Maintain your strength, power, and explosiveness deep into your competitive season—or use this phase to strategically manage training load while staying sharp.
Access, complete, and track this program in our training app.
Maintenance for Speed V2 – Phase 2 builds on Phase 1 by slightly increasing intensity and refining movement focus to help athletes sustain force production, stability, and speed throughout the later stages of competition.
This phase continues to include barbell-on-the-back lifts like back squats, paired with explosive accessory work, unilateral strength exercises, and plyometrics to maintain athletic power and coordination under manageable fatigue levels.
You’ll focus on low-volume, high-quality strength work and controlled explosive training to stay fast, durable, and game-ready through peak performance periods. If you’d prefer to avoid back squats, check out the V1 variation, which replaces them with alternative movements.
Ideal for soccer, football, baseball, softball, and track athletes, this program helps you maintain your edge, move powerfully, and finish your season strong.
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: (1) Mini Hurdle, 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
Mini Hurdles
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.
