P1nnow Performance
Speed, Strength & Conditioning, Baseball , Soccer, Basketball, Football , Hockey, RugbyThe P1nnow Performance 6-Week Speed Program is designed to help athletes improve acceleration, top-end speed, power, and overall athletic performance. This program combines sprint training, explosive strength work, plyometrics, and mobility to help athletes move faster and perform at a higher level. Whether you're preparing for your next season or looking to gain an edge over the competition, this program provides a proven system to develop speed that transfers directly your sport.
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Banded Wall Knee Drive ISO
2 x 10
A2
Wall Switches
2 x 5
A3
standing triple jump
2 x 5
B
Build Up Sprint
5 x 40
C1
Kickstand Deadlift (Trapbar)
5 x 3 @ 60 %
C2
Rapid Split Stance Vertical
5 x 3
D1
Landmine Split Jerk
3 x 5
D2
Medball Jump Slam
3 x 5
E1
Copenhagen Plank
2 x 30
E2
Spring Ankle ISO
2 x 30
E3
KB Knee Drive
2 x 8
A1
Split Stance Overcoming ISO
2 x 3
A2
Controlled Sled March
2 x 15
A3
Half Kneeling Band Acceleration
2 x 3
B
10 Yard Sprint
5 x 1
C1
Loaded Step Up
5 x 3
C2
Step Up Plyo
5 x 3
D1
Banded Barbell RDL
3 x 5
D2
Plate Loaded Pallof Press
3 x 5
E1
Hip Extension ISO
2 x 3
E2
Landmine Cossack Switches
2 x 8
E3
Elevated Knee Drive ISO
2 x 20
A1
Banded Countermovement Jump
2 x 5
A2
Rapid Broad Jump
2 x 3
A3
Rapid Bounds
2 x 20
A4
Straight Leg Bounds
2 x 20
B
40 Yard Dash
5 x 1
C
Heel Elevated Back Squat
4 x 5 @ 75, 80, 80, 85 %
D1
Barbell Bench Press
3 x 5 @ 80, 85, 85 %
D2
Weighted Chin Ups
E1
Eccentric Nordic Curl
2 x 8
E2
Bird Dog Row
2 x 8
E3
DB Seated Single Leg Calf Raise
2 x 15
