Get the Full Program Here

Key Focus This Week

• Consistency over intensity: Every rep counts. Stay sharp with technique and controlled effort.
• Speed Development: Focus on 0–10 and 0–30 yard mechanics. Form comes before force.
• Conditioning: Volume slightly increases—without compromising movement quality.

Week 2 Breakdown

Day 1 – Strength + 0–10 Yards

• Speed Work: First-step explosiveness. Static starts, falling starts, 2-point stance.
• Lifts: Bench press, pulls, squats/deadlifts—total body strength emphasis.
• Conditioning: Controlled intervals at 65–75% intensity to build aerobic capacity.

Day 2 – Strength + 0–30 Yards

• Speed Work: Wall drills → sled marches → 10–20–30 yard sprints. Smooth build-up.
• Lifts: Choose Olympic lifts (if ready) or Dumbbell Festival for variety and control.
• Conditioning: Slightly more reps than Day 1. Maintain consistent recovery pacing.

Day 3 – Strength + 0–10 Yards (Again)

• Speed Work: Start-focused reps with resisted bands or sleds. Crisp technique over effort.
• Lifts: Big leg and bench day. Add core and posterior chain focus like RDLs or glute bridges.
• Conditioning: Match previous days in volume and intensity. Prioritize form under fatigue.

Day 4 – Conditioning

• Focus: No speed work today—this is about building your engine.
• Options: Tempo runs, cone drills, or shuttle work. Keep intensity controlled and purposeful.
• Note: Don’t treat this as a punishment day—this builds the base that speed stands on.

Day 5 – Explosive Strength + Power

• Lifts: Heavy bench and leg lifts, low rep, high focus (3–5 sets of 4–6 reps).
• Explosive Work: Introduce medicine ball throws, low hurdle hops, or jump rope intervals.
• Conditioning: Short bursts, high intensity, sport-specific recovery times.

Day 6 – Track Day

• Focus: High-speed running. 3x110s with walk-back recovery. Track optional—just measure distance.
• Form: Upright mechanics, relaxed upper body, fast but controlled turnover.

Day 7 – Rest & Recovery

• Rest: Full rest or light movement like walking, mobility, or foam rolling.
• Recovery Tip: You only get faster if you can recover from your speed work.

Coach's Notes

• Encourage clean reps over fast reps. Speed will come with precision.
• Keep athletes engaged without burning them out—this is a build-up, not a peak week.
• Remind athletes that progression isn’t always visible in Week 2, but it’s happening.

Final Thought

This isn’t a repeat of Week 1—it’s a progression from it. Stick to the plan, own every drill, and trust the process.