Speed Essentials vol 1

LUKAS STRONG

Speed, Football , Soccer, Basketball, Baseball
Coach
Lukas Strong

Speed Essentials Vol. 1 is a focused 4-week training plan designed to unlock your acceleration potential. Built for athletes in team sports, this program targets the first 5–10 meters—the most decisive part of any sprint. With a combination of explosive sprints, resisted work and plyometrics you’ll develop the mechanics, strength, and explosiveness needed to dominate your starts. This is not general conditioning. It’s a structured system that delivers real speed improvements in just one month.

$29
Get Speed Essentials vol 1
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Explosive First Step
Gain the power to separate from your opponent instantly.
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Sharper Mechanics
Learn and repeat efficient sprint positions for faster take-offs.
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Time-Efficient Sessions
Each workout is designed to maximize output in minimal time.
Features
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Programming 4 days per week
Field + Gym Sessions focused on acceleration and resisted sprints
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Exercise Video Guidance
every drill has video to show you how to execute
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year.
Equipment
Required
Sled
Recommended
Hurdles
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

Warm up 1

1 x 5:00

B1

Single Leg Box Jump

3 x 3

B2

Banded Run in Place

3 x 10

C

Sled push -dead stop steps

2 x 5

D

Sled Push & 5m start

5 x 5

Tuesday
Week 1 Day 3

Conditioning

A

A series

10m 1-2 sets

B

High knees into sprint

1 x 2 @ 10

C

Ground Starts

2 x 10

D

Straight Leg Bounds

3 x 20

E

5 +10m fly

1 x 3

F

10x10 Sprint

3 x 10

Thursday
Week 1 Day 5

A

Warm up 1

1 x 5:00

B1

alternating Rebound box jumps

3 x 5

B2

Banded Pogo Jumps

3 x 10

C

Mini hurdle hops & 5m sprint

3 x 1

D

Hurdle jumps & 5m sprint

2 x 1

E

Deep Tier Split Squat Jump

2 x 20

Coach
More from LUKAS STRONG
coach-avatar Lukas Strong

the founder and head coach of Prague Speed Academy, specializing in speed, agility, and strength development for athletes in team sports. With over a decade of coaching experience, he combines sprint mechanics, velocity-based training, and practical strength methods to help athletes unlock their game speed.

FAQs
Who is this program for?
This program is designed for team sport athletes (football, rugby, soccer, basketball, hockey) who want to improve their acceleration and explosive first step.
Can beginners do this program?
Yes. The drills are progressive and explained clearly, so both beginners and experienced athletes can benefit.
Do I need timing gates or advanced equipment?
No. Timing gates are optional. You can track progress with simple field tests and effort-based feedback.
The Proof
verified-athlete-avatar Prague Speed Academy

organization based in Czech republic

Verified Athlete

"everyone can get faster"

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Speed Essentials vol 1
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