Week 3: Build Speed with Purpose
Get the Full Program Here
We're now into Week 3 of Summer Training, and it's time to dial up the intensity. That means:
- Increased Training Loads: More work, more challenge.
- Lower Rep Schemes: Focused strength efforts.
- Explosive Movements: Olympic lifts and plyos make their debut.
- Smart Coordination: Balance your speed, agility, and conditioning.
If you've been showing up consistently—you're ready for this. Let’s take a look at how this week breaks down:
WEEK 3 SCHEDULE
Day 1: 0–10
- Short bursts.
- Acceleration mechanics.
- Ladder & hurdle warmups into short sprints. (See image for full workout overview.)
Day 2: Quick Feet
- Ladders + COD (Change of Direction).
- Think fast, move faster.
Day 3: First Step
- Ladders + Speed work.
- Drills built to boost your reaction time and initial burst.
Day 4: Combo Day
- Lead-ups, Heel-to-Butt, High Knees, Big Arms + Sprints.
- This is about rhythm, form, and max-effort sprinting.
Day 5 – Strength & Plyo Day
- Box jumps, squats, deadlifts, and presses.
- Build the engine that drives speed.
(We’re not lifting to get big—we’re lifting to get fast.)
Day 6 – Speed Endurance + Agility
- Flying 30s, build-up runs, and shuttle drills.
- Move fast while tired—this is game-shape.
Day 7 – Rest
- Recharge. You’ve earned it.
Find Speed for Your Sport
Take our short survey and we’ll recommend a plan that fits your sport, position, and goals.
Workouts, newsletter, and professional training programs:
https://bit.ly/3aRxzPs
YouTube channel for weekly drills:
Coach Bob King on YouTube
