Every coach has their own preferences. The exercises listed here are suggestions. Stick with what you believe in, and what your athletes respond to best.
This program scales. Short on time? Cut the reps. Need more? Add intensity, not chaos.
Effort matters. In speed work especially, we stay around 95% perceived effort. Why? Because injury prevention is part of performance.
Week 1 Breakdown
Day 1 – Strength + Short Acceleration (0–10 yards)
Lifting Focus: Total body—chest, back, and legs. Bench press, lat pulls, squats or deadlifts.
Speed Work: Starts only—0 to 10 yards. Sharp, short, explosive.
Conditioning: Introduce short reps. This is a preview of what’s to come—not the main event.
Coach’s Tip: Keep the intensity high, but the volume low. You’re setting the tone, not maxing out.
Day 2 – Change of Direction
Focus: Cone drills, angles, acceleration and deceleration.
Why It Matters: Athletes rarely move in a straight line. This day builds the ability to stop and go with control.
Conditioning: Blend movement with short rest periods—don’t overdo it.
Day 3 – Strength + Extended Acceleration (0–30 yards)
Lifting Option B: Dumbbell Festival – any combo movement using dumbbells.
Speed Work: 0–30 yard accelerations. Think of this as the "build-up" sprint.
Conditioning: Add a rep or two compared to Day 1. Still under control.
Day 4 – Sport-Specific COD Work
Drills: Choose movements based on your sport. Position-based footwork, reaction drills, ball drills, etc.
Conditioning: Similar to Day 2, but more tailored. You want athletes to “move with purpose,” not just sweat.
Looking Ahead
Day 5: Explosive lifting + power development
Day 6: High-speed running session
Day 7: Full recovery day
Final Thought
Week 1 isn’t flashy. It’s fundamental. You’re not here to impress—you’re here to progress. Get the basics right now, and you’ll be ready to turn up the heat in Week 2.
