RAPID- 12 Week Speed Program
Kyle Wyatt
Speed, Field Sports, Strength & ConditioningRAPID is a 12-week program designed to make you faster, more explosive, and more efficient on the field. Every session targets the key elements of sprint performance—acceleration, max velocity, and change of direction. With just 2 sessions per week this can be easily fit into your schedule no matter the time of year.
This isn’t a generic running plan. RAPID is built specifically for field sport athletes who need to increase the maximum speed they can hit, be quicker off the mark and be sharper when changing direction. Sessions are structured to complement your weekly training schedule so you can build real, game-ready speed without burning out.
The result? You’ll move with more intent, react quicker, and separate yourself when it matters most—on game day.
Program Structure:
1x Acceleration & Change of Direction Session
1x Max Velocity Session
+Feedback on technique
All for just a one time buy- no subscription - lifetime access
A
Skip/ Laterals Warm Up
For Completion
Mobility
B
Mobility Block- Acceleration
10 Reps each side: Leg Swings Sprinter stretch Roll & Reach Scorpions 10m of each: Sweeps Lateral Lunge Lunge + Twist Figure 4 Stretch + Any additional extra mobility you need
Plyometrics
C
Plyometric Block- Acceleration
10m Each: Toe walk Heel Walk Pogo Leap- Light Height Pogo Leap - Medium Height Extensive Series (Foward, Back, Left, Right) SL Line Hop (Foward & Backward) Broad Jump
Speed Technique - Acceleration
D
Technical Block- Acceleration
Complete 10m of each drill: A Switch A Skip Lateral Push to Base Hip Flip Wall Switch x10 reps Load & Lift x5 each side Lateral Load & Lift
E
1/2 Kneeling 3 Step
2 x 5
F
Resisted Acceleration
6 x 10
G
2 Point Start
8 x 15
H
Lateral Staircase Bound
3 x 10
A
Skip/ Laterals Warm Up
Mobility
B
Mobility Block- Max V
Wall Leaning Hip Lock x10 each side Couch Stretch x 30s Frog Squat x10 90/90s x10 10m Worth of: - Knee Hug to Toe touch - Lateral Lunge - Lunge + Reach - Leg Swing Skip
Plyometrics
C
Plyometric Block- Max V
Pogo Leap- Light Height x10m Pogo Leap - Medium Height x10m Light Bound x10m Medium Bound x10m Pogo To Tuck Jump 2x10m Bound - with run in 2x20m
Speed Technique- Max Velocity
D
Technical Block- Max V
10m of each: A Switch A Skip Scissors Short (Short length- speed focus) Scissors Long (Longer steps- distance focused) Ankle Dribble (Small tight circles over ankle - Dribble Video) Calf Dribble (Small tight circles over calf- Dribble Video)
E
Dribble Holds
3 x 40
F
Fly 10
6 x 30
G
Single Leg Hop- Skip
2 x 20
Kyle Wyatt
Former athlete now coach. Helping you to improve your speed and transfer it to your sport
