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 V2 Phase 2 builds on the foundation established in Phase 1, progressing both intensity and complexity to further develop strength, power, and athletic acceleration. This phase continues to include traditional on-the-back barbell lifts such as back squats, helping athletes generate higher levels of force and to convert it into explosive movement.
It’s ideal for soccer, football, baseball, softball, and track athletes, or any athlete looking to improve acceleration, power, and overall speed across sports.
The program includes 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.
If you prefer not to use a barbell due to age, injury history, or training environment, check out Strength for Speed V1, which follows the same structure but replaces barbell lifts with alternative movements that deliver similar strength and power benefits.
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 3.
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; Squat Rack w/ Safety Arms, 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
Mini Band Loops
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.
