4 days · 45 min
Speed and agility training program
Sprint quality first, change of direction second, strength underneath both. Four weeks of the block our engine writes for an athlete who wants to move fast again.
Get this plan built around meSpeed is a skill before it is a fitness quality. Every rep in this block is short, fully recovered and done at genuine top intent — the moment a sprint turns into conditioning, it stops making you faster.
Agility is trained the same way: crisp cuts on fresh legs, not shuttle runs to exhaustion. The two lifting days supply the force that makes both stick, with an emphasis on heavy hinges, single-leg work and jumps.
Who it's for
- Field and court athletes rebuilding sprint speed
- Former team-sport players who feel slow rather than unfit
- Anyone adding an athletic quality on top of a strength base
How the block progresses
The exercises barely change across the 4 weeks. What changes is the load, the rep target and the volume — one variable at a time, so you always know what moved.
Week 1: Mechanics and exposure
Short accelerations of 10–20 metres, low jump volume, and a full technical warm-up every session. Learn what fresh, fast and controlled feels like.
Week 2: Extend the runs
Accelerations stretch to 30 metres and the change-of-direction drills add one cut per rep. Lifting adds load, not sets.
Week 3: Peak intent
Highest-quality week: a few 40-metre runs at true top speed plus the block's biggest jump volume. Total rep count stays low on purpose.
Week 4: Deload and express
Cut the volume roughly in half, keep the intensity maximal, and test a timed 20 or 40 metres at the end of the week.
The full 4-week block, week by week
Every session of every week, straight out of the live program engine for a 4-day, 45-minute setup — sets, reps, rest and the cue that matters.
Week 1 — Mechanics and exposure
Short accelerations of 10–20 metres, low jump volume, and a full technical warm-up every session. Learn what fresh, fast and controlled feels like.
Day 1: Lower Strength
Squat, hinge, single leg · 45 min
- Back Squat4 × 3
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 120s rest
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 75s rest
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 75s rest
- Dead Bug3 × 6-8
Low back stays flat on the floor the entire set. Exhale as you extend. · 75s rest
- Loaded Carry Medley3 × 6-8
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 75s rest
- Hip Mobility Flow3 × 6-8
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 75s rest
Day 2: Upper Strength
Press, pull, torso · 45 min
- Bench Press4 × 3
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 120s rest
- Pull-Up / Assisted Pull-Up3 × 6-8
Start from a dead hang, lead with the chest, control the way down. · 75s rest
- Dumbbell Bench Press3 × 6-8
Elbows at roughly 45 degrees. Touch, pause, press. · 75s rest
- Single-Arm Dumbbell Row3 × 6-8
Ribcage still, shoulder blade moves first. No twisting to finish the rep. · 75s rest
- Dead Bug3 × 6-8
Low back stays flat on the floor the entire set. Exhale as you extend. · 75s rest
- Loaded Carry Medley3 × 6-8
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 75s rest
Day 3: Speed & Power
Jumps, sprints, elastic strength · 45 min
- Box Jump4 × 3
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 120s rest
- Acceleration Runs (20 yd)3 × 3 x 30s
Build to roughly 85 percent. Full recovery between reps — speed work is not conditioning. · 75s rest
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 75s rest
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 75s rest
- Dead Bug3 × 6-8
Low back stays flat on the floor the entire set. Exhale as you extend. · 75s rest
- Pull-Up / Assisted Pull-Up3 × 6-8
Start from a dead hang, lead with the chest, control the way down. · 75s rest
Day 4: Full Body
Total body strength · 45 min
- Back Squat4 × 3
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 120s rest
- Bench Press3 × 6-8
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 75s rest
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 75s rest
- Pull-Up / Assisted Pull-Up3 × 6-8
Start from a dead hang, lead with the chest, control the way down. · 75s rest
- Dead Bug3 × 6-8
Low back stays flat on the floor the entire set. Exhale as you extend. · 75s rest
- Loaded Carry Medley3 × 6-8
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 75s rest
Week 2 — Extend the runs
Accelerations stretch to 30 metres and the change-of-direction drills add one cut per rep. Lifting adds load, not sets.
Day 1: Lower Strength
Squat, hinge, single leg · 45 min
- Back Squat4 × 3
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 120s rest
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 75s rest
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 75s rest
- Dead Bug3 × 6-8
Low back stays flat on the floor the entire set. Exhale as you extend. · 75s rest
- Loaded Carry Medley3 × 6-8
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 75s rest
- Hip Mobility Flow3 × 6-8
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 75s rest
Day 2: Upper Strength
Press, pull, torso · 45 min
- Bench Press4 × 3
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 120s rest
- Pull-Up / Assisted Pull-Up3 × 6-8
Start from a dead hang, lead with the chest, control the way down. · 75s rest
- Dumbbell Bench Press3 × 6-8
Elbows at roughly 45 degrees. Touch, pause, press. · 75s rest
- Single-Arm Dumbbell Row3 × 6-8
Ribcage still, shoulder blade moves first. No twisting to finish the rep. · 75s rest
- Dead Bug3 × 6-8
Low back stays flat on the floor the entire set. Exhale as you extend. · 75s rest
- Loaded Carry Medley3 × 6-8
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 75s rest
Day 3: Speed & Power
Jumps, sprints, elastic strength · 45 min
- Box Jump4 × 3
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 120s rest
- Acceleration Runs (20 yd)3 × 3 x 30s
Build to roughly 85 percent. Full recovery between reps — speed work is not conditioning. · 75s rest
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 75s rest
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 75s rest
- Dead Bug3 × 6-8
Low back stays flat on the floor the entire set. Exhale as you extend. · 75s rest
- Pull-Up / Assisted Pull-Up3 × 6-8
Start from a dead hang, lead with the chest, control the way down. · 75s rest
Day 4: Full Body
Total body strength · 45 min
- Back Squat4 × 3
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 120s rest
- Bench Press3 × 6-8
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 75s rest
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 75s rest
- Pull-Up / Assisted Pull-Up3 × 6-8
Start from a dead hang, lead with the chest, control the way down. · 75s rest
- Dead Bug3 × 6-8
Low back stays flat on the floor the entire set. Exhale as you extend. · 75s rest
- Loaded Carry Medley3 × 6-8
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 75s rest
Week 3 — Peak intent
Highest-quality week: a few 40-metre runs at true top speed plus the block's biggest jump volume. Total rep count stays low on purpose.
Day 1: Lower Strength
Squat, hinge, single leg · 45 min
- Back Squat4 × 3
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 120s rest
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 75s rest
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 75s rest
- Dead Bug3 × 6-8
Low back stays flat on the floor the entire set. Exhale as you extend. · 75s rest
- Loaded Carry Medley3 × 6-8
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 75s rest
- Hip Mobility Flow3 × 6-8
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 75s rest
Day 2: Upper Strength
Press, pull, torso · 45 min
- Bench Press4 × 3
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 120s rest
- Pull-Up / Assisted Pull-Up3 × 6-8
Start from a dead hang, lead with the chest, control the way down. · 75s rest
- Dumbbell Bench Press3 × 6-8
Elbows at roughly 45 degrees. Touch, pause, press. · 75s rest
- Single-Arm Dumbbell Row3 × 6-8
Ribcage still, shoulder blade moves first. No twisting to finish the rep. · 75s rest
- Dead Bug3 × 6-8
Low back stays flat on the floor the entire set. Exhale as you extend. · 75s rest
- Loaded Carry Medley3 × 6-8
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 75s rest
Day 3: Speed & Power
Jumps, sprints, elastic strength · 45 min
- Box Jump4 × 3
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 120s rest
- Acceleration Runs (20 yd)3 × 3 x 30s
Build to roughly 85 percent. Full recovery between reps — speed work is not conditioning. · 75s rest
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 75s rest
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 75s rest
- Dead Bug3 × 6-8
Low back stays flat on the floor the entire set. Exhale as you extend. · 75s rest
- Pull-Up / Assisted Pull-Up3 × 6-8
Start from a dead hang, lead with the chest, control the way down. · 75s rest
Day 4: Full Body
Total body strength · 45 min
- Back Squat4 × 3
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 120s rest
- Bench Press3 × 6-8
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 75s rest
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 75s rest
- Pull-Up / Assisted Pull-Up3 × 6-8
Start from a dead hang, lead with the chest, control the way down. · 75s rest
- Dead Bug3 × 6-8
Low back stays flat on the floor the entire set. Exhale as you extend. · 75s rest
- Loaded Carry Medley3 × 6-8
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 75s rest
Week 4 — Deload and express
Cut the volume roughly in half, keep the intensity maximal, and test a timed 20 or 40 metres at the end of the week.
Day 1: Lower Strength (Deload)
Squat, hinge, single leg · 45 min
- Back Squat3 × 3
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 120s rest
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 75s rest
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 75s rest
- Dead Bug2 × 6-8
Low back stays flat on the floor the entire set. Exhale as you extend. · 75s rest
- Loaded Carry Medley2 × 6-8
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 75s rest
- Hip Mobility Flow2 × 6-8
90/90 to half-kneeling to a deep lunge. Breathe at every position. · 75s rest
Day 2: Upper Strength (Deload)
Press, pull, torso · 45 min
- Bench Press3 × 3
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 120s rest
- Pull-Up / Assisted Pull-Up2 × 6-8
Start from a dead hang, lead with the chest, control the way down. · 75s rest
- Dumbbell Bench Press2 × 6-8
Elbows at roughly 45 degrees. Touch, pause, press. · 75s rest
- Single-Arm Dumbbell Row2 × 6-8
Ribcage still, shoulder blade moves first. No twisting to finish the rep. · 75s rest
- Dead Bug2 × 6-8
Low back stays flat on the floor the entire set. Exhale as you extend. · 75s rest
- Loaded Carry Medley2 × 6-8
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 75s rest
Day 3: Speed & Power (Deload)
Jumps, sprints, elastic strength · 45 min
- Box Jump3 × 3
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing. · 120s rest
- Acceleration Runs (20 yd)2 × 2 x 30s
Build to roughly 85 percent. Full recovery between reps — speed work is not conditioning. · 75s rest
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on. · 75s rest
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 75s rest
- Dead Bug2 × 6-8
Low back stays flat on the floor the entire set. Exhale as you extend. · 75s rest
- Pull-Up / Assisted Pull-Up2 × 6-8
Start from a dead hang, lead with the chest, control the way down. · 75s rest
Day 4: Full Body (Deload)
Total body strength · 45 min
- Back Squat3 × 3
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole. · 120s rest
- Bench Press2 × 6-8
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat. · 75s rest
Pull the slack out of the bar before you pull the floor. Hips and chest rise together. · 75s rest
- Pull-Up / Assisted Pull-Up2 × 6-8
Start from a dead hang, lead with the chest, control the way down. · 75s rest
- Dead Bug2 × 6-8
Low back stays flat on the floor the entire set. Exhale as you extend. · 75s rest
- Loaded Carry Medley2 × 6-8
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes. · 75s rest
Key exercises in this plan
Every lift week one uses, with the coaching cue and the swaps we allow when equipment or a cranky joint gets in the way.
Back Squat
squat · barbell
Brace before you unrack. Knees track over mid-foot, chest stays tall out of the hole.
Appears in: Day 1: Lower Strength, Day 4: Full Body
Swap for: Goblet Squat, Rear-Foot Elevated Split Squat, Leg Press
Trap Bar / Conventional Deadlift
hinge · barbell
Pull the slack out of the bar before you pull the floor. Hips and chest rise together.
Appears in: Day 1: Lower Strength, Day 3: Speed & Power, Day 4: Full Body
Swap for: Romanian Deadlift, Kettlebell Swing, Hip Thrust
Rear-Foot Elevated Split Squat
lunge · bodyweight, dumbbells, kettlebell
Front shin vertical, back knee straight down. This is the single-leg base everything else sits on.
Appears in: Day 1: Lower Strength, Day 3: Speed & Power
Swap for: Reverse Lunge, Loaded Step-Up
Dead Bug
core · bodyweight
Low back stays flat on the floor the entire set. Exhale as you extend.
Appears in: Day 1: Lower Strength, Day 2: Upper Strength, Day 3: Speed & Power, Day 4: Full Body
Swap for: Front Plank, Pallof Press
Loaded Carry Medley
carry · dumbbells, kettlebell
Tall ribcage, quiet steps. Grip fails before posture does — stop when posture goes.
Appears in: Day 1: Lower Strength, Day 2: Upper Strength, Day 4: Full Body
Swap for: Bike / Rower Intervals, Kettlebell Swing
Hip Mobility Flow
mobility · bodyweight
90/90 to half-kneeling to a deep lunge. Breathe at every position.
Appears in: Day 1: Lower Strength
Swap for: Dead Bug
Bench Press
push · barbell, dumbbells
Shoulder blades pinned to the bench. Bar path finishes over the shoulders, not the throat.
Appears in: Day 2: Upper Strength, Day 4: Full Body
Swap for: Dumbbell Bench Press, Push-Up
Pull-Up / Assisted Pull-Up
pull · bodyweight, bands, machines
Start from a dead hang, lead with the chest, control the way down.
Appears in: Day 2: Upper Strength, Day 3: Speed & Power, Day 4: Full Body
Swap for: Lat Pulldown, Single-Arm Dumbbell Row
Dumbbell Bench Press
push · dumbbells
Elbows at roughly 45 degrees. Touch, pause, press.
Appears in: Day 2: Upper Strength
Swap for: Bench Press, Push-Up
Single-Arm Dumbbell Row
pull · dumbbells, kettlebell
Ribcage still, shoulder blade moves first. No twisting to finish the rep.
Appears in: Day 2: Upper Strength
Swap for: Barbell Row, Band Row
Box Jump
power · bodyweight
Land quiet and absorbed. Step down every rep — the jump is the training, not the landing.
Appears in: Day 3: Speed & Power
Swap for: Broad Jump, Pogo Hops
Acceleration Runs (20 yd)
sprint · bodyweight
Build to roughly 85 percent. Full recovery between reps — speed work is not conditioning.
Appears in: Day 3: Speed & Power
Swap for: Hill Sprints, Bike / Rower Intervals
How to swap an exercise
Missing kit, a busy rack or a joint that argues with a lift are all fine reasons to substitute. These four rules keep the block intact when you do.
No space? Swap distance for hills or a bike
A 6–8 second hill sprint or maximal bike sprint keeps the intent when you cannot find 40 clear metres. Keep the same rest.
Trade agility drills freely, keep the cut count
Any cone pattern works if the number of hard direction changes per rep matches. Pattern variety helps; more total reps does not.
Never turn a speed day into conditioning
Short rest makes the session feel harder and makes you slower. If you want conditioning, add it on a separate day.
Build your own version
Change the goal, schedule, session length or equipment and week one rebuilds instantly — this is the same engine that writes your full program.
Lower Strength
- Back Squat4 × 3
- Trap Bar / Conventional Deadlift3 × 6-8
- Rear-Foot Elevated Split Squat3 × 6-8
- Dead Bug3 × 6-8
- Loaded Carry Medley3 × 6-8
- Hip Mobility Flow3 × 6-8
Upper Strength
- Bench Press4 × 3
- Pull-Up / Assisted Pull-Up3 × 6-8
- Dumbbell Bench Press3 × 6-8
- Single-Arm Dumbbell Row3 × 6-8
- Dead Bug3 × 6-8
- Loaded Carry Medley3 × 6-8
Speed & Power
- Box Jump4 × 3
- Acceleration Runs (20 yd)3 × 3 x 30s
- Rear-Foot Elevated Split Squat3 × 6-8
- Trap Bar / Conventional Deadlift3 × 6-8
- Dead Bug3 × 6-8
- Pull-Up / Assisted Pull-Up3 × 6-8
Full Body
- Back Squat4 × 3
- Bench Press3 × 6-8
- Trap Bar / Conventional Deadlift3 × 6-8
- Pull-Up / Assisted Pull-Up3 × 6-8
- Dead Bug3 × 6-8
- Loaded Carry Medley3 × 6-8
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How to run it
Full recovery between sprints
Two to three minutes after a maximal 20–40 metre run. If the last rep is slower than the first, the session is over — extra reps only rehearse being tired.
Speed goes first in the session
Sprints and jumps come after the warm-up and before any lifting or conditioning. Fatigue changes your mechanics, and rehearsed bad mechanics are hard to unlearn.