Develop the power and strength foundation to run faster and move more explosively — no matter your sport.
Access, complete, and track this 4-week strength and speed training program for athletes in our training app.
Strength for Speed V1 Phase 1 focuses on building general strength and plyometric foundations for on-field, on-court, or on-track performance. This version is designed for athletes who want to develop strength and speed without loading a barbell on their back, making it ideal for those managing previous injuries, mobility limitations, or have limited equipment access or age-related considerations.
The program features three structured workouts: Lower Body Strength–Power, Upper Body Strength–Power, and Plyometrics. These are pre-scheduled in your app training calendar but can be completed in any order, giving you flexibility while maintaining structure and progression.
This phase remains joint-friendly for athletes who prefer not to “load the spine” with heavy on-the-back barbell movements, while still emphasizing speed, reactivity, and power output through a safe, intelligently structured power development workout approach. Whether you compete on the field, court, or track, this program develops the foundation for faster, more explosive athletic movement.
To maximize results, we also recommend adding the following 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 program is structured as 4 weeks, you can repeat this phase for longer if desired. It’s designed to be a strong and repeatable base to support your speed training goals. Or, you can progress to phase 2.
Program Focus: Strength for speed development
Program Length: 4-Weeks
Workout Durations: ~50mins
Workouts: 3 per week
Level: Athletic
App Access: 4-Weeks
Equipment Needed: Full Gym Setup; Leg Press Machine, Hamstring Curl Machine, Lat Pull Down Machine, Dumbbells, Barbell, Exercise Bench, Mini band loops, 10-20yds of space for plyos
Barbell
Dumbbells
Exercise Bench
Hamstring Curl Machine
Lat/Row Machine
Leg Press
Mini Band Loops
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.
