4 Week Speed Blue Print

Connor Toki

Rugby, Football , Gaelic Football, Speed, Field Sports
Coach
Connor Toki

Who is the 4-Week Speed Blueprint for?

This program is designed specifically for field-based athletes whether you're a football player, soccer player, rugby player, or anyone whose performance depends on speed and explosive power. If you're an athlete looking to improve your acceleration, top-end speed, and overall sprinting technique, this is for you.

Why Should You Sign Up for This Program?

The 4-Week Speed Blueprint is different because it’s built on a structured, step-by-step progression that focuses on the key pillars of speed development: acceleration and max velocity. This program is not about quick fixes or gimmicks it’s about building a solid foundation that you can continue to build on.

You should sign up if you want to:

Stop wasting energy: Learn how to run smarter, not harder, with refined sprinting mechanics that improve efficiency.

Develop explosive speed: Master the critical phases of your sprint, from your initial burst to your top-end speed, so you can outperform your competition.

Get fast, without burning out: With a balanced, manageable approach to training, this program helps you improve consistently without overwhelming your body.

Unlike other generic speed programs, this one is specifically designed for field athletes, giving you targeted, sport specific results. Whether you're new to speed training or looking to refine your skills, the 4-Week Speed Blueprint will help you develop the power and speed needed to dominate your sport.

Price is in $USD

$30
Get 4 Week Speed Blue Print
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Build Explosive Acceleration
Learn how to accelerate faster off the line, setting you up for quicker starts and stronger sprints.
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Improve Max Velocity
Refine your sprinting technique to run faster with greater efficiency, maximising your top end speed.
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Ideal for All Field Based Athletes
Whether you play football, soccer, rugby, or any sport requiring speed, this program is designed to help you dominate your field.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 2 days per week
4-Week Speed Blueprint includes two speed sessions per week: the first focuses on Max Velocity, while the second targets Acceleration.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Sled // Cones
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Sample Week
Week 1 of 4-week program
Sunday
Max Velocity 

Prep

A

Warm Up + Dynamics 1

Warm Up + Dynamics 10 reps for each exercise, each side (e.s) a. Cradle Hammy Roll b. Crucifix c. Glute Bridge + March d. Reverse Nordic e. Side Plank Hip Abd

Drills

B

Speed Drills Level 1

A) High Knees - 2 x 20m B) Scissors - 2 x 20m C) Dribble Knee - 2 x 20m D) Pogos - 2 x 10m

C

Dribble Bleed

1 x 4 @ 30

D

Extensive Tempo

2 x 5 @ 100

E

Wall Drill TD Iso

3 x 2 @ 5

Wednesday
Acceleration

Prep

A

Warm Up + Dynamics 1

Warm Up + Dynamics 10 reps for each exercise, each side (e.s) a. Cradle Hammy Roll b. Crucifix c. Glute Bridge + March d. Reverse Nordic e. Side Plank Hip Abd

Drills

B

Speed Drills Level 1

A) High Knees - 2 x 20m B) Scissors - 2 x 20m C) Dribble Knee - 2 x 20m D) Pogos - 2 x 10m

Upright Reactivity 1

C

A) Hop & Stick - 2 x 4 es B) Box Pogos - 1 x 3 C) Hop Continuous - 2 x 10

D

Acceleration Sled

2 x 4 @ 5

E

Acceleration

1 x 3 @ 10

F

Acceleration Sled

2 x 2 @ 10

G

Acceleration

1 x 3 @ 10

Coach
More from Connor Toki
coach-avatar Connor Toki

I am a strength and conditioning coach with 5+ years of experience in rugby (both codes) and AFL. Having learned from the world’s top speed coaches, I specialise in developing speed, acceleration, and performance for athletes at all levels.

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Ready to unlock your full speed potential?

Let’s build the foundation that will leave the competition in the dust!

Get 4 Week Speed Blue Print
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FAQs
Who is this program for?
This program is designed for field-based athletes, such as football players, soccer players, rugby players, and others who need to improve their sprinting speed, acceleration, and overall athletic performance.
Do I need any prior speed training experience?
No! The 4-Week Speed Blueprint is an introductory program, making it suitable for athletes of all levels. We’ll guide you through the basics of acceleration and max velocity, helping you build the speed you need regardless of where you’re starting from.
What equipment do I need?
Access to a sled is ideal for resistance training, but if you don’t have one, you can use alternatives like a step hill or band resistance with a partner to achieve similar results.
What happens after the 4 weeks?
Once you complete the 4-Week Speed Blueprint, you’ll have a solid foundation to continue progressing. You can either continue with more advanced speed training or maintain your gains by integrating the principles from the program into your regular programming
4 Week Speed Blue Print
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