cm1performance.colin@gmail.com

Football , Speed, Basketball, Lacrosse, Soccer, Baseball , Softball
Coach
Colin Masterson

Our 6-week program is specifically designed to enhance your speed, focusing on acceleration and maximizing your top speed. What sets our program apart is its flexibility to cater to athletes of all ages and skill levels. From beginners to advanced athletes, we've got you covered.


The best part is that you won't need a fully-equipped gym to achieve your speed goals. Our program only requires minimal equipment, which includes a medicine ball and bands. These tools will help you develop explosive power, increase stride length, and improve overall speed mechanics.

We understand that your schedule may be busy, so we've designed the program to be time-efficient. You'll only need to commit two days per week to see noticeable results. With focused and structured training sessions, we'll make every minute count.

Our team of experienced coaches and trainers will guide you throughout the entire program. They will provide you with step-by-step instructions, demonstration videos, and personalized feedback to ensure you're performing the exercises correctly and optimizing your training.


Program Benefits:

1. Improved Acceleration

2. Increased Top Speed

3. Enhanced Power

4. Improved Technique

Features
2 sessions per week
Must use App app to view and log training
Program Training
$47
Get 6 Week Speed Program
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Improved Acceleration
Enhance your ability to explode off the line, leaving your opponents in the dust, and create more opportunities on the field
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Increased Top Speed
Unlock your full potential by improving your maximum velocity and achieve higher speeds. Through proper coaching videos and exercise selection your speed is guaranteed to improve.
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Enhanced Power
Through proper exercise selection you will be checking all the boxes to enhance your power and speed. Power is a product of how much work can be done in an amount of time. Together lets create top tier speed & power
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Better Technique
Learn the proper running mechanics to maximize efficiency and reduce the risk of injury through proper technique videos. The best players in the world are also the most efficient
Features
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CM1 Community
Expect live Q&A sessions, answers to FAQs, Exclusive CM1 community content, giveaways and more
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Programming 2 days per week
2 Times per week sprint work Day 1 - Acceleration Day 2 - Max Velocity
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Flexible Programming
A two day per week program that is made for your convenience. Each day can be flexibly moved throughout the week.
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Exercise Video Guidance
I've filmed every movement in the program so that you don't ever go into a workout without knowing exactly what you will be doing
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The CM1 Method
Full body strength sessions mixed with strength, speed and power exercises so that you're covering all your needs
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Access to CM1 Expert Coaches
We are here every step of the way, answering questions, and providing guidance as you work through our programs.
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Delivered through TrainHeroic
I've partnered with the best tech in training that you get the best online training experience that you deserve.
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Sample Week
Week 1 of 6-week program
Tuesday
Week 1 Day 3

A1

Forward Skip Arm Circle

1 x 20

A2

Forward/Backwards Shuffle

2 x 20

A3

Backwards Run

1 x 20

A4

Lunge Elbow & T-Spine

1 x 20

A5

Alternating Lateral Lunge

1 x 20

A6

Quad Pull with Reach

1 x 10

A7

Hamstring Scoop

1 x 10

B1

5 way hip rocker

1 x 5

B2

Cat/Camel

1 x 5

B3

Ankle Mobilization

1 x 5

B4

Downward Dog & Cobra

1 x 5

B5

Side Plank with Abduction

2 x 1 @ 0:10

C1

Heel Walks

1 x 10

C2

A-March

1 x 10

C3

A-skip

1 x 10

C4

Ankle Bounds

1 x 10

C5

Pogo Hops (Quick)

1 x 10

C6

Lateral Pendulum

2 x 10

C7

2 Count Switches

2 x 10

C8

Single Leg Switches

2 x 10

C9

3 Count Switches

1 x 10

C10

Bent Leg Scissor Bounds

1 x 20

C11

Prime Timers

1 x 20

C12

High Knee Run

1 x 20

C13

High Knee Build Up

1 x 20

D1

Broad Jumps

1 x 5 @ 0:15

D2

NON CM Forward Scoop Throw

1 x 5

E

Wall Run

3 x 0:15

F

Push-up Sprint

4 x 10 @ 1:30

Thursday
Week 1 Day 5

A1

Forward Skip Arm Circle

1 x 20

A2

Forward/Backwards Shuffle

2 x 20

A3

Backwards Run

1 x 20

A4

Lunge Elbow & T-Spine

1 x 20

A5

Alternating Lateral Lunge

1 x 20

A6

Quad Pull with Reach

1 x 10

A7

Hamstring Scoop

1 x 10

B1

5 way hip rocker

1 x 5

B2

Cat/Camel

1 x 5

B3

Ankle Mobilization

1 x 5

B4

Downward Dog & Cobra

1 x 5

B5

Side Plank with Abduction

2 x 1 @ 0:10

C1

Heel Walks

1 x 10

C2

A-March

1 x 10

C3

A-skip

1 x 10

C4

Ankle Bounds

1 x 10

C5

Pogo Hops (Quick)

1 x 10

C6

Lateral Pendulum

2 x 10

C7

2 Count Switches

2 x 10

C8

Single Leg Switches

2 x 10

C9

3 Count Switches

1 x 10

C10

Bent Leg Scissor Bounds

1 x 20

C11

Prime Timers

1 x 20

C12

High Knee Run

1 x 20

C13

High Knee Build Up

1 x 20

D1

Non CM Vertical MB Throw

1 x 5 @ 0:15

D2

Jump Stick Hurdle Progression

4 x 1

E

Banded A-March

3 x 10

F

Sprint

4 x 1 @ 2:00

Coach
More from cm1performance.colin@gmail.com
coach-avatar Colin Masterson

Sports Performance Coach working with dedicated, process oriented, high performing individuals and teams

FAQs
Who is this program for
This program is designed for anyone looking to take their speed to the next level. I have used this program with elementary school athletes as well as collegiate athletes
Are there any guarantees?
I guarantee if you commit to this program for 6 weeks you will see improved running mechanics as well as improved sprint times
The Proof
verified-athlete-avatar Carolin Curnal

Professional Lacrosse Player

Verified Athlete

"This 6 week speed program helped me get prepared for my season. My times continue to get faster as my technique continues to improve."

verified-athlete-avatar Kenighan Mattice

High School Lacrosse Player

Verified Athlete

"The speed program helped me gain confidence on the field. With my speed continuing to improve I know I have the ability to run by my defenders. Overall it has made me a better athlete on the field."

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