P1nnow Performance
Speed, Strength & Conditioning, Baseball , Soccer, Basketball, Football , Hockey, RugbyGet Faster. Move Better. Perform Faster.
The Speed Program is built to improve acceleration, top-end speed, and explosive athleticism through progressive sprint training and strength work. Over six weeks, you'll develop the mechanics, power, and force production needed to become a faster, more explosive athlete.
Whether you're looking to improve your first step, increase sprint speed, or gain an edge in competition, this program provides the foundation to help you move with confidence and speed.
What's Included:
6-week progressive speed program
3 training sessions per week
Sprint mechanics & acceleration development
Progressive speed training
Strength training to improve force production
Built for athletes of all sports looking to increase speed
Build the Engine. Own Every Step.
1 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
