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Superior Speed System

12 Week Program

Weeks 1-4
Day 1
Speed Corrective Stretches
Dynamic Warmup
Iso-Activation Drills
- Wall Knee Raises - 3 x 20 seconds each leg
- 1 leg Bridges - 3 x 20 seconds each leg
- Core Linking A - 2 x 20
- Seated Arm Pump - 2 x 10 each arm
Force Form Firing
- Ground Sprints - x 10 (10 yds)
Speed Domination Drill
- Box Jumps - x 15 (build up to Max height jump)
- ESS Box Jumps - x 10

Day 2
Speed Corrective Stretches
Dynamic Warmup
Iso-Activation Drils
- Wall Knee Raise - 3 x 20 seconds each leg
- 1 Leg Bridges - 3 x 20 seconds each leg
- Core Linking B - 2 x 20 total
- Seated Arm Pump - 2 x10 each arm
Force Form Firing
- Striders - x 10 (50 yds)
Speed Domination Drill
- 1 Leg Plyo Circuit - x 2 (20 yds)

Day 3
Speed Corrective Stretches
Dynamic Warmup
Iso-Activation Drills
- Wall Knee Raise- 3 x 20 seconds each leg
- 1 Leg Bridge - 3 x 20 seconds each leg
- Core Linking A & B - 2 x 10 both
- Seated Arm Pump - 2 x 10 double arm
Force Form Firing
- Wall Spints A - 5 x 10 each leg
Speed Domination Drills
- Depth Jumps - 6 x 2 (gradually move up)
- Knee Jumps - 5 x 5 (if easy progress to hands above head)

Weeks 4-8
Day 1
Speed Corrective Stretches
Dynamic Warmup
Iso-Activation Drills
- Band Hip Flexor - 3 x Failure
- Band Gluteal - 3 x Failure
- Core Linking A - 2 x 20
- Seated Arm Pump - 2 x 10 each arm
Force Form Firing
- Falling Sprints - x 10 (10 yds)
Speed Domination Drills
- Hurdle Jumps - x 15 (gradually moving up in height)

Day 2
Speed Corrective Stretches
Dynamic Warmup
Iso-Activation Drills
- Band Hip Flexor - 3 x Failure
- Band Gluteal - 3 x Failure
- Core Linking B - 2 x 20 total
- Seated Arm Pump - 2 x 10 each arm
Force Form Firing
- Downhill Sprints - x 10 (at least 30 yds)
Speed Domination Drills
- 2 Leg Plyo Circuit - x 2 (20 yds)

Day 3
Speed Corrective Stretches
Dynamic Warmup
Iso-Activation Drills
- Band Hip Flexor - 3 x Failure
- Band Gluteal - 3 x Failure
- Core Linking A & B - 2 x 10 both
- Seated Arm Pump - 2 x 10 double arm
Force Form Firing
- Wall Sprints B - 8 x 5 seconds each leg
Speed Domination Drills
- Lunge Complex - 3 x 10 each move
- Triple Jump - x 5 each leg

Weeks 8-12
Day 1
Speed Corrective Stretches
Dynamic Warmup
Iso-Activation
- Barrier Knee Raise - 3 x 25 seconds
- Posterior Chain Contraction - 3 x 10 each leg
- Core Linking A - 2 x 20
- Overhead Goodmornings - 3 x 10
Force Form Firing
- Ball Drops - x 15 (gradually increasing distance)
Speed Domination Drills
- Power Extension/ Quick Flexion - 5 x 7 seconds each movement

Day 2
Speed Corrective Stretches
Dynamic Warmup
Iso-Activation
- Barrier Knee Raise - 3 x 30 seconds
- Posterior Chain Contraction - 3 x 30 seconds
- Core Linking B - 2 x 20 total
- Overhead Goodmornings - 3 x 10
Form Force Firing
- Stride Checkers - x 7
Speed Domination Drills
- Band Jumps - 5 x 7 each movement

Day 3
Speed Corrective Stretches
Dynamic Warmup
Iso-Activation
- Barrier Knee Raise - 3 x Failure
- Posterior Chain Contraction - 3 x Failure
- Core Linking A & B - 2 x 10 both
- Overhead Goodmornings - 3 x 10
Form Force Firing
- 20 yd Sprints - x 12
Speed Domination Drills
- Knee Jump Explosions - x 20