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 2 builds on the foundation from V1 Phase 1 by increasing intensity, volume, and complexity in both strength and plyometric training. This phase continues to avoid barbell-on-the-back exercises, keeping it ideal for athletes managing mobility limitations, injury history, or joint concerns, while still integrating powerful barbell and free-weight movements for force production.
Designed for soccer, football, baseball, softball, and track athletes, Phase 2 focuses on enhancing rate of force development, stability, and movement coordination, helping you move faster, hit harder, and stay stronger throughout competition.
The program features three structured workouts: Lower Body Strength-Power, Upper Body Strength–Power, and Plyometrics. These are pre-scheduled in your training calendar but can be completed in any order, maintaining structure while allowing flexibility around your schedule.
Whether you train on the field, court, or track, Strength for Speed V1 – Phase 2 develops the next layer of athletic strength and power, without the need for heavy back-loaded lifts.
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; Leg Press Machine, Hamstring Curl Machine, Pull-up Bar or Pull-up Machine, Dumbbells, Barbell, Exercise Bench, mini band loops, 10-20yds of space for plyos
Barbell
Dumbbells
Exercise Bench
Hamstring Curl Machine
Leg Press
Metal Plates
Mini Band Loops
Pull-up Assist Band
Pull-up Bar
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.
