Weekly Theme: “Control the Speed, Own the Work”

Week 6 separates the committed from the casual. With acceleration, resistance, and fatigue building, it’s time to show not just speed—but control. Technique matters more than ever.

Key Concepts

• Assisted & Resisted Speed: Learn to feel the difference between force and control
• Speed Endurance: Holding technique and power late in workouts
• Reactive Power: Quick-contact drills like hurdles and hops are essential this week
• Don’t Skip Conditioning: These days build the engine that sustains speed

GET THE FULL PROGRAM HERE

Week 6 Breakdown

Day 1: Acceleration (0–10) + Assisted Sprints

• Drills: No Arms + Sprint, 10 hurdles, assisted sprints over short distance
• Focus: Stride frequency + arms/legs coordination
• Finisher: 60-yard sprints @ 95%, 3–5 min recovery

Day 2: Change of Direction + Reactive Hops

• Drills: Speed breaks, 5-10-5 staggered shuttle, lateral hurdle hops (touch and go)
• Conditioning: 5 Half Gassers (208 yards total each)

Day 3: 0–30 + Resisted/Released Sprint Combos

• Drills: Mini hurdles, short hurdle runs, resisted 15 → release 15 yard sprints
• Speed Brakes: Added post-resistance to reinforce control
• Assisted sprints (with cables/bands): Controlled environment only

Day 4: Conditioning – Long Speed Ladder

• Distances: 40, 60, 80, 100 yards (2 total rounds)
• Recovery: Walk back after each rep, 3 min between rounds
• Focus: Sprint technique under heat and fatigue

👉 Click here to watch Week 6: Control the Speed, Own the Work

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