EAPC | SpeedKillz

Elite Athletics Performance Coaching

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

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

Over the next 6-weeks you will focus on the top 3 key factors of 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!

benefit-image-0
Refine Your Technique
Knowing HOW to sprint is the biggest issue for the majority of athletes. SpeedKillz focuses on this and we provide you with videos to guide you on how to do every drill. These drills will improve your efficiency so you can stop leaving time on the field and track!
benefit-image-1
Improve Your Power
For any athlete producing power is a MUST! It will translate to better times, higher jumps, and a more explosive first step. In SpeedKillz we provide you with daily power exercises along with your sprint training. The combination of the two will improve your sprint times drastically!
benefit-image-2
Raise Your Speed Ceiling
Your speed ceiling is your 1RM of speed training! If your 1RM sucks, everything underneath that will suck too. SpeedKillz trains your top speed output and mechanics to improve this 1RM! This will increase your on-field speed and let you leave the comp in the dust!
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
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
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will provide detailed feedback on how to improve your efficiency
feature-icon
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
sample week banner image
phoneMockup
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 NSCA-CPT

Coaching Pee-Wees to Professionals for the last 5+ years to improve their speed, power, strength and agility. I have been able to make a robust and data-proven system to help every and any athlete see the results they've been missing!

closer-image-1
closer-image-2
Do Not Get left behind

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

Get EAPC | SpeedKillz
closer-image-3
FAQs
Is This Good for My Sport?
Yes! SpeedKillz was designed with every sport in mind! You will train every aspect of speed, power and change of direction. Even Track athletes can perform this program with the built in Speed Endurance workouts!
Can I perform This at the Same Time as My Lifting?
Yes! Strength is the base for producing power! So it is highly suggested to implement SpeedKillz in combination with a lifting program as well! Just be sure to alternate days of lifting and sprinting.
What if I Have No Clue What the Drills Are?
Don't worry, I have filmed each exercise you will need to perform throughout this program. As well if you have any follow up questions you will be able to message me through the Train Heroic app with any questions.
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