PROGRAM / 03 / PERFORMANCE
VELOCITY
Where strength gets converted into speed, power, and reaction time.
Duration
50 MIN
Frequency
2 / week
Intensity
4 / 5
Focus
PERFORMANCE
Who It’s For
Field and court athletes, or anyone training explosiveness as a specific outcome.
Training Structure
01 — PREP
02 — SPEED
03 — POWER
04 — APPLICATION
What You Train
- Explosiveness
- Reaction
- Change of Direction
- Force Output
What A Session Looks Like
Warm Up
Nervous-system activation and dynamic prep.
Main Work
Sprint, jump, or throw-based power work.
Performance Block
Reactive and change-of-direction drills.
Recovery
Low-intensity movement and reset.
Program Metrics
- Direct carryover to field and court sport
- Coached technical power work, not just conditioning
- Built to sit alongside a strength block
Related Session
PERFORMANCE
50 MIN · POWER + SPEED
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