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Power and Speed Development (Phase 1)

CT Fitness Lab

Multi-sport
Coach
Paul Landi

3 day per week Power and Agility Development program.

Utilizes progressively difficult patterns to elicit the best response from your abilities.

The goal is to development symmetrical leg function with every pattern. Not only will this improve your athleticism but it will significantly reduce your risk of a non-traumatic injury.

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Improve Footwork
The control and placement of your feet during sport not only improve your reaction time and athleticism, but it directly affects the involvement of the rest of your body. If your feet are out of place, your center of gravity is off and your power, agility, change of direction, and speed are all negatively effected. Control and command how you use your feet!
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Develop Power
Learning to load and unload your hips, knees and ankles correctly vastly improves power and speed for sport. The sequence of events needs to happen smoothly and in the correct order to gain the most benefits. Learning to maintain core stability during loading can make or break your transfer of force.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Power, speed, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so over. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Quality Shoes // Agility Ladder or Lines on surface // Open space to move well // Sturdy Box or Bench
Recommended
Cones
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A1

Greatest Stretch

2 x 2

A2

Dynamic Activation

B1

Seated Box Jump- Static Start

4 x 4

B2

Seated Box Jump-Dynamic Start

4 x 4

C1

Seated Single Leg Box Jump-Static Start

4 x 4

C2

Seated Single Leg Box Jump-Dynamic Start

4 x 4

D

Cone-Skater Hops

4 x 20

E

Hurdle Step Over-High Box

4 x 20

Tuesday
Week 1 Day 3

A1

Greatest Stretch

2 x 2

A2

Heroic Warm-up

B1

Cone Figure 8 - Lateral

3 x 30

B2

Cone Figure 8 - Linear

3 x 30

C1

Agility Ladder-Linear Single Step

1 x 4

C2

Agility Ladder-Linear 2 step

1 x 4

C3

Agility Ladder-Linear 3 step

1 x 4

C4

Agility Ladder - Linear In and out

1 x 4

C5

Agility Ladder-Icky Shuffle

1 x 4

C6

Agility Ladder-Linear Crossover

1 x 4

Thursday
Week 1 Day 5

A1

Greatest Stretch

2 x 2

A2

Heroic Warm-up

B1

Cone Figure 8 - Lateral

3 x 30

B2

Cone Figure 8 - Linear

3 x 30

C1

Agility Ladder-Linear Single Leg Hop

1 x 4

C2

Agility Ladder-Linear Single Leg Zig Zag Hop

1 x 4

C3

Agility Ladder-Lateral Single Leg Hop

1 x 4

C4

Agility Ladder-Medial Single Leg Hop

1 x 4

Coach
coach-avatar Paul Landi

ACSM EP-C / USAW ASPC / USAW LWC Referee For 20 years Paul has been involved with providing the best and most versatile strength care in Fairfield county. After 2 decades of training , certifications and experience later, Paul continues to offer diverse strength programs for athletes of all ages. Maintaining focus on improvement while minimizing injury potential is always a staple of design.

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You CAN'T teach speed

This is true. Each person is inherently talented to a certain degree with fast twitch muscle fibers. However, EVERYONE can learn how to recruit and coordinate their fibers to perform at their individual highest level! Put in the work!

Get Power and Speed Development (Phase 1)
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FAQs
What should I focus on during the drills?
Anticipate taking your time with each repetition to maintain the highest quality. Each effort should be maximal. Don't rush through the drill to get it done. Try and perform it perfectly and then speed up until you can't maintain the same quality.
Who is this for?
Anyone who needs to improve their change of direction, agility, and power development. Field sport, court sport, Strength sport athletes can even benefit from the power development and athleticism gained through these drills.
Power and Speed Development (Phase 1)