Speed School

Activ8 Performance

Speed, Rugby, Football , Soccer, Field Sports
Coach
Peter Mamo

UNLEASH your athletic potential with SPEED SCHOOL

When an athlete possesses impressive speed, they are able to win the critical moments in sport, which lead to positive outcomes. The reason being that the faster an athlete can sprint, the better they can intercept and/or evade the opposition, and be in the right place at the right time to attack, score, or defend. This is why speed is a key component of overall athleticism and has been shown to improve performance on the field.

This program is built on FOUR foundational pillars that are essential for developing elite-level speed and performance:

1. Jump

2. Bounce

3. Resisted Sprints

4. Sprint Fast

This program consists of 3 sessions a week (acceleration, max velocity, conditioning) which start from a fundamental block and inital 40 metre test finishing with a specific development block with a final 40 metre test.

Join Now and Sprint to Success!

This program comprises of field based sessions and designed for most football codes (American football, Rugby, Rugby League, Soccer, Australian Rules, Gaelic etc.)

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ONE constant among ALL sports is SPEED
Speed training is one of the most important facets of athletic development. The good news is everyone has the ability to increase and develop speed by staying dedicated to a structured speed program; the outcome being enhanced sport performance.
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An ESSENTIAL tool for INJURY PREVENTION
It has been identified that players who reach ≥95% of their peak velocity in at least one effort per week are less likely to experience muscle injuries compared to those who reach ≤85% of their peak velocity.
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Improved NEUROMUSCULAR capabilities
Since speed relies on your ability to produce a lot of force as quickly as possible, speed training will increase your strength and power over time. Strength and power rely predominantly on the neuromuscular system and since speed training has a direct impact in this area, athletes will build on these characteristics.
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SPEED improves all sport qualities
Speed development is fundamental to athletic development, improving a wide range of physical attributes. By focusing on speed, athletes can enhance their agility, acceleration, skills, strength, and overall capacity, making them more effective and competitive in their respective sports. This holistic improvement underscores the importance of incorporating speed training into an athlete’s regimen.
Features
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Programming 3 days per week
Three training days are broken into ACCELERATION, MAX VELOCITY and CONDITIONING. Suitable 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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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
Field or Track // Field Markers/Cones // Tape Measure // XLarge Resistance Band // Short Hill
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Sample Week
Week 1 of 8-week program
Sunday
Speed Skill - Fundamentals

A1

Activ8 Performance Warm-Up

For Completion

A2

Field Dynamic Stretch and Activation

For Completion

B

Walking Hip Lock - A8P

C

Accelerate to Decelerate - A8P

1 x 2 @ 10

D

Rudiment Jump Series - A8P

2 x 10 @ 5

E

Static A-March Hold - A8P

2 x 10

F

A-March Hold - A8P

1 x 2 @ 10

G

A-March - A8P

2 x 2 @ 10

H

A-Skip Breakdown - A8P

1 x 2 @ 10

I

A Skip - A8P

1 x 2 @ 10

J

Static A-Switch Hold

2 x 10

K

A-Switch Hold

2 x 1 @ 10

L

Straight-Leg Bound w Bounce

1 x 2 @ 10

M

Falling Start - Squatted

1 x 3 @ 10

N

Hill Sprints

1 x 4 @ 10

O

Walk-in 10m Acceleration

1 x 6 @ 10

Wednesday
Speed Skill -  Fundamentals

A1

Activ8 Performance Warm-Up

For Completion

A2

Field Dynamic Stretch and Activation

For Completion

B1

Rudiment Jump Series

2 x 10 @ 5

B2

Accelerate to Decelerate

1 x 2 @ 5

C

A March (A8P)

1 x 2 @ 10

D

A Skip (A8P)

1 x 2 @ 10

E

A-Switch

1 x 2 @ 10

F

Straight Leg Bound

1 x 2 @ 10

G

Squatted Falling Starts

1 x 2 @ 10

H

Hill Sprints

1 x 4 @ 10

I

10m Acceleration

1 x 4 @ 10

Friday
Conditioning Aerobic Capacity - Extensive Tempo Run

A

Extensive Tempo Runs

2 x 6

B

Static Stretch

Friday
40 metre TEST

A1

Activ8 Performance Warm-Up

For Completion

A2

Field Dynamic Stretch and Activation

For Completion

B

40m Sprint Test

1 x 2 @ 40

Coach
coach-avatar Peter Mamo

Peter Mamo is a Strength and Conditioning professional who works in NRL Elite Pathways and has worked with Division 1 College Football athletes. Peter currently works in developing future Sydney Roosters and works with a list of athletes looking to find the edge in their given sport.

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SPEED is KING

There are many events in the totality of the game, but displays of speed underpin most game-defining moments in sport.

Get Speed School
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FAQs
Who is this for?
The speed program is ideal for anybody looking to improve their linear speed. Be it for sport or just for recreation, all levels will see good reliable results from this tried and tested system.
The Proof
verified-athlete-avatar Bronwen Adams

International Netball Umpire

Verified Athlete

"Peter has played an integral role in my season preparation, recently taking on my sprint and agility programming and coaching, to complement the strength sessions he plans and facilitates. I have found Peter to be knowledgeable and detailed his coaching is backed in research and science."

verified-athlete-avatar Rustum Todd

American Football - Wide Receiver

Verified Athlete

"Peter has taken me to my athletic peak and helped me work on different aspects of my game via his programming. The knowledge of the athletic body and how to draw the best from it is second to none."

verified-athlete-avatar Ryan McClean

American Football - Defensive Tackle

Verified Athlete

"Best in the business, knowledgeable, caring and tough. I'm playing better footy, recovering quicker and making plays week in and week out."

verified-athlete-avatar Shiloh Phillips

American Football - Linebacker

Verified Athlete

"I was the fittest, strongest and fastest I’ve ever been in my athletic career. I can’t recommend him enough to serious Athletes who want to be the best in their respective sport careers."

Speed School