Program · 6 weeks
Gridiron Speed
Six weeks of starts, jumps and heavy legs for football speed.
- 3 sessions a week
- Regular
- With Cole, an AI coach
Music: Fuerza del pueblo by Camilo Guerrero (Cam)
Following a program needs an account, and sign-in is not switched on for this copy of the site yet. Every session in it can still be trained on its own.
Each week pairs one speed session, built on football's rhythm of a five-second play every 25 to 30 seconds, with one lower-body or full-body dumbbell session and a mobility day between them. Do the speed work first in the week and fresh, because speed only improves when every rep is fast. Week 4 drops the strength day so your legs recover before two harder weeks.
- For
- Football players in the off-season or preseason
- Kit
- Dumbbell, Bench, Step, Mat
Week by week
Week 1Learn the starts
- Gridiron Speed25 minNinety percent effort, full recovery between reps
- Hips and Spine12 min
- Lower Body27 minAt least two days after the speed session
Week 2Build strength
- Gridiron Speed25 min
- Hips and Spine12 min
- Dumbbell Full Body29 min
Week 3Heavier legs
- Gridiron Speed25 minStop a set when a rep gets slower
- Post-Run Stretch10 min
- Lower Body27 minHeavier than week 1 if you beat the top of the range
Week 4Lighter week
- Gridiron Speed25 minKeep the speed, full rest
- Hips and Spine12 min
- Wind Down15 min
Week 5Push the load
- Gridiron Speed25 min
- Hips and Spine12 min
- Lower Body27 min
Week 6Sharpen
- Gridiron Speed25 minFastest starts of the program
- Post-Run Stretch10 min
- Dumbbell Full Body29 min