6-Week Speed & Power Plan
Gym and field-based power training for sprinters, jumpers, and explosive athletes.
Preview
- 4 days per week for acceleration, jumps, strength, recovery, and power transfer.
- Landing readiness, contact-count guidance, and stop rules protect quality.
- No-Olympic-lift, no-box-jump, gym-only, and field/turf options included.
- Includes Universal Training Log + Training Tracking Pack support.
What you get
Explosive training with sprint, jump, landing, and stop-rule structure.
Strength and size, with measurable progress.
Client-reported progress from NeuForm Strength + Hypertrophy feedback included bench +15 lb, deadlift +20 lb, and squat depth improved to 90 degrees at 385 lb.
- Bench: 190 → 205
- Deadlift: 385 → 405
- Squat depth: improved to 90 degrees at 385
Client-reported results. Individual outcomes vary.
Set your nutrition targets
Start free in Nutrition Lab to estimate calories, protein, macros, hydration, and basic meal structure to support your training plan.
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FAQ
Quick answers before checkout.
This is for sprinters, jumpers, field or court athletes, and intermediate lifters who want a structured speed and power block.
The plan uses 4 training days per week: power, lower strength, recovery and trunk, and upper strength with power transfer.
A safe jump or sprint space is best, but the plan includes gym-only options when field or turf space is not available.
No. The plan includes no-Olympic-lift options such as trap-bar jumps, kettlebell swings, med-ball throws, jump squats, speed pulls, broad jumps, and box jumps.
Use the landing readiness screen and low-impact substitutions. If landings get loud, knees collapse, pain appears, or mechanics fade, stop the power work and use the safer option.
No. The goal is high-quality speed, jump, and power work. More fatigue is not better if speed, height, landing quality, or mechanics drop.
Repeat Speed & Power if output and recovery improved, move to Strength if force production is the priority, or move to Strength + Hypertrophy if you want more lifting and muscle-building structure.
