6 WEEK BEGINNER PROGRAMME

YOUR GUIDE TO GET FASTER

INTRODUCTION
Here is my 6 week programme for speed. As an
international athlete who has done all of these exercises,
physical improvements will definitely be made. I was able to
lower my 100m all conditions PR by 0.5 seconds, with a
combination of this training and other factors that I will
show to you.

NOTE: Everyone has a different type of body, knowing

when to rest and when to push is very important as recovery
is just as important as training. Remember be patient and
you can always ask questions.

Instagram @Jaymarcusd and @PJTSM_

 6 WEEK BEGINNER SPEED PROGRAM
WARM UP
- 400m jog or Jogging for 2-3 minutes

- Stretches - Hips, glutes, back, shoulders

- Dynamics [Leg swings front x 5 each leg, leg swings side x 5] Donkey kicks x 5, Hyper
extensions x 5, hip thrusts x 5 , side lunge x 5, side leg raises (Glutes) x 5, Lunge with Twist x 5

- Drills (20-30m) - A skip x 2, B skip x 2, High Knees, Fast leg A, Fast leg B, Ankle dribbles, Calf
dribbles

- Plyometrics - All 3 x 3 counter movement jump, bunny hops or box jumps or Double leg
bounds
6 WEEK BEGINNER SPEED PROGRAM
SPEED DEVELOPMENT
- 2 x 40m build up runs -

- 3 x Fly 30m zone runs - Sprint / Float / Sprint

- 4-5 Wickets ( or mini hurdles / fences ) 4-6 steps apart - Upright sprinting

- 3 x Speed Bounds

- Here are some exercises you can do before your main running session - YOU DO NOT have to do
all of them just select 1 or 2 MAX each session that you are trying to run fast
 6 WEEK BEGINNER SPEED PROGRAM
SPEED SESSIONS
- 4 x 80m (good recovery @ 80 %)

- 3 x 120m (good recovery @ 80 %)

- 3-5 x 60m (good recovery @ 85 %)

- 4 x 100m (5 minute recovery @ 80 % )

- 30-40-50-60-50-40-30 (good recovery @ 90 %)

- Here are some examples of speed sessions - YOU DO NOT have to do all of them just select 1
or 2 MAX each session that you are trying to run fast
 6 WEEK BEGINNER SPEED PROGRAM
WEIGHT ROOM
- MAIN EXERCISES
- Bench press 4 x 6
- Cleans (hang cleans) 3 x 3
- Back squat 3 x 6
- Pull ups 3 x 10
- Deadlift 4 x 5
- BB Hip thrust 4 x 6

- Here are some examples of gym exercise - YOU DO NOT have to do all of them just select 3 or
4 MAX each hard session. For easier sessions just do 2
6 WEEK BEGINNER SPEED PROGRAM
CORE (CONDITIONING)
Core circuit

- 5 leg raises
- 5 crunches
- Side plank 20 seconds each side
- 5 toe touches
- 5 plank reaches
- 5 body twists
- 5 butterfly kicks

x 2/3

HIIT circuit

- 30 seconds to 1 minute on each exercise

- Burpees
- Squats (body weight)
- Forward and backward bunny hops
- Sit ups
- Boxing arms
- Press ups (if possible)
6 WEEK BEGINNER SPEED PROGRAM
HYDRATION / DIET / RECOVERY
- Make sure you are hydrated
- Drink 2 litres (2L) of water a day
- Invest in isotonic tablets or isotonic drinks
- Eat more vegetables while keeping a balanced diet (Try vegetables every dinner)
- Sleep 8 + Hours a day

TIPS:

- physio therapy, other recovery methods

MORE SECRETS?

GET THE 6 WEEK ADVANCED

PROGRAMME
ADDITIONAL INFORMATION

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@JAYMARCUSD

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@PJTSM_

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