EAPC | SpeedKillz: Training by Coach Jacob in TrainHeroic

EAPC | SpeedKillz

Elite Athletics Performance Coaching

Football , Lacrosse, Field Sports, Speed, Plyometrics, Rugby, Track & Field
Coach
Coach Jacob

The world of speed development can be confusing and misleading at times. So we have taken our thousands of hours of speed training experience and made it into a simple to follow and effective program built for athletes!

There are 3 key indicators we focus on for speed...

  1. Technical Efficiency
  2. Power Expression
  3. Speed Reserve

Technical Efficiency- This is simply how efficient is your technique and where can it be improved? Each day will provide a technical progression built to improve your efficiency sprinting. You will also have access to have your videos coached weekly.

Power Expression- Power is one of the biggest indicators of speed for athletes. So we look to improve your power production in the specific planes of motion you will see in sprinting. Building the base to have a great first step

Speed Reserve- This is your speed 1RM! Majority of sprinting done in-game is below your max speed! Therefore if we can improve that top speed, all of the sprinting done below that will feel a lot easier!

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Refine Your Technique
Learn the ins and outs of how to sprint efficiently. Send training clips to your coach to get coaching on your specific needs!
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Improve Your Power
Along with your sprinting and speed progression you will have a power progression designed with SPEED in mind!
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Raise Your Speed Ceiling
Improve your top speed to improve your on-field performance. Having a higher speed 1RM will make anything under that feel so much easier
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 3 days per week
Daily technique progression. Daily sprint progression. Daily power progression. 1 Acceleration Day 1 Max Velocity Day 1 Gamespeed/Speed Endurance Day
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will provide detailed feedback on how to improve your efficiency
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
Equipment
Recommended
Medball
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Sample Week
Week 1 of 6-week program
Monday
Acceleration | Accumulation Phase

A

Movement Prep

1 x 10

Prep

B

Stationary Rudimentary Hops

Ankle Pops 2 x 20 SL Ankle Pops 2 x 20ea Pogo Hops 2 x 10

C1

Wall A-March

2 x 10

C2

Wall SL Snap

2 x 10

C3

Wall Single Exchange

2 x 10

D

Warm Up Sprint Series

3, 5, 7, 10

E

Half-Kneeling Sprint

4 x 10 @ 90

F

2-Point Sprint

4 x 10 @ 90

G1

Drach Broad Jump

4 x 2

G2

Split Stance Broad Jump

4 x 2

H

MB Vertical Scoop Toss

1 x 10 @ 20

I

Foam Roll

1 x 5:00

Wednesday
Max Velocity | Accumulation Phase

A

Movement Prep

1 x 10

B

Bilateral Rudimentary Hops

1 x 10

C1

A-March

2 x 10

C2

Ankle Dribble

2 x 10

C3

A-Run

2 x 10

D

Warm Up Sprint Series

3, 5, 7, 10

E

Walk-In Sprint

4 x 20 @ 3:00

F

Flying Sprint

4 x 10 @ 20

G1

Drach Jump

4 x 2

G2

Power Skips - Height

4 x 20

H

Walk-In Sprint

5 x 40 @ 120

I

Foam Roll

1 x 5:00

Friday
Speed Endurance | Accumulation Phase

A

Movement Prep

1 x 10

Prep

B

Stationary Rudimentary Hops

Ankle Pops 2 x 20 SL Ankle Pops 2 x 20ea Pogo Hops 2 x 10

C1

SL A-March

2 x 10

C2

Double Exchange

2 x 10

C3

A-Skip

2 x 10

D

Warm Up Sprint Series

3, 5, 7, 10

E1

Single Leg Rotational Broad

4 x 2

E2

Single Leg Box Jump

4 x 2

F

2-Point Sprint

100, 150, 200, 250 @ 8:00

G

Foam Roll

1 x 5:00

Friday
Gamespeed| Accumulation Phase

A

Movement Prep

1 x 10

Prep

B

Stationary Rudimentary Hops

Ankle Pops 2 x 20 SL Ankle Pops 2 x 20ea Pogo Hops 2 x 10

C1

SL A-March

2 x 10

C2

Double Exchange

2 x 10

C3

A-Skip

2 x 10

D

Warm Up Sprint Series

3, 5, 7, 10

E

Sprint - Decel - Sprint

4 x 5 @ 10

F

Crossover Step Sprint

4 x 15 @ 3:00

G1

Single Leg Rotational Broad

4 x 2

G2

Single Leg Box Jump

4 x 2

H

Shuttle Run

5 x 40 @ 40

I

Foam Roll

1 x 5:00

Coach
coach-avatar Coach Jacob

Former Div. II football player turned full-time strength coach. I am taking my tens of thousands of hours of experience from coaching athletes and adults and applying it to your training. Simple, and effective training, paired with expert coaching will be the recipe to achieve your goals. "Simple things done savagely well." - Mark Verstegen

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Do Not Get left behind

Get expert coaching to improve the most valuable on-field skill there is, SPEED!

Get EAPC | SpeedKillz
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The Proof
verified-athlete-avatar Ethan D.

Rider Long Jump

Verified Athlete

"Getting trained by Jacob was truly an amazing experience. Not only did his knowledge of the body help me stay healthy during my track and field career, but it also improved my performances by a landslide!"

EAPC | SpeedKillz