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The 4 Week Speed and Agility Training Plan

Get quick feet and improve running speed with this four-week training plan.

THE SPRINT WORKOUT
Podell breaks sprint training into three components:
a) Acceleration – Sprints lasting less than  5 seconds, over a distance of 0-30 meters.
b) Speed – Sprints between 5s-8s (30m-60m)
c) Speed Endurance – Sprints between 8s-12s (60-120m)

Week 1
Monday
10m sprint
Sets: 2
Reps: 4
Rest: 60 sec. rest between reps, 5 min. rest between sets

Thursday
20m sprint
Sets: 2
Reps: 4
Rest: 75 sec. rest between reps, 5 min. rest between sets

Week 2
Monday
10m sprint
Sets: 2
Reps: 3
Rest: 90 sec. rest between reps, 5 min. rest between sets

Thursday
30m sprint
Sets: 2
Reps: 3
Rest: 90 sec. rest between reps, 5 min. rest between sets

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Week 3
Monday
20m sprint
Sets: 2
Reps: 3
Rest: 90 seconds rest between reps, 5 minutes rest between sets

Thursday
40m sprint
Sets: 2
Reps: 3
Rest: 90 sec. rest between reps, 6 min. rest between sets

Week 4
Monday
30m sprint

Sets: 2
Reps: 3
Rest:  90 sec. rest between reps, 5 min. rest between sets

Thursday
60m sprint
Sets: 2
Reps: 3
Rest: 2 min. rest between reps, 8 min. rest between sets

BUILD UNILATERAL STRENGTH >>> [PAGE 4]

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