Hello,
Most athletes sprint the wrong way.
They think — "running hard" = "getting faster".
It doesn't work like that.
Speed isn't built by grinding.
It's built by precision.
Here's how to structure your week if you want to get faster:
Day 1 — Acceleration Focus + Total Body Lift
- Short hills. Resisted Sprints. Half kneeling starts.
- Max intent, low volume
- Olympic Lift, Squat, Press + Pull
Day 2 — Rest or Continuous Aerobic Work
Day 3 — Max Velocity Focus + Total Body Lift
- Bounds. Build-Ups. Wickets. Film & Analyze.
- Same Lift As Day 1
Day 4 — Rest or Tempo Work
Day 5 — Acceleration/Non-Linear Sprints + Total Body Lift
- Contrast Sprints. Curved Runs. Non-Linear Movements.
- Same Lift As Day 1
Days 6 & 7 — Rest
That's how you get fast, powerful & strong — without burning out.
Stop guessing.
Start programming.
Want this mapped out for you step by step?
👉 [Join the 12-Week Athletic Development Program]
Built for speed. Jumping. Strength.
100+ athletes are already inside.
No fluff. Just results.
Keith Jonathan Ferrara
P.S.
You don’t need more effort.
You need structure.
If you want more individualized programming, reply back with "SPEED" to get more information on my remote programing.
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