NorthStar Sports

Coach
Jerry North

Features
1 sessions per week
Must use App app to view and log training
Program Training
$30
Get Speed Program 1
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Get FASTER
One of the best and most effective ways to get faster is to.. Sprint. Over the next 12 weeks you will have planned sprint progressions that challenge your under speed(ability to start/accelerate) over speed(ability to reach max velocity and even more)
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Improve Strength
It is very hard to get faster without getting stronger. In this program you will have 3 lifts/week. These lifts directly correlate to your running movements you will be doing. Every 4 weeks the lifts will increase in difficulty, increase weight, and increase stimulus. This will help your body adapt faster.
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Become more Efficient
While sprinting more often forces the body to adapt and get faster.. sometimes that just isn’t enough. We have included the 1% details that are commonly overlooked to help our athletes run more efficiently. Details such as arm swing, foot strike, head position, stride length, stride patterns, etc.
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Increase mobility
Sprinting at full speeds and lifting heavy can definitely take its toll. So we’ve added planned warmups/cooldowns for each workout to help improve recovery and better prepare you for your workouts. These movements include rolling/releasing muscles and tissue, stretching, and dynamic movements.
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Become an Athletic MONSTER
This speed program has a perfect mixture of strength, speed, power, plyometric and mobility movements. This pairing will not only help you run faster but you will jump higher, jump farther and just feel like a completely different version yourself.
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 7 days per week
Daily strength, conditioning, 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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A1

Arch Drops

1 x 10

A2

Big Toe Lift

1 x 10

A3

Toe Spreads

1 x 10

A4

Flick Walk

1 x 10

A5

Toes Up Walk

1 x 10

B1

Standing Arm Swing

1 x 30

B2

Half Kneeling Arm Swing

1 x 30

B3

Kneeling Arm Swing

1 x 30

B4

Seated Arm Swing

1 x 30

B5

Single Leg Arm Swing

1 x 30

C1

Point Point Pull Pull

1 x 10

C2

Wall Leans

1 x 10

C3

Wall Marches

D1

Butt Kick Jump

1 x 10

D2

Butt Kicks

1 x 10

D3

Tuck Jumps

1 x 10

D4

High Knees

1 x 10

D5

Cycle Jump

1 x 10

D6

Cycle Run

1 x 15

E1

Jaw Bounce

1 x 100

E2

Run w/ relaxed hands

1 x 100

E3

Run with relaxed shoulders

1 x 100

Sunday
Week 1 Day 1

A1

Dumbbell Bench Press

3 x 10

A2

Dumbbell Chest Fly

3 x 10

A3

Dumbbell Military Press

3 x 10

A4

Prone Incline Rows

3 x 10

A5

Tricep Pushdowns

3 x 10

A6

Waiter Walks

3 x 40

Monday
Week 1 Day 2

A1

SMR Calf

1 x 30

A2

SMR IT Band

1 x 30

A3

SMR Quad

1 x 30

A4

SMR Hamstring

1 x 30

A5

SMR Adductor

1 x 30

B1

Point Point Pull Pull

1 x 10

B2

Supine Leg Extension

1 x 10

B3

Bridge with Quad Extension

1 x 10

B4

Fire Hydrants

1 x 10

B5

Wall Leg Swings

1 x 10

C1

Flick Walk

1 x 10

C2

Walking Knee Hugs

1 x 10

C3

Walking Side Lunge

1 x 10

C4

Walking Quad Stretch

1 x 10

C5

Walking Seesaw

1 x 10

C6

Walking Piriformis

1 x 10

D1

High Knees

1 x 15

D2

Quick Skip

1 x 15

D3

Bound

1 x 15

D4

Butt Kicks

1 x 15

D5

Cycle Run

1 x 15

E1

Sled Push

10 x 30

E2

Single Leg Sled Push

10 x 15

E3

Double Leg Sled Push

10 x 15

F1

Box Calf Stretch

1 x 30

F2

Box Hamstring Stretch

1 x 30

F3

Half Kneeling Adductor Stretch

1 x 30

F4

Prone Quad Stretch

1 x 30

F5

IT Band Static Stretch

1 x 30

Tuesday
Week 1 Day 3

A

Stationary Bike

1 x 20:00

B1

Back Squat

3 x 10

B2

Toe Touches

3 x 20

B3

Hanging High Knees

3 x 20

B4

Single Leg hamstring Curl

3 x 10

B5

Single Leg Quad Extension

3 x 10

Wednesday
Week 1 Day 4

A1

SMR Calf

1 x 30

A2

SMR IT Band

1 x 30

A3

SMR Quad

1 x 30

A4

SMR Hamstring

1 x 30

A5

SMR Adductor

1 x 30

B1

Point Point Pull Pull

1 x 10

B2

Supine Leg Extension

1 x 10

B3

Bridge with Quad Extension

1 x 10

B4

Fire Hydrants

1 x 10

B5

Wall Leg Swings

1 x 10

C1

Flick Walk

1 x 10

C2

Walking Knee Hugs

1 x 10

C3

Walking Side Lunge

1 x 10

C4

Walking Quad Stretch

1 x 10

C5

Walking Seesaw

1 x 10

C6

Walking Piriformis

1 x 10

D1

High Knees

1 x 15

D2

Quick Skip

1 x 15

D3

Bound

1 x 15

D4

Butt Kicks

1 x 15

D5

Cycle Run

1 x 15

E1

Falling Starts

10 x 15

E2

Rocker Starts

10 x 15

E3

Flying 10’s

10 x 15

F1

Box Calf Stretch

1 x 30

F2

Box Hamstring Stretch

1 x 30

F3

Half Kneeling Adductor Stretch

1 x 30

F4

Prone Quad Stretch

1 x 30

F5

IT Band Static Stretch

1 x 30

Thursday
Week 1 Day 5

A1

Arch Drops

1 x 10

A2

Big Toe Lift

1 x 10

A3

Toe Spreads

1 x 10

A4

Flick Walk

1 x 10

A5

Toes Up Walk

1 x 10

B1

Standing Arm Swing

1 x 30

B2

Half Kneeling Arm Swing

1 x 30

B3

Kneeling Arm Swing

1 x 30

B4

Seated Arm Swing

1 x 30

B5

Single Leg Arm Swing

1 x 30

C1

Point Point Pull Pull

1 x 10

C2

Wall Leans

1 x 10

C3

Wall Marches

D1

Butt Kick Jump

1 x 10

D2

Butt Kicks

1 x 10

D3

Tuck Jumps

1 x 10

D4

High Knees

1 x 10

D5

Cycle Jump

1 x 10

D6

Cycle Run

1 x 15

E1

Jaw Bounce

1 x 100

E2

Run w/ relaxed hands

1 x 100

E3

Run with relaxed shoulders

1 x 100

Thursday
Week 1 Day 5

A1

DB Thruster

3 x 10

A2

DB Back lunge with Lateral Raise

3 x 10

A3

Step up with Curl and Press

3 x 10

A4

Dumbbell Power Shrug

3 x 10

A5

Quadruped Reach

3 x 10

Coach
More from NorthStar Sports
coach-avatar Jerry North

FAQs
Who is this for?
This program is for anyone looking to get an edge in their sport and become the fastest version of themselves. Even if you’re not a collegiate or high school athlete this program can be for you. Maybe you just want to ball out a little extra in your local men’s league. Go ahead and give us a try.
What if i miss a day?
While we strongly encourage you to be consistent, if you miss a day you can always move your workout for that day to another day that fits your schedule. We understand that life can get hectic so if you can’t move the day to another, that is completely fine. Just don't make it a habit.
How much communication will i get with the coach?
Our coaches all currently work in person at our facility in Poughkeepsie, NY. But we pride ourselves on taking care of those who make this business run. So if there is an issue or a question we will get back to you ASAP.
Speed Program 1
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