Athletics 4 Week Speed Program
Speedworks Training
Track & Field, SpeedExperience elite speed training with our THREE day, FOUR week Speed Program, drawing on a 15-year legacy of coaching the world's top athletes.
Our program, rooted in our philosophy, delivers training to refine your sprint skills for track performance.
Join us to harness cutting-edge techniques and a universal training language that will propel you to new athletic heights as you prepare for the next competitive season.
Conditioning
A
Warm Up + Dynamics lvl.1
Warm Up + Dynamics 10 reps each exercise, each side (e.s.) a. Cradle Mobility b. Crucifix Mobility c. Scorpion Mobility d. Dog to cobra e. Cat camel mobility f. Donkey kicks mobility g. Hip circles mobility h. Standing lateral leg swings I. Standing leg swing c. Glute Bridge + March d. Reverse Nordics e. Side Plank Leg Raise
Conditioning
B
Running Drills lvl.1
Drills a. Pogos 2x10m b. High knees 2x20m c. Scissor 2x20m d. Dribble Bleeds 2x30m
C1
UPRIGHT FFE DRIVE DOWN
3 x 3 @ 00:05
C2
LOW BOX STEP UP JUMP
3 x 4
D
Back to back runs
2 x 6
Conditioning
A
Warm Up + Dynamics lvl.1
Warm Up + Dynamics 10 reps each exercise, each side (e.s.) a. Cradle Mobility b. Crucifix Mobility c. Scorpion Mobility d. Dog to cobra e. Cat camel mobility f. Donkey kicks mobility g. Hip circles mobility h. Standing lateral leg swings I. Standing leg swing c. Glute Bridge + March d. Reverse Nordics e. Side Plank Leg Raise
Conditioning
B
Running Drills lvl.1
Drills a. Pogos 2x10m b. High knees 2x20m c. Scissor 2x20m
C1
Hop and Stick
2 x 4
C2
Box A-skip
2 x 5
D
SUB-MAX DRIBBLE BLEED
1 x 4 @ 30
E
Speed Endurance
1 x 6
Conditioning
A
Warm Up + Dynamics lvl.1
Warm Up + Dynamics 10 reps each exercise, each side (e.s.) a. Cradle Mobility b. Crucifix Mobility c. Scorpion Mobility d. Dog to cobra e. Cat camel mobility f. Donkey kicks mobility g. Hip circles mobility h. Standing lateral leg swings I. Standing leg swing c. Glute Bridge + March d. Reverse Nordics e. Side Plank Leg Raise
Conditioning
B
Running Drills lvl.1
Drills a. Pogos 2x10m b. High knees 2x20m c. Scissor 2x20m d. Dribble Bleeds 2x30m
C1
WALL DRILL DL HIP EXTENSION
3 x 8
C2
Broad Jump
3 x 4
D
ACCELERATION PULLEY
2 x 3 @ 5
E
ACCELERATION
1 x 4 @ 10
F
ACCELERATION PULLEY
2 x 2 @ 10
G
ACCELERATION
1 x 4 @ 20
Conditioning
A
Warm Up + Dynamics lvl.1
Warm Up + Dynamics 10 reps each exercise, each side (e.s.) a. Cradle Mobility b. Crucifix Mobility c. Scorpion Mobility d. Dog to cobra e. Cat camel mobility f. Donkey kicks mobility g. Hip circles mobility h. Standing lateral leg swings I. Standing leg swing c. Glute Bridge + March d. Reverse Nordics e. Side Plank Leg Raise
Conditioning
B
Running Drills lvl.1
Drills a. Pogos 2x10m b. High knees 2x20m c. Scissor 2x20m d. Dribble Bleeds 2x30m
Lateral Plyos lvl.1
C
Perform the following with 2min rest between sets. a. Speed Skater 2x 8 reps (4reps e.s.) - add MB for second set. b. Crossover Bounds - light/medium 2x (20m e.s.) c. Diagonal Bounds x2 (6 steps)
D
Aerobic runs (on grass)
2 x 3
Jonas Dodoo
HEAD COACH & FOUNDER of SPEEDWORKS TRAINING Jonas developed as a coach through his passion for speed and was lucky enough to be under the tutelage of Master Coach Dan Pfaff for four years. Jonas has worked with many elite performers across a range of sports. Jonas is currently Consulting at Premiership and Championship Football and Rugby clubs working with their staff and first team players.
