Finish your season strong, maintaining power, speed, and control when it matters most.
Access, complete, and track this program in our training app.
Maintenance for Speed V2 – Phase 3 is built for athletes entering the final stretch of their competitive season or tapering before key events. This phase emphasizes movement efficiency, power retention, and recovery balance, helping you stay sharp without overreaching.
It continues to include barbell-on-the-back lifts such as back squats, combined with explosive accessory lifts, unilateral stability work, and plyometric variations to preserve strength and reactivity while promoting optimal recovery.
Training volume is kept low and focused, allowing athletes to maintain strength, power output, and speed while reducing fatigue accumulation late in the season. If you’d prefer to avoid back squats, check out the V1 variation, which replaces them with alternative exercises.
Ideal for soccer, football, baseball, softball, and track athletes, this phase helps you stay healthy, responsive, and explosive through the final competitions of your 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, exercise bench, low step boxes, barbell, 1-5lb small metal plates, mini band loops, dumbbells, soft med ball
Barbell
Dumbbells
Exercise Bench
Low Box
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.
