Speed Development Program: Training by Peter O'Hanlon in TrainHeroic

O'Hanlon Performance

Gaelic Football, Field Sports, Soccer, Basketball
Coach
Peter O'Hanlon

This program is designed specifically to Make You Faster. The program is 8 weeks long and consist of 4 sessions per week; 2 gym and 2 track sessions.

Your gym sessions will focus on strength and power development and your track sessions focus on Acceleration and Absolute Speed development.

Gym sessions will include prep work and exercises to make you more explosive. The track sessions consist of Running Technique Drills, Rhythm Drills, Resisted Runs and Sprints.

You will be given the opportunity to get specific feedback on your sprint mechanics every two weeks. We will also provide you with as much support as you need through our dedicated app.

Features
4 sessions per week
Must use TrainHeroic app to view and log training
Program Training
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Connected Coaches
You will have unlimited access to our coaches through the Speed Development Program Team Feed. Here you will be able to ask us any questions or request review of your technique on any exercises.
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Athletic Development
This is a true athlete program designed for anyone who want to improve their Running Mechanics, Strength and Power Development.
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Integrated Community
Learn, Grow and Interact with like minded individuals who are on the same journey as you. Make friends and push each other on as your progress through the program.
Features
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Access to your coaches
Coaches who will interact through the Team Chat and provide the feedback you need to grow
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Programming 4 days per week
Weekly Strength, Power, Acceleration and Absolute Speed Sessions. For anyone looking to improve their running speed and power output.
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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 last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app
Equipment
Recommended
Required: Barbell // Kettlebell // Dumbbell // Squat RackRecommended: Bench // Box // Weight Plates // Med Ball
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Sample Week
Week 1 of 8-week program
Sunday
Acceleration Session

A

Wall March

2 x 20

B

Load & Smash

2 x 10

C

Wall Drill Single Switches

2 x 10

D

Pillar March

2 x 10

E

Pillar Skip

2 x 10

F

One Count Boom

2 x 10

G

Two Count Boom

2 x 10

H

1 Step Projection (Two Point Start)

2 x 10

I

3 Step Projection (Two Point Start)

2 x 4

J

Acceleration

5 x 5

Monday
Power Session

Prep

A

Hamstring Prep 1

Dynamic Straight Leg Raise x 2 sets x 10-15 reps e/s Hamstring Marches x 2 sets x 10-15 reps x 3s hold e/s

Prep

B

Squat Jump Prep

Pause Squat Jump x 2 sets x 3 reps Dumbbell Pause Squat Jump x 3 sets x 5 reps

C

Barbell Squat Jump

3 x 5

D

Trap Bar Jump

3 x 5

E1

Alternating Bent Over Row

3 x 12

E2

Single Arm Lat Pulldown

3 x 12

F1

Heel Elevated Goblet Squat

2 x 1:00

F2

Kettlebell Swings

2 x 20

G

Bodyweight Hip Iso Hold

1 x 2:00

Wednesday
Max Speed Session

A

Wall Posture Hold (Absolute Speed)

2 x 10

B

Absolute Speed 3 Positions

2 x 2

C

Brush & Half Cycle

2 x 5

D

A March

2 x 10

E

B March

2 x 10

F

Ankle Skip

2 x 20

G

Ankle Bound

2 x 20

H

Ankle Dribbles

2 x 20

I

Shin Dribbles

2 x 20

J

Knee Dribbles

2 x 20

K

Dribbles into Top Speed Running

3 x 30

Thursday
Strength Session

Prep

A

Hip Flexor Prep 1

RFE Hip Flexor Stretch x 2 sets x 5 reps x 5s hold e/s Eccentric Reverse Nordics x 2 sets x 3-5 reps

Prep

B

Stationary Pogo Circuit

1A: Vertical Pogos Jumps x 2 sets x 10-20s 1B: Forward-Back Pogo Jumps x 2 sets x 10-20s 1C: Side to Side Pogos x 2 sets x 10-20s

C1

Barbell Back Squat

3 x 8

C2

Pause Box Jump

3 x 5

D1

Barbell Deadlift

3 x 8

D2

Pause Horizontal Jump

3 x 5

E1

Hooklying Alternating Dumbbell Bench Press

3 x 10

E2

Wall Reference Overhead Press

3 x 15

F1

Wall Reference Split Squat

2 x 10

F2

Wall Referenced Romanian Deadlift

2 x 10

G

Knee Isometric Push

1 x 2:00

Speed Development Program