Maintain your strength and power during your most competitive period, or use this phase to strategically lighten your overall training load.
Access, complete, and track this program in our training app.
Maintenance for Speed V2 – Phase 1 is built for speed-based athletes who need to reduce training volume and intensity during in-season or peak competition periods—while still maintaining the strength and power that drive athletic performance.
This version includes barbell-on-the-back lifts such as back squats, along with explosive accessory work and plyometrics to preserve force production, stability, and reactivity. You’ll focus on low-volume strength work, controlled explosive power, and elastic movement to stay fast, strong, and healthy without excessive fatigue. If you’d prefer to replace back squats, check out this variation that replaces the back squat with an alternative.
Ideal for soccer, football, baseball, softball, and track athletes, this program keeps your strength levels high and your performance sharp through the competitive season.
This program includes two structured workouts to repeat weekly:
- Strength Maintenance
- Full Body Power & Elasticity
These workouts are pre-scheduled in your training calendar but can be rearranged as needed based on your sport or schedule.
To maximize results, we recommend pairing this program with auxiliary routines from our library:
- Core Training (3–5x per week)
- Mobility (1–2x per week)
- Lower Body Isometrics (1–2x per week)
While this phase is structured as four weeks, it can be repeated longer as a stable in-season base or transitioned into your next training phase when ready.
Focus: Strength, Power, Maintenance
Duration: ~4 Weeks
Workouts: 2 per week
Level: College & Teen Athlete, Adult Advanced Athletic
App Access: 4-Weeks
Equipment Needed: Squat rack w/ safety arms, hamstring curl machine, barbell, 1-5lb small metal plates, mini band loops, dumbbells, soft med ball & throwing wall someone to catch the throws
Barbell
Dumbbells
Exercise Bench
Hamstring Curl Machine
Metal Plates
Mini Band Loops
Soft Medicine Ball
Squat Rack w/ Safety Arms
Make a one-time purchase to access and track this program through our training app, or get unlimited access with a Workout Library Membership. This is an on-demand program that you can access and complete anytime.
