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Power & Speed

XIOS Strength & Conditioning

Football , Soccer, Track & Field, Speed, Basketball, Volleyball, Lacrosse, Field Sports, Plyometrics, Baseball , Softball
Coach
Andrew Dela Cruz

Power & Speed Program by Coach Andrew - XIOS Strength & Conditioning

Unlock your athletic potential with the Power & Speed Program, designed by Coach Andrew from XIOS Strength & Conditioning. This comprehensive program is tailored for athletes who aim to elevate their performance to the next level. Whether you're preparing for a competition or seeking to surpass your personal bests, this program offers the tools you need to achieve explosive power and lightning speed.

Program Features:

  • Dynamic Workouts: A blend of strength, conditioning, and plyometric exercises designed to enhance your power output and speed.
  • Progressive Overload: Structured phases that progressively increase in intensity, ensuring continuous improvement without plateauing.
  • Video Demonstrations: High-quality videos demonstrating proper technique for each exercise, ensuring safety and effectiveness.
  • Recovery Strategies: Techniques and practices to promote recovery, reduce injury risk, and keep you training consistently.
  • 24/7 Support: Direct access to Coach Andrew for guidance, motivation, and answers to your questions.

Program Structure:

The Power & Speed Program spans 12 weeks, divided into three 4-week phases:

  1. Foundation Phase: Establish a solid base of strength and conditioning, focusing on technique and building the capacity for more intense training.
  2. Development Phase: Introduce more complex and challenging exercises to stimulate power and speed development.
  3. Peak Phase: Fine-tune your performance, focusing on maximizing power output and speed, readying you for competition or personal achievement goals.

Who Is This Program For?

  • Competitive athletes across all sports disciplines seeking to improve their power and speed.
  • Fitness enthusiasts aiming to take their performance to the next level.
  • Anyone with a base level of fitness looking to specialize in power and speed training.

Join Now and Transform Your Performance

Ready to unleash your power and speed? Join athletes from around the globe who have achieved remarkable results with Coach Andrew's guidance. Purchase the Power & Speed Program today and take the first step towards your athletic excellence.

$20 / mo
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Rapid Performance Gains
Experience noticeable improvements in your power and speed within weeks. Our progressive overload strategy ensures that you're constantly challenging your muscles and neurological system, leading to faster and more significant performance gains.
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Cutting-Edge Training Techniques
Gain exclusive access to innovative training methods developed by Coach Andrew. These techniques are designed to unlock explosive power and maximize speed, setting you apart from the competition.
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Personalized Support and Motivation
You're not just another athlete in this program; you receive personalized attention and support from Coach Andrew. This includes motivation, adjustments to your program as needed, and answers to all your training questions, ensuring you stay on track towards your goals.
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Elite Athlete Community Access
Join a community of like-minded athletes who are all striving for excellence. Share experiences, challenges, and triumphs. Being part of this community not only provides additional motivation but also offers networking opportunities with athletes who understand the commitment to achieving greatness.
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 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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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 hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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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, all through an app.
Equipment
Required
Agility Ladder
Recommended
Plyo Box // Jump Rope // Medicine Ball
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Power & Speed Week 1 Day 1

Prep

A

Thermal Warm Up

FWD Jog 2x20yds BWD Jog 2x20yds FWD Skip w/Arm Circles x20yds BWD Skip w/Arm Circles x20yds Lateral Shuffle w/Reach x20yds

Prep

B

Mobility

Toe Touch Squat: x5 Leg Raise Crossover: x10 each side Scorpions: x10 each side Lunge Stretch: x10 each side Frog Stretch: x 20s

Prep

C

Dynamic Warm Up

Quad Pulls x10yds Hamstring Scoop x10yds Lateral Lunge x10yds Lunge w/Twist x10yds High Knee March x10yds A-Skip x10yd Carioca x10yds Lateral Shuffle x10yds High Knees x10yds Broad Jumps x10yds Leg Swings x10 each leg

Prep

D

Band Activation

Lateral Band Walk x 10yds FWD/BWD Walk x 10 yds Hip Openers x10e Squats x10

E

Switching Split Squat Jumps

4 x 12

F1

Accelerating High Knees

5 x 20

F2

Air Squat

5 x 10

G

Dot Drill (BFS)

5 x 1:00

H

Single Leg Bounds

4 x 20

I

Lateral Bound

4 x 20

J1

Single Leg Glute Bridge

4 x 10

J2

Plank

4 x 1:00

Recovery

K

Cooldown

Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris

Monday
Power & Speed Week 1 Day 2

Prep

A

Thermal Warm Up

FWD Jog 2x20yds BWD Jog 2x20yds FWD Skip w/Arm Circles x20yds BWD Skip w/Arm Circles x20yds Lateral Shuffle w/Reach x20yds

Prep

B

Mobility

Toe Touch Squat: x5 Leg Raise Crossover: x10 each side Scorpions: x10 each side Lunge Stretch: x10 each side Frog Stretch: x 20s

Prep

C

Dynamic Warm Up

Quad Pulls x10yds Hamstring Scoop x10yds Lateral Lunge x10yds Lunge w/Twist x10yds High Knee March x10yds A-Skip x10yd Carioca x10yds Lateral Shuffle x10yds High Knees x10yds Broad Jumps x10yds Leg Swings x10 each leg

Prep

D

Band Activation

Lateral Band Walk x 10yds FWD/BWD Walk x 10 yds Hip Openers x10e Squats x10

E

SLRDL to Step Up

4 x 12

F

Belly Sprint

15, 15, 15, 1

G

2-Step Lateral Shuffle

4 x 40

H

Sprint

4 x 40

I

Hand Release Push-Up

3 x MAX

J

Hollow Rock

45, 45, 4

Recovery

K

Cooldown

Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris

Tuesday
Power & Speed Week 1 Day 3

Prep

A

Thermal Warm Up

FWD Jog 2x20yds BWD Jog 2x20yds FWD Skip w/Arm Circles x20yds BWD Skip w/Arm Circles x20yds Lateral Shuffle w/Reach x20yds

Prep

B

Mobility

Toe Touch Squat: x5 Leg Raise Crossover: x10 each side Scorpions: x10 each side Lunge Stretch: x10 each side Frog Stretch: x 20s

Prep

C

Dynamic Warm Up

Quad Pulls x10yds Hamstring Scoop x10yds Lateral Lunge x10yds Lunge w/Twist x10yds High Knee March x10yds A-Skip x10yd Carioca x10yds Lateral Shuffle x10yds High Knees x10yds Broad Jumps x10yds Leg Swings x10 each leg

Prep

D

Band Activation

Lateral Band Walk x 10yds FWD/BWD Walk x 10 yds Hip Openers x10e Squats x10

E

Single Leg Vertical Jump & Land

3 x 10

F

Bulgarian Split Squat

3 x 10

G

Single Leg RDL

3 x 10

H

Low Squat Ankle Jump

3 x 10

I

Depth Plyo Push-Up

4 x 10

J

Tuck Jump

4 x 10

Recovery

K

Cooldown

Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris

Wednesday
Power & Speed Week 1 Day 4

Prep

A

Thermal Warm Up

FWD Jog 2x20yds BWD Jog 2x20yds FWD Skip w/Arm Circles x20yds BWD Skip w/Arm Circles x20yds Lateral Shuffle w/Reach x20yds

Prep

B

Mobility

Toe Touch Squat: x5 Leg Raise Crossover: x10 each side Scorpions: x10 each side Lunge Stretch: x10 each side Frog Stretch: x 20s

Prep

C

Dynamic Warm Up

Quad Pulls x10yds Hamstring Scoop x10yds Lateral Lunge x10yds Lunge w/Twist x10yds High Knee March x10yds A-Skip x10yd Carioca x10yds Lateral Shuffle x10yds High Knees x10yds Broad Jumps x10yds Leg Swings x10 each leg

Prep

D

Band Activation

Lateral Band Walk x 10yds FWD/BWD Walk x 10 yds Hip Openers x10e Squats x10

E

Jump Rope

4 x 20

F

Agility Ladder #1

3 x 1

G

Lateral Bound

4 x 10

H

Pro-Agility Drill

3 x 1

I

Frog Jump

3 x 10

J

180 Jump & Land

3 x 10

K

DB Rear Foot Elevated Split Squat

3 x 10

Recovery

L

Cooldown

Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris

Thursday
Power & Speed Week 1 Day 5

Prep

A

Thermal Warm Up

FWD Jog 2x20yds BWD Jog 2x20yds FWD Skip w/Arm Circles x20yds BWD Skip w/Arm Circles x20yds Lateral Shuffle w/Reach x20yds

Prep

B

Mobility

Toe Touch Squat: x5 Leg Raise Crossover: x10 each side Scorpions: x10 each side Lunge Stretch: x10 each side Frog Stretch: x 20s

Prep

C

Dynamic Warm Up

Quad Pulls x10yds Hamstring Scoop x10yds Lateral Lunge x10yds Lunge w/Twist x10yds High Knee March x10yds A-Skip x10yd Carioca x10yds Lateral Shuffle x10yds High Knees x10yds Broad Jumps x10yds Leg Swings x10 each leg

Prep

D

Band Activation

Lateral Band Walk x 10yds FWD/BWD Walk x 10 yds Hip Openers x10e Squats x10

E

Split Jump

4 x 10

F1

Mountain Climber

8 x 10

F2

Sprint

8 x 60

G

Max Effort Broad Jump

3 x 10

H

Lateral Broad Jump

3 x 10

I

Shuttle Sprint

4 x 1

J

Bicycle Sit-Ups

3 x 1:00

K

V-Ups

3 x 10

L

Plank

3 x 1:00

Recovery

M

Cooldown

Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris

Friday
Power & Speed Week 1 Day 6

Prep

A

Thermal Warm Up

FWD Jog 2x20yds BWD Jog 2x20yds FWD Skip w/Arm Circles x20yds BWD Skip w/Arm Circles x20yds Lateral Shuffle w/Reach x20yds

Prep

B

Mobility

Toe Touch Squat: x5 Leg Raise Crossover: x10 each side Scorpions: x10 each side Lunge Stretch: x10 each side Frog Stretch: x 20s

Prep

C

Dynamic Warm Up

Quad Pulls x10yds Hamstring Scoop x10yds Lateral Lunge x10yds Lunge w/Twist x10yds High Knee March x10yds A-Skip x10yd Carioca x10yds Lateral Shuffle x10yds High Knees x10yds Broad Jumps x10yds Leg Swings x10 each leg

Prep

D

Band Activation

Lateral Band Walk x 10yds FWD/BWD Walk x 10 yds Hip Openers x10e Squats x10

E

Belly Sprint

3 x 5

F

Sprint

8 x 40

G

Backpedal

8 x 25

Recovery

H

Cooldown

Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris

Saturday
Power & Speed Week 1 Day 7

Prep

A

Thermal Warm Up

FWD Jog 2x20yds BWD Jog 2x20yds FWD Skip w/Arm Circles x20yds BWD Skip w/Arm Circles x20yds Lateral Shuffle w/Reach x20yds

Prep

B

Mobility

Toe Touch Squat: x5 Leg Raise Crossover: x10 each side Scorpions: x10 each side Lunge Stretch: x10 each side Frog Stretch: x 20s

Prep

C

Dynamic Warm Up

Quad Pulls x10yds Hamstring Scoop x10yds Lateral Lunge x10yds Lunge w/Twist x10yds High Knee March x10yds A-Skip x10yd Carioca x10yds Lateral Shuffle x10yds High Knees x10yds Broad Jumps x10yds Leg Swings x10 each leg

Prep

D

Band Activation

Lateral Band Walk x 10yds FWD/BWD Walk x 10 yds Hip Openers x10e Squats x10

Recovery

E

Cooldown

Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris

Coach
More from XIOS Strength & Conditioning
coach-avatar Andrew Dela Cruz

Head Coach

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Why Choose This Program?

Designed by Coach Andrew, a seasoned strength and conditioning coach with a proven track record of transforming athletes, this program is based on current training methodologies and personalized support. The Power & Speed Program is more than just training

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FAQs
Is the Power & Speed Program suitable for beginners?
The program is designed for individuals with a base level of fitness who are looking to specialize in improving their power and speed. It may be challenging for complete beginners. However, if are ready to take your training to the next level, this program can be adapted to suit your starting point.
How much time do I need to commit to the program each week?
The program is designed to be flexible yet effective, requiring approximately 4-5 hours of training per week. This is split into several sessions, making it manageable alongside your other commitments.
Can I still participate in my regular training while on this program?
Yes, the program is designed to complement your existing sports training by enhancing your power and speed. Communication with Coach Andrew will ensure that your program is tailored to fit around your sports-specific training, optimizing performance without overtraining.
How is this different from other power and speed training programs?
The Power & Speed Program stands out due to its personalized approach, cutting-edge training techniques, and comprehensive support system. Unlike generic programs, you receive tailored guidance from Coach Andrew, ensuring your training is optimized for your specific goals and needs.
What kind of results can I expect from this program?
While individual results can vary, you can expect to see improvements in your power, speed, and athletic performance. Participants often report faster sprint times, higher jumps, and increased strength within the first few weeks. Consistency and dedication to the program will yield the best results.
What happens if I miss a workout or fall behind?
Life happens, and the program is designed to be flexible. If you miss a workout or fall behind, Coach Andrew can help you adjust your schedule or modify workouts to get back on track. The key is consistent communication and commitment to your goals.
The Proof
verified-athlete-avatar Mac Carrizosa

Professional Football Player

Verified Athlete

"COACH ANDREW HAS BEEN A TREMENDOUS INSTRUMENT IN MY OFF-SEASON SUCCESS. COACH ANDREW‘S EXPERIENCE AS A STRENGTH AND CONDITIONING COACH NOT ONLY AT THE HIGH SCHOOL AND COLLEGIATE LEVELS BUT ALSO IN THE PROS TRULY SHOWS IN HIS EVERYDAY EFFORTS TO GET EACH ATHLETE READY FOR THEIR NEXT MOVE."

verified-athlete-avatar ZACH TABANGCURA

COLLEGIATE RUGBY PLAYER

Verified Athlete

"COACH ANDREW OFFERS HELPFUL FEEDBACK AND MOTIVATION CREATING AN ENVIRONMENT IN WHICH EVERYONE ASPIRES TO GROW AND MAKE PROGRESS."

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