Week 1: Your Foundation Starts Here

Key Reminders

  • 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 A: Olympic lifts (intro only—form > weight).
  • 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.


CHOOSE YOUR SPORT

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