Speed Camp Phases 1-3
Pierres Elite Performance
Multi-sport, Soccer, Football , Track & Field, Field Sports, Baseball , Hockey, Volleyball, Basketball, OtherIf you’re reading this right now, you’re here for one reason, to get FASTER.
Every team, coach, and scout wants the kid with the fastest 40-yard dash.
I developed and used this exact system with my athletes and they have all seen amazing results.
My athletes became faster, more agile, more mobile, and avoided injury throughout their season.
**Get all 3 phases of this program in our app for just $47 right now. **
This system can be used by ANY Athlete and implemented by any coach or parent.
…and as a result, it may help create a couple of highlight reels in the process of breaking ankles or dunking on your competition.
Whether you’re a Coach, an Athlete, or a Parent looking to improve yourself or your athletes, I can promise that you have come to that right place to get Faster, so let’s dive in.
During this Speed Camp we’ll go through 12 Weeks of training that are guaranteed to improve an athlete's Speed, Agility, and Reaction like you’ve never seen before.
Each week will consist of a 3-day format designed to specifically target various aspects of linear and lateral speed while also improving foot speed, reaction, and coordination.
All of this for a 1-time fee of just $47!
Prep
A
Soft Tissue Preparation Series
Form Rolling PREP 1.) Feet 2.) Calves 3.) Hamstrings 4.) Quadriceps 5.) Adductors (Groin) 6.) Back
Prep
B
Sports Specific Agility Prep
Warm-Up Phase 1 Sports Specific Agility Prep (60-70% Exertion, Focus on Executing the Movement to Perfection) 20 Yards Both Ways Per Movement Full Warm-Up 1.) Lateral Push-Step 2.) 45 Degree Lateral Forward Push-Step 3.) Lateral Slalom Agility Sprint (Aggressive Outside Foot Plant) 4.) Deceleration Sprint 2 (Stopping Every 5 yards) 5.) Deceleration Shuffle 6.) Sprint- Shuffle- Sprint – Shuffle (Transition every 5 Yards) 7.) Deceleration Sprint – Lateral Shuffle -Sprint 8.) Backpedal 9.) Tempo Backpedal (Changing Tempo every 5 Yards) 10.) Weave Backpedal 11.) Sprint – Deceleration Backpedal to Acceleration (Transition every 5 Yards) 12.) Shuffle- Backpedal-Shuffle- Backpedal 20 Yards (Transition every 5 Yards) 13.) Sprint- Backpedal- Sprint- Backpedal 20 Yards (Transition every 5 Yards) 14.) Two Step Rhythmic Shuffle Backwards 15.) Quick Hip Flips
Prep
C
Mobility Preparation
Warm-Up Phase 2: Mobility Preparation (20 Yards Per Mobility Exercise) 1.) Lunge with T-Spine Mobility and Hamstring Kick- Combo 2.) Quadriceps Table Top Reach + Superman 3.) Lateral Fencer Lunge 4.) Ballistic Hip Hinge “3 Pumps” 5.) Hamstring Kick Series
Dynamic Flexibility Preparation
D
Warm-Up Phase 3: Dynamic Flexibility - Mobility Preparation (Ground Based Movements) 1.) Cat Cow x 5 Reps https 2.) Hip Rock Series -Lateral Rock x 8-10 Reps Per Side -Lateral Hip Rotation x8-10 Reps Per Side -Front Rotation x 8-10 Reps Per Side 3.) Tactical Frog x 10 Reps 4.) Tactical Frog with Internal Hip Rotation x 8-10 Reps Per Side 5.) Forward & Backwards Knee Circles (Quadruped or Plank Position) 5x Per Side 6.) Glute Pump – Prone Scorpion x 3 Reps Per Side 7.) Low Swipe Iron Cross x 5 Reps Per Side 8.) Single Leg Glute Bridge + Hamstring Kick x 10 Per Side 9.) Roll Back and Reach x 5 Reps Per Side 10.) Dynamic 90/90 Pump (Knee-Shin-Back Heel) x 3-5 Reps Per Side 11.) Knee Fall-Ins x 10 Reps Per Side 12.) “Calf” Gas Pedal x 10 Reps Per Side 13.) Ballistic “Groiners” Hip Stretch x5 Reps Per Side
Foot Stability-Balance & Glute Activation Drills
E
1.) Single Leg Balance Pad Alphabet 2.) Band Glute Monster Walk Series 5-10 Yards Per Drill x 1 Set (Both Directions) - Band Glute Monster Walk Series - Band Above Knee 1 - Band Glute Monster Walk Series - Band Above Knee 2 - Band Glute Monster Walk Series - Band on Feet 3.) Core Lying Sprinter Knee Drive x 10 Reps Per Side If you don't have access to Mini Bands do these bodyweight Glute Exercises: 1-2 Sets Per Exercise 1.) Bilateral Glute Bridge x 15-20 Reps 2.) Single Leg Glute Bridge x 10-15 Reps Per Side 3.) Glute Kick Backs x 15-20 Reps Per Side
Ladder Drills
F
Complete 1-2 Sets Per Drill Going Both Ways (Right & Left Leg) Rest 30 seconds to 1 Minute Between Drills 1.) Outside Single Leg Medial Stick Jumps 2.) Inside Single Leg Medial Stick Jumps 3.) Outside Single Leg Quick 1-2 Back 1 Stick 4.) Inside Single Leg Quick 1-2 Back 1 Stick 5.) Quick Feet Decel Step 6.) Quick Feet 1-2 Decel Step 7.) Quick Feet 90 Degree Rotation Decel Step 8.) Quick Feet Lateral 1-2 Decel Step 9.) Quick Feet Crossover Decel Step 10.) Quick Feet Crossover
Virtual Reaction Training
G
Virtual Reaction Training System Module #1 1.) Drill #1: Quick Hip Flips 2.) Drill #2: Quick Lateral Jab Step 3.) Drill #3: Lateral Shuffle 4.) Drill #4: 4 Corner Lateral Shuffle
Core Training
H
Core Training: The Ultimate 20 Core Exercises in 10 Minutes *Full Follow Along Workout*
Team Max Push-Up Competition
I
Daily Competition to see who can do the most Push-Ups in one set! The Winner will win a FREE Pair of PEP Speed Training Bands! You will have to post your Max Push-Up Video on the Team Message Board so I can judge the quality of the Reps! We are looking for good quality- clean reps, Chest 3 Inches (Fist) away from the ground !
Prep
A
Soft Tissue Preparation Series
Form Rolling PREP 1.) Feet 2.) Calves 3.) Hamstrings 4.) Quadriceps 5.) Adductors (Groin) 6.) Back
Prep
B
Linear Warm Up
Linear Warm-Up Phase 1: Ground Base Mobility (Do each movement for 6-8 Reps) 1.) Cat-Cow 2.) Plank Pike 3.) Quad Nordic 4.) Hip Rock Series -Lateral Rock x 8-10 Reps Per Side -Lateral Hip Rotation x8-10 Reps Per Side -Front Rotation x 8-10 Reps Per Side 5.) Downward Dog to Cobra 6.) Push-Ups 7.) T-Spine Rotations 8.) Side Plank Reach over 9.) Cross body leg whip
Prep
C
Full Warm-Up
Linear Warm-Up Phase 2: Focus on Executing each drill with proper form and technique) 20 Yards Per Drill 1.) Skip-Forward Full Arm Swing 2.) Skip-Backwards Full Arm Swing 3.) Skip-Forward Full Single Arm Swing 4.) Skip-Backwards Full Single Arm Swing 5.) Skip-Forward Half Arm Swings 6.) Skip-Backwards Half Arm Swings 7.) Skip-Forward Open and Close Swings 8.) Skip-Forward Over and Back Swings 9.) Lateral Skip- Arm Swings 10.) Carioca (Hip Flips) 11.) Carioca (High Knee Drive) 12.) Backward Run
Mobility Preparation
D
Linear Warm-Up Phase 3: Mobility Preparation (20 Yards Per Mobility Exercise) + Ground Base Work 1.) Worlds Greatest Stretch 2.) Quadriceps Table Top Reach (Opposite Hand/ Foot) 3.) Hip Pull + Side to Side Lunge + Hip Rotation 4.) Hip Hinge “ 3 Pumps” 5.) Hamstring Kick Series 6.) Glute Pump to Prone Scorpions x 3 Reps Per Side 7.) Iron Cross x 5 Reps Per Side 8.) Roll Back & Reach x 5 Reps Per Side 9.) Scissors x 10 Reps Per Side 10.) Straight Leg Kicks x 5 Reps Per Side 11.) Fire Hydrant Leg Lift x 5 Reps Per Side 12.) 90/90 Hip Mobility x 5 Reps Per Angle 13.) Groiners x 5 Reps Per Side 14.) Gas Peddlers x 10 Reps Per Side
Glute/Hip Preparation & Development
E
1.) Mini Band Glute Internal & External Rotation 1 Set x 20 Reps Per Side 2.) Mini Band Single Leg Glute Bridge & Knee Drive 1 Set x 10 Reps Per Side *This can be done with or without bands! If you don't have a mini bands, just do the exercise/movement very slow!
Arm Mechanic Drills
F
Review the Full Breakdown 1.) Kneeling Arm Swings - 4 Sets (2 Sets Per Side Right & Left Leg Forward) 10 Seconds Per Set -50%/75%/100%
Lower Body Mechanic Drills
G
1.) Walking A’s - 2 Sets x 20 Yards 2.) Thigh Switch - 2 Sets x 10-20 Yards 3.) Thigh Switch 1-2-3 - 2 Sets x 10-20 Yards 4.) A-Skip - 2 Sets x 10-20 Yards 5.) B-Skip - 2 Sets x 10-20 Yards 6.) High Knee Run - 2 Sets x 10-20 Yards 7.) High Knee Butt Kicks - 2 Sets x 10-20 Yards 8.) Ankling - 2 Sets x 20 Yards 9.) Straight Leg Run - 2 Sets x 10-20 Yards
H
Acceleration Warm-Up Sprints
3 x 2 @ 20, 30, 40
Acceleration Hill Sprint Series
I
Finish each drill set before moving on to the next one 45 Seconds – 1 Minute Rest Per Set 1.) Hill Linear Sprint: 4 Sets x 20 Yards 2.) Hill Backpedal Sprint: 4 Sets x 20 Yards 3.) Hill Lateral Shuffle: 4 Sets (2 Each Way) x 20 Yards 4.) Hill Crossover Sprint: 4 Sets (2 Each Way) x 20 Yards 5.) Hill Single Leg Jumps: 4 Sets (2 Each Way) x 10-20 Yards 6.) Hill Broad Jump: 2 Sets x 20 Yards
Figure 8 Sprint Series
J
Finish each drill before moving on to the next one 1 Minute Rest per set Review Small Figure 8 Drill (2 Circles) Full Set-up Tutorial & Overview 1.) Figure 8 (2 Circles) Sprint 3 Sets x (3 Sprints around per set) 2.) Figure 8 (2 Circles) - Quick Flip Inside Shuffle 3 Sets x (3 Sprints around per set)
Core Training
K
Core Training
- Compete 1-2 Sets with 30 Seconds Rest Between Sets 1.) Plank (Total Body Tension) x 10-30 Seconds 2.) Side Plank (Total Body Tension) x 10-30 Seconds 3.) Contralateral Plank x 10-30 Seconds 4.) Side Plank Hip Drop x 10 Per Side 5.) Front Plank Walk Outs x 5-10 Reps 6.) Side Plank Pivot & Turn x 10 Per Side 7.) Quadruped Bird Dog x 5 Reps Per Side 8.) Side Plank Reach & Crunch x 10 Reps Per Side 9.) Sprinter Sit-Up x 10 Reps Per Side
Prep
A
Soft Tissue Preparation Series
Form Rolling PREP 1.) Feet 2.) Calves 3.) Hamstrings 4.) Quadriceps 5.) Adductors (Groin) 6.) Back
Prep
B
Sports Specific Agility Prep
Warm-Up Phase 1 Sports Specific Agility Prep (60-70% Exertion, Focus on Executing the Movement to Perfection) 20 Yards Both Ways Per Movement Full Warm-Up 1.) Lateral Push-Step 2.) 45 Degree Lateral Forward Push-Step 3.) Lateral Slalom Agility Sprint (Aggressive Outside Foot Plant) 4.) Deceleration Sprint (Stopping Every 5 yards) 5.) Deceleration Shuffle 6.) Sprint- Shuffle- Sprint – Shuffle (Transition every 5 Yards) 7.) Deceleration Sprint – Lateral Shuffle -Sprint 8.) Backpedal 9.) Tempo Backpedal (Changing Tempo every 5 Yards) 10.) Weave Backpedal 11.) Sprint – Deceleration Backpedal to Acceleration (Transition every 5 Yards) 12.) Shuffle- Backpedal-Shuffle- Backpedal 20 Yards (Transition every 5 Yards) 13.) Sprint- Backpedal- Sprint- Backpedal 20 Yards (Transition every 5 Yards) 14.) Two Step Rhythmic Shuffle Backwards 15.) Quick Hip Flips
Prep
C
Mobility Preparation
Warm-Up Phase 2: Mobility Preparation (20 Yards Per Mobility Exercise) 1.) Worlds Greatest Strech 2.) Quadriceps Table Top Reach + Superman 3.) Lateral Fencer Lunge 4.) Ballistic Hip Hinge “3 Pumps” 5.) Hamstring Kick Series
Dynamic Flexibility Preparation
D
Warm-Up Phase 3: Dynamic Flexibility - Mobility Preparation (Ground Based Movements) 1.) Cat Cow x 5 Reps https 2.) Hip Rock Series -Lateral Rock x 8-10 Reps Per Side -Lateral Hip Rotation x8-10 Reps Per Side -Front Rotation x 8-10 Reps Per Side 3.) Tactical Frog x 10 Reps 4.) Tactical Frog with Internal Hip Rotation x 8-10 Reps Per Side 5.) Forward & Backwards Knee Circles (Quadruped or Plank Position) 5x Per Side 6.) Glute Pump – Prone Scorpion x 3 Reps Per Side 7.) Low Swipe Iron Cross x 5 Reps Per Side 8.) Single Leg Glute Bridge + Hamstring Kick x 10 Per Side 9.) Roll Back and Reach x 5 Reps Per Side 10.) Dynamic 90/90 Pump (Knee-Shin-Back Heel) x 3-5 Reps Per Side 11.) Knee Fall-Ins x 10 Reps Per Side 12.) “Calf” Gas Pedal x 10 Reps Per Side 13.) Ballistic “Groiners” Hip Stretch x5 Reps Per Side
Foot Stability-Balance & Glute Activation Drills
E
1.) Band Glute Monster Walk Series 5-10 Yards Per Drill x 1 Set (Both Directions) - Band Glute Monster Walk Series - Band Above Knee 1 - Band Glute Monster Walk Series - Band Above Knee 2 - Band Glute Monster Walk Series - Band on Feet - Band Glute SL Abduction Around the World x 5 Per Angle - Band Table Top & Hip Flexion x 5 Per Side If you don't have access to Mini Bands do these bodyweight Glute Exercises: 1-2 Sets Per Exercise 1.) Bilateral Glute Bridge x 15-20 Reps 2.) Single Leg Glute Bridge x 10-15 Reps Per Side 3.) Glute Kick Backs x 15-20 Reps Per Side
Rapid Response Drills
F
Watch the Introduction to Rapid Response Drills Stationary: Learning Speed, Rhythm and Coordination of the exercise 2x Sets Per Drill x 10 Seconds (30/60/90 Percent) with 30 Seconds Rest 1.) Forward, Forward, Back, Back 2.) Quick Switch “Scissors” 3.) Two Feet Over and Back 4.) Single Leg In and Out 5.) Single Leg Forward and Back 6.) Single Leg Side to Side
2 Cone Deceleration Drills
G
Each drill is to be done 1-2x each at 80-85 % exertion for 20 seconds working on movement quality The cones can be placed anywhere from 3-5 yards apart Take 30 seconds rest between each drill 1.) 2 Cone 1-2- Step Shuffle 2.) 2 Cone 1-2 Plant Crossover 3.) 2 Cone Sprint – Backpedal 4.) 2 Cone 90 Degree Rotation Decel Step 5.) 2 Cone Backpedal 180 Decel Step 6.) 2 Cone Figure 8 Shuffle 7.) 2 Cone Figure 8 Sprint – Backpedal 8.) 2 Cone Figure 8 Sprint
4 Cone Deceleration Series
H
Do each pattern once each way 30 - 45 seconds rest between reps 1.) Sprint, Sprint, Sprint, Sprint 2.) Sprint Inside Turn 3.) Sprint, Inside Shuffle, Sprint Inside Shuffle 4.) Sprint Backpedal, Sprint, Backpedal 5.) Sprint, Inside Crossover, Sprint, Inside Crossover 6.) Inside Shuffle-Sprint-Outside Shuffle-Sprint 7.) Backpedal-Inside Shuffle-Sprint-Inside Shuffle 8.) Backpedal, Sprint, Inside shuffle, Sprint 9.) Inside Crossover-Sprint-Outside Crossover-Sprint 10.) Inside Crossover-Inside Shuffle-Sprint-Inside crossover 11.) Inside Crossover-Sprint-Backpedal-Inside Crossover 12.) Drop step-Inside Shuffle-Sprint-Outside Shuffle
Core Training
I
5 MINUTE INSANE CORE SHREDDER WORKOUT | 20 Exercises - *Full Follow Along Workout*
Shea Pierre
I've been training athletes for the last decade and I'm not slowing down. I've gathered a decade of knowledge training athletes of all ages and I'm bringing you the best programs in the WORLD all available online.
If you aren’t happy and satisfied within the first 30 days then I will send 100% of your money back. No hassles, no subscriptions, just all of your money back. I am crazy enough to do this because I know that this will change anyone’s athletic career.
Get Speed Camp Phases 1-3
Frank Renaud
Professional Football Player
Verified Athlete"Pierre’s dedication to his craft has been one of the most motivating journeys I have ever seen in the world of fitness...I’m excited to dive into some new programming that will elevate my game to new levels."
John David
Coach
Verified Athlete"Almost four weeks with new the warm up, I must say I’m so thankful for it. My team is well prepared for the first time. For myself, I usually always got hamstring cramps during the 3200m, but with this warm up I have had no cramps, no tight muscles, and feel amazing. Thank you Shea!"
Hunter Resser
Athlete
Verified Athlete"I have been extremely impressed with this program, and being a collegiate baseball player you need to have quick and explosive movements, specifically in the lateral plane. I have been incorporating the explosiveness plyometric jumps in my training protocols to get an extra edge."
