Hello Friends,
If you're looking to build a workout that builds high-level speed, then you're going to love today's conversation.
See, most athletes don’t know how to train for speed efficiently.
They just run fast and hope something changes.
But speed is a skill.
And like any skill, it needs structure.
Speed development isn’t about grinding.
It’s about precision.
We work on hitting key sprinting positions & exposing the body to movements in different planes of motion.
Here’s how I structure a high-performance sprint day that makes you faster:
1. Movement Series (5-10 mins)
General movements to prep the body for high outputs:
Bounce/Fire Series
A + B Series
Extensive Plyos
Backwards Runs
2. Medicine Ball Throws (5 mins)
Great for recruiting motor units & improving total body power.
Choose the following:
UH Behind
UH Forward
Rotational
Low volume, max intent.
3. Plyometrics (10 mins)
Builds stiffness, power & reactive strength
Pick a jumping theme & pick 3-4 exercises targeting that theme:
Unweighted jumps
Weighted Jumps
Paused Jumps
SL Jumps
Aim for 30 contacts & progressively build volume.
4. Resisted Sprints (15-20 mins)
Choose a quality to target (force, power, velocity) & perform 4-6 reps:
Hill sprints
Sled sprints
Contrast sprints
Example:
4x20m sprints @ 30% VDEC
5. Unresisted/Timed Sprints (15 mins)
Use to develop the skill of sprinting targeting all the qualities of speed.
Time 2 types of sprints:
Acceleration (10-40m)
Max Velocity (Flys or Build Up’s)
Timing to track progress & build program around needs
6. Lift (30 mins)
Choose multi-joint movements to build force & power.
Utilize total body lifts:
Olympic Lift
Squat
Upper Press + Pull
Hamstring/Single Leg/Calf
Want a program that does all this for you?
That gives you 2–3 days per week of sprint programming, lifting, jumps, and
aerobic work?
I built it for my remote clients. And now it's available to you.
👇 You can apply here:
God Bless You All
Keith Jonathan Ferrara
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