leaning Leg Cycles - Double

4 x 10

Stationary High Knees

4 x 0:10

Tuesday

Week 1 Day 3

SL Iso Holds

4 x 20

Iso Hold to Pulse

4 x 20 @ 10

SL Glute Bridge Holds

4 x 1:00

Thursday

Week 1 Day 5

Leaning Hip Starts to Leg Cycle

4 x 10

Leaning Leg Cycles - Double

4 x 10

Stationary High Knees

4 x 0:10

Full Speed Sprints

6 x 15

Friday

Week 1 Day 6

SL Iso Holds

4 x 20

Iso Hold to Pulse

4 x 20 @ 10

SL Glute Bridge Holds

4 x 1:00

Coach

More from The Speed System

Tierre Jones

Since launching his first athletic performance program in 2010, Coach Tee has transformed his training philosophy into a nationally recognized system. Coach Tee's programs have gained traction for its proven impact on athletes' performance — all driven by results, passion, and purpose.

Ready To Tap into Your Elite Speed TODAY?

Get to work today with the launchpad you need to vault your performance to the next level!

Get First Gear Program

FAQs

What results can I realistically expect, and how soon?

If consistently done, you can see a difference in sprint form, as well as stability in legs and foot.

Is this program suitable for all age, sport, or skill level?

Yes! No matter if you are a youth athlete or professional athlete, the basic movements and mechanics are needed.

What kind of equipment or space do I need

No equipment needed, and you can do most of these outside at a field or in the comfort of your own living room.

What makes this program different from other speed training programs?

The Speed System certified coaches are some of the best in the business, who understand that learning "how" to sprint is more important than anything. Learning the "how" and "why" of sprinting is what makes this program special.

The Proof