Speed Training Program

Weekly Schedule

Day	Focus	Key Workouts
Monday	Speed + Agility	Sprint drills, resisted sprints, cone drills
Tuesday	Strength (Maintenance)	Squats, deadlifts, explosive lifts
Wednesday	Sprint Endurance + Plyometrics	Flying sprints, bounding, depth jumps
Thursday	Endurance (Maintenance)	Short steady-state run or interval run
Friday	Speed + Agility	Hill sprints, reaction drills, acceleration work
Saturday	Strength (Maintenance)	Olympic lifts, core work, upper-body strength
Sunday	Recovery	Mobility, stretching, low-intensity cardio

Workout Details

Speed Workouts

• Sprint Mechanics (A/B skips, high knees, bounding)
• Acceleration Drills (10m-40m sprints, sled sprints)
• Max Velocity Sprints (Flying 30s, 60m-100m sprints)
• Agility Drills (shuttle runs, ladder drills, reaction drills)

Strength Maintenance

• Squats (4x4 @ 75-85%)
• Deadlifts (3x5 @ 75%)
• Power Cleans (3x3 @ 80%)
• Plyometric Training (box jumps, single-leg hops)

Endurance Maintenance

• 2x per week: Low-intensity steady-state run (~20-30 min) or 400m repeats