This example training week is designed for athletes from any sport, especially those with

relatively low training experience or newcomers to speed training! It includes two acceleration
workouts, a top speed preparation workout, and three recovery day workouts. This training
week can be repeated for 3 weeks, followed by 1 deload week.

The goal with this template is to enhance your early acceleration, with a focus on the first three
steps and the initial 10m. The quality of your early acceleration sets the tone for your overall
performance, whether you are competing in a team sport or track & field sprint.

Regarding top-speed training, the goal here is to refine your mechanics, technique, and posture
before engaging in more intense sprint work. This step is crucial for optimizing performance and
health. We achieve this through dribble variations!

Once you have mastered the basic versions, you can advance to faster and more complex
variations. Once these are mastered, you can begin incorporating true top-speed training.

Plyometrics are introduced in the form of high-volume, low-intensity plyometric circuits - an

effective method for gradually building tissue resilience!

The weightlifting component focuses on high-volume, low-intensity lifting to establish a solid

strength foundation, prior to moving into more intense lifting.

In your speed development training, make sure to allow a minimum of 48 hours between
high-intensity sessions. An example schedule might look like this early in the training year:

Monday: Acceleration Development #1

Tuesday: Recovery-Based Training
Wednesday: Top Speed Preparation Work
Thursday: Recovery-Based Training
Friday: Acceleration Development #2
Saturday: Conditioning, Recovery, and/or Off Day

Please note that many exercises include links that take you to video demos on our YouTube
channel! For the majority of our exercise demos, you'll hear audio explanations partway through
the video, providing a breakdown. Enjoy!
Workout #1 - Acceleration Development

Pre-Workout Warmup & Mobility

1. Movement Jog: At a jogging pace, alternate the following exercises over a 400m
distance.
a. Regular Jog
b. Weaving Jog
c. Side Shuffle (Left & Right)
d. Backwards Skipping
e. Carioca (Left & Right)

2. Dynamic Flexibility Circuit #1: 10 reps for each of the following, per leg/side.
a. Trunk Rotations (Clockwise & Counterclockwise)
b. Knee Pull Hip Stretch
c. Shoulder Lean Hip Stretch
d. Hip External Rotators
e. Alternating Dynamic Calf Stretch
f. Ankle Mobility Walks
g. Ankle Circles (Clockwise and Counterclockwise)
h. Hip Internal Rotations
i. Cat-Cow
j. Side-to-Side Hip Shifts
k. Knee Sitbacks
l. Tall Split Lunges
m. Side-to-Side Leg Swings
n. Front-to-Back Leg Swings

Sprint Drills
For sprint drills (and wall drills), rest as needed between sets and exercises. We need very high
quality work for speed training - this is not conditioning. The point of these drills is for you to
translate what you learn from them, into the sprints.

1. A-Marches: 2 sets to 10 meters

2. A-Switches (Single): 2 sets to 10 meters
3. A-Switches (Doubles): 1 set to 10 meters, per side

Wall Drills
1. Single Leg Isometric Hold: 10 seconds per leg
2. Single Switches: 1 set of 5 per leg
3. Double Switches: 2 sets of 5 per leg
4. Load & Lift: 1 set of 5 per leg
Sprint Work - Acceleration
These can be done from any starting position (crouch, 3-point, 4-point, blocks, etc.). However,
an upright crouching position is typically the best option when first learning the ropes for
acceleration. You can use runners, spikes, or cleats. Starting in runners is the safest. You may
also do these on a track, grass, or turf. Take a full recovery when moving onto the next sprint
distance. See an acceleration overview here!

1. 3-Step Sprints: 2 sets of 5 reps. 45s between reps, 3 minutes between sets.
2. 10 Meter Sprints: 2 sets of 5 reps. 1min between reps, 4 minutes between sets.

Plyometrics
1. Extensive Jumps Circuit: 2 sets of the following circuit. 15s per exercise, followed by
30s of rest. 3-5 minutes rest between circuit sets. Very low intensity - not max effort.
a. Line Hops
b. Buttkick Jumps
c. 180’s
d. Rocket Jumps
e. Lateral Bounds
f. Wideouts
g. Squat Jump Freeze
h. Step Up Jumps

Weightlifting
1. Barbell Clean High Pull: 5 sets of 4 reps. 60% of 1RM (or a 6/10 heaviness). The goal
is to try and move the weight as fast as possible, not to lift as heavy as possible. 2.5
minutes between sets.

2. Barbell Back Squat: 3 sets of 8 reps. 3 minute rest between sets. Gradually increase
the weight when going from set to set. Go as deep as you can with good form.

3. Barbell Bench Press: 3 sets of 8 reps. 3 minute rest between sets. Gradually increase
the weight when going from set to set.

Post Workout
1. Mobility & Cool Down: hold the following stretches for 30 seconds each, focusing on
slow and controlled breathing. Inhale through the nose, exhale through the mouth.
a. Quad Pull Stretch (pull your whole leg back to get a good hip stretch too)
b. Banded Hamstring Stretch (actively dorsiflex for a good calf stretch too)
c. Single Leg Frogger Groin Stretch
d. Pidgeon Stretch (just use an appropriate range of motion for your ability)
Workout #2 - Recovery-Based Training

Pre-Workout Warmup & Mobility

1. Movement Jog: At a jogging pace, alternate the following exercises over a 400m
distance.
a. Regular Jog
b. Weaving Jog
c. Side Shuffle (Left & Right)
d. Backwards Skipping
e. Carioca (Left & Right)

2. Foam Roll Circuit: Roll out the following muscle groups. Roll as needed but no longer
than 60s per muscle group.
a. Hamstrings
b. Calves (avoid Achilles)
c. Quads
d. Adductors
e. Low Back (middle and sides)

3. Dynamic Flexibility Circuit #2: 10 reps for each of the following, per leg/side.
a. Supine Eagles
b. Prone Eagles
c. Pull Throughs
d. World’s Greatest
e. 90/90 Rotations
f. Alternating Glute Bridge March
g. Hip Runners
h. Cross Sweeps
i. Hip Circles (Forwards & Backwards)
j. Kickbacks
k. Fire Hydrants
l. Frogs

Circuit Work
1. Hurdle Mobility Circuit: Dynamic #1: Do the following hurdle exercises for 2 sets each,
over 8 hurdles. Either barefoot or shoes off. If you don’t have hurdles, do these on air.
Keep a tall posture!
a. Dynamic Alternating Walkovers
b. Dynamic Walkovers - Right Lead
c. Dynamic Walkovers - Left Lead
d. Dynamic Medial/Lateral Straight Leg Raises (go both directions)
e. Dynamic Hip Circles
 2. General Strength Circuit #1: Do the following exercises for 25s each, with a 25s rest
period. The app “Interval Timer” is great for this!
a. Decline Pushups
b. Fast Prisoner Squats
c. Alternating Cross V-Ups
d. Back Hyper w/ Arm Circles
e. Shoulder Press Pushup
f. Dynamic Squat Lunge
g. Pelvic Tilt Bike
h. Rocket Jumps
i. Pelvic Tilt Crunch
j. Cossack Extensions
k. Turkish Getup (Left)
l. Turkish Getup (Right)
m. Burpees

3. Bodybuilding Circuit: 2 sets of 10 reps for the following exercises, per leg/side where
applicable. The weight needs to be very light - this is for recovery. Should only feel a
slight burn on reps 9-10 and that’s all.
a. Single Leg Hamstring Curl
b. Leg Extensions
c. Overhead Pullover (lying on the side of the bench)
d. Standing Cable High-to-Low Chop
e. Dumbbell Split Stance Squats
f. Standing Dumbbell Shoulder Press
g. Lat Pulldown
h. Low Box Lateral Step Up (focus on posture)
i. Hanging Leg Raises
j. Dips
k. Single Leg Romanian Deadlift
l. Windmill

Post Workout
1. Mobility & Cool Down: hold the following stretches for 30 seconds each, focusing on
slow and controlled breathing. Inhale through the nose, exhale through the mouth.
a. Quad Pull Stretch (pull your whole leg back to get a good hip stretch too)
b. Banded Hamstring Stretch (actively dorsiflex for a good calf stretch too)
c. Single Leg Frogger Groin Stretch
d. Pidgeon Stretch (just use an appropriate range of motion for your ability)
Workout #3 - Top Speed Preparation

Pre-Workout Warmup & Mobility

1. Movement Jog: At a jogging pace, alternate the following exercises over a 400m
distance.
a. Regular Jog
b. Weaving Jog
c. Side Shuffle (Left & Right)
d. Backwards Skipping
e. Carioca (Left & Right)

2. Dynamic Flexibility Circuit #1: 10 reps for each of the following, per leg/side.
a. Trunk Rotations (Clockwise & Counterclockwise)
b. Knee Pull Hip Stretch
c. Shoulder Lean Hip Stretch
d. Hip External Rotators
e. Alternating Dynamic Calf Stretch
f. Ankle Mobility Walks
g. Ankle Circles (Clockwise and Counterclockwise)
h. Hip Internal Rotations
i. Cat-Cow
j. Side-to-Side Hip Shifts
k. Knee Sit Backs
l. Tall Split Lunges
m. Side-to-Side Leg Swings
n. Front-to-Back Leg Swings

Sprint Drills
For sprint drills (and wall drills), rest as needed between sets and exercises. We need very high
quality work for speed training - this is not conditioning. Emphasize a tall posture.

1. Walking B: 2 sets to 10 meters

2. Skipping B: 2 sets to 15 meters
3. Running B: 2 sets to 15 meters
4. Buttkicks: 2 sets to 15 meters
5. 3-Position Top Speed Iso: 2 sets per leg. 3s hold in each position per leg
Sprint Work - Top Speed Prep (Dribble Variations)
After performing all the sets for a given dribble variation, ensure you are fully recovered before
moving onto the next. The goal is to go as fast as you can, without losing form. The speed of
these will increase with practice. Do these in running shoes on the track, grass, or turf.

1. Ankle Dribbles: 3 sets to 30 meters. 1.5 minutes rest between sets

2. Calf Dribbles: 3 sets to 30 meters. 1.5 minutes rest between sets
3. Knee Dribbles: 3 sets to 30 meters. 1.5 minutes rest between sets

Plyometrics
1. Lower Leg Plyo Circuit: 2 sets of the following circuit. 20s per exercise, followed by 20s
of rest. 3-5 minutes between circuit sets. Very low intensity - not max effort.
a. Pogo Hops
b. In & Out Hops
c. Front & Backs
d. Crossovers
e. Diagonal Hops
f. Bunny Hops
g. Diagonal Bunnies

Weightlifting
1. Barbell Hang High Pull: 6 sets of 5 reps. 50% of 1RM (or a 5/10 heaviness). The goal
is to try and move the weight as fast as possible, not to lift as heavy as possible. 2.5
minutes between sets.

Post Workout
1. Mobility & Cool Down: hold the following stretches for 30 seconds each, focusing on
slow and controlled breathing. Inhale through the nose, exhale through the mouth.
a. Quad Pull Stretch (pull your whole leg back to get a good hip stretch too)
b. Banded Hamstring Stretch (actively dorsiflex for a good calf stretch too)
c. Single Leg Frogger Groin Stretch
d. Pigeon Stretch (just use an appropriate range of motion for your ability)
Workout #4 - Recovery-Based Training

Pre-Workout Warmup & Mobility

1. Movement Jog: At a jogging pace, alternate the following exercises over a 400m
distance:
a. Regular Jog
b. Weaving Jog
c. Side Shuffle (Left & Right)
d. Backwards Skipping
e. Carioca (Left & Right)

2. Foam Roll Circuit: Roll out the following muscle groups. Roll as needed but no longer
than 60s per muscle group:
a. Hamstrings
b. Calves (avoid Achilles)
c. Quads
d. Adductors
e. Low Back (Middle and sides)

3. Dynamic Flexibility Circuit #2: 10 reps for each of the following, per leg/side:
a. Supine Eagles
b. Prone Eagles
c. Pull Throughs
d. World’s Greatest
e. 90/90 Rotations
f. Alternating Glute Bridge March
g. Hip Runners
h. Cross Sweeps
i. Hip Circles (Forwards & Backwards)
j. Kickbacks
k. Fire Hydrants
l. Frogs

Recovery Workout
1. Hurdle Mobility Circuit: Static #1: Do the following hurdle exercises for 2 sets each,
over 6 hurdles. Either barefoot or shoes off. If you don’t have hurdles, do these on air.
Keep a tall posture!
a. Alternating Walkovers
b. Walkovers - Left Leg Lead
c. Walkovers - Right Leg Lead
d. Walkovers w/ Pause
e. Side Walkovers (face the other way for the second set)
 2. Medicine Ball Circuit: Solo: Do the following exercises for 30s each, followed by 20s of
rest. The app “Interval Timer” is great for this! If you see (LR), that means do both sides
back-to-back, before taking a rest. Use a light medicine ball (6-10lbs).
a. Reach & Hike Stops
b. Cross Lunge Explosions (fire with the glutes)
c. Rotation Exchange Stops
d. Explosive Med Ball Pushups
e. Around the World (LR)
f. Squat & Press
g. Box Deliveries (LR)
h. Standing Good Morning
i. Butt Balance Throws
j. Med Ball Pushups (15s each side)
k. SL RDL Drop & Catch
l. Crunch & Throw

3. General Strength Circuit: Animal Walks: Do each exercise to 10 meters.

a. Duck Walk
b. Crab Walk (Forwards & Backwards)
c. Horse Walk
d. Inchworm
e. Gorilla Walk
f. Bear Crawl
g. Alligator Walk

4. Foot Walk Circuit: Do each exercise to 10 meters.

a. Ball of Foot Lunge
b. Heel Walk
c. Toe Walk
d. Inverted Heel Walk
e. Inverted Toe Walk
f. Everted Heel Walk
g. Everted Toe Walk
h. Toe Scrunches (just go to failure instead of 10 meters)
i. Inside of Foot Walks
j. Outside of Foot Walks

Post Workout
1. Mobility & Cool Down: hold the following stretches for 30 seconds each, focusing on
slow and controlled breathing. Inhale through the nose, exhale through the mouth.
a. Quad Pull Stretch (pull your whole leg back to get a good hip stretch too)
b. Banded Hamstring Stretch (actively dorsiflex for a good calf stretch too)
c. Single Leg Frogger Groin Stretch
d. Pidgeon Stretch (just use an appropriate range of motion for your ability)
Workout #5 - Resisted Acceleration Development

Pre-Workout Warmup & Mobility

1. Movement Jog: At a jogging pace, alternate the following exercises over a 400m
distance.
a. Regular Jog
b. Weaving Jog
c. Side Shuffle (Left & Right)
d. Backwards Skipping
e. Carioca (Left & Right)

2. Dynamic Flexibility Circuit #1: 10 reps for each of the following, per leg/side.
a. Trunk Rotations (Clockwise & Counterclockwise)
b. Knee Pull Hip Stretch
c. Shoulder Lean Hip Stretch
d. Hip External Rotators
e. Alternating Dynamic Calf Stretch
f. Ankle Mobility Walks
g. Ankle Circles (Clockwise and Counterclockwise)
h. Hip Internal Rotations
i. Cat-Cow
j. Side-to-Side Hip Shifts
k. Knee Sitbacks
l. Tall Split Lunges
m. Side-to-Side Leg Swings
n. Front-to-Back Leg Swings

Sprint Drills
For sprint drills (and wall drills), rest as needed between sets and exercises. We need very high
quality work for speed training - this is not conditioning. The point of these drills is for you to
translate what you learn from them, into the sprints.

1. A-Marches: 2 sets to 10 meters

2. A-Switches (Single): 2 sets to 10 meters
3. A-Switches (Doubles): 1 set to 10 meters, per side

Wall Drills
1. Single Leg Isometric Hold: 10 seconds per leg
2. Single Switches: 1 set of 5 per leg
3. Double Switches: 2 sets of 5 per leg
4. Load & Lift: 1 set of 5 per leg
Sprint Work - Acceleration
These can be done from any starting position (crouch, 3-point, 4-point, blocks, etc.). However,
an upright crouching position is typically the best option when first learning the ropes for
acceleration. You can use runners, spikes, or cleats. Starting in runners is the safest. You may
also do these on a track, grass, or turf. If you don’t have a sled, do hill sprints. If you’re using a
sled, it should feel fairly heavy. Take a full recovery when moving onto the next sprint distance.
See an acceleration overview here!

1. Resisted 3-step sprints: 2 reps. 45s between reps.

2. Resisted 10 Meter Sprints: 4 reps. 1min between reps.
3. Regular 3-step sprints: 5 reps. 45s between reps.
4. Regular 10 Meter Sprints: 5 reps. 1min between reps.

Plyometrics
1. Lower Leg Plyo Circuit: 2 sets of the following circuit. 20s per exercise, followed by 20s
of rest. 3-5 minutes between circuit sets. Very low intensity - not max effort.
a. Pogo Hops
b. In & Out Hops
c. Front & Backs
d. Crossovers
e. Diagonal Hops
f. Bunny Hops
g. Diagonal Bunnies

Weightlifting
1. Barbell Clean High Pull: 5 sets of 4 reps. 60% of 1RM (or a 6/10 heaviness). The goal
is to try and move the weight as fast as possible, not to lift as heavy as possible. 2.5
minutes between sets.

2. Barbell Front Squat: 3 sets of 8 reps. 3 minute rest between sets. Gradually increase
the weight when going from set to set. Go as deep as you can with good form.

3. Barbell Row: 3 sets of 8 reps. 3 minute rest between sets. Gradually increase the
weight when going from set to set.

Post Workout
1. Mobility & Cool Down: hold the following stretches for 30 seconds each, focusing on
slow and controlled breathing. Inhale through the nose, exhale through the mouth.
a. Quad Pull Stretch (pull your whole leg back to get a good hip stretch too)
b. Banded Hamstring Stretch (actively dorsiflex for a good calf stretch too)
c. Single Leg Frogger Groin Stretch
d. Pidgeon Stretch (just use an appropriate range of motion for your ability)
Workout #6 - Conditioning & Recovery

Pre-Workout Warmup & Mobility

1. Movement Jog: At a jogging pace, alternate the following exercises over a 400m
distance.
a. Regular Jog
b. Weaving Jog
c. Side Shuffle (Left & Right)
d. Backwards Skipping
e. Carioca (Left & Right)

2. Foam Roll Circuit: Roll out the following muscle groups. Roll as needed but no longer
than 60s per muscle group.
a. Hamstrings
b. Calves (avoid Achilles)
c. Quads
d. Adductors
e. Low Back (Middle and sides)

3. Dynamic Flexibility Circuit #2: 10 reps for each of the following, per leg/side.
a. Supine Eagles
b. Prone Eagles
c. Pull Throughs
d. World’s Greatest
e. 90/90 Rotations
f. Alternating Glute Bridge March
g. Hip Runners
h. Cross Sweeps
i. Hip Circles (Forwards & Backwards)
j. Kickbacks
k. Fire Hydrants
l. Frogs

Sprint Drills - Do this on the grass/turf in running shoes

1. AC’s: 1 set to 10 meters per leg
2. Lateral A-Skips: 1 set to 10 meters each way
3. Hammy Skip Kicks: 2 sets to 10 meters
4. Ankle Dribbles: 2 sets to 20 meters
5. Calf Dribbles: 2 sets to 20 meters
6. Knee Dribbles: 2 sets to 20 meters
7. Buildup runs: 2 sets to 50 meters - just a nice, easy, light run to get prepped for tempo.
Slowly buildup speed during the run.
Conditioning - Do this on the grass/turf in running shoes
1. Tempo Runs: 2 sets of 5, 70m (77 yards) tempo runs. 45s between reps, 2 minutes
between sets. Only about 70% speed - think about holding proper top speed mechanics.

Circuits
1. Bodybuilding Circuit: 2 sets of 10 reps for the following exercises, per leg/side where
applicable. The weight needs to be very light - this is for recovery. Should only feel a
slight burn on reps 9-10 and that’s all.
a. Lying Double Leg Hamstring Curl
b. Single Leg, Leg Extensions
c. Overhead Pullover (lying on the side of the bench)
d. Palloff Press
e. Dumbbell Lunges
f. Hanging Oblique Raises
g. Pullups
h. Crossover Step Up
i. Back Extensions
j. Dips
k. Low to High Chop
l. Windmill

2. 7-Way Hips: Perform 10 reps of the following exercises on one leg, without a break. Can
take a few minutes after switching to the other leg.
a. Side Leg Raises
b. Forward Kicks
c. Backwards Kicks
d. Forward & Backward Kicks
e. Forward Circles
f. Backward Circles
g. Bicycles

Post Workout
1. Mobility & Cool Down: hold the following stretches for 30 seconds each, focusing on
slow and controlled breathing. Inhale through the nose, exhale through the mouth.
e. Quad Pull Stretch (pull your whole leg back to get a good hip stretch too)
f. Banded Hamstring Stretch (actively dorsiflex for a good calf stretch too)
g. Single Leg Frogger Groin Stretch
h. Pidgeon Stretch (just use an appropriate range of motion for your ability)
More workouts and training examples are on the way! These will include more advanced speed
training templates, speed training specifically for team sport athletes, speed training for
sprinters, our personal speed training regimens, 2-day speed training templates, and much
more!

Stay tuned and let us know on social media what free speed stuff you would like to see!

- Jonah & Dawson, Meta Athletics Head Coaches