Weekly Theme: “Hold Speed, Don’t Lose It”
You’ve trained acceleration. Now it’s time to test how long you can hold onto that speed. This week blends speed endurance with front-end speed focus without letting technique suffer.
Key Concepts
- Front-End Speed: Acceleration and speed maintenance
- Cumulative Fatigue: You’re now training through tired legs—get comfortable being uncomfortable
- Don’t Chase Bulk: Stay balanced—don’t sacrifice speed for size
- Test Integration Begins: Simulated test prep: STREND circuits or High-Speed 110s
GET THE FULL PROGRAM HERE
Week 5 Breakdown
Day 1: Acceleration + Front-End Speed
- Drills: 0–10s, 0–30s, sled starts, fly 10s
- Focus: Sprint mechanics under fatigue
- Strength: Moderate lift (Push day – squats, cleans)
Day 2: Quick Feet + Change of Direction
- Drills: Ladder drills, 5-10-5 shuttle, crossover steps
- Strength: Pull day (RDLs, rows)
Day 3: Speed Endurance
- Drills: High-Speed 110s, 3×150s, or 200s @ 85–90%
- Focus: Repeat sprint ability
Day 4: STREND / Simulated Test Prep
- Example: Deadlift ×5 → 10 yd sprint (6 rounds)
- Goal: Strength + cardio + mental grit
👉 Click here to watch Week 5: Find Your Front-End Speed
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