| | | Power Athlete’s Speed Program

Author / John

Speed-Kills-Power-Athlete-Speed-ProgramSpeed is the most coveted performance trait and for good reason. If you are fast enough you can overcome limitations in size, strength, and power limitations. Speed isn’t a ‘got it, or you don’t’ trait. It’s a tool that can be developed. “Being fast” or “being slow” is an ancient way of thinking. “Being slow” should be a temporary pit stop. This old school thinking with the ole-ball-coach approach of only ‘sprinting’ during conditioning detract from the top-end speed that great moments in sports are made of.

Here is the truth: Speed can be developed. Expanded. Improved upon. No one is “fast” or “slow”, they are just waiting to get FASTER!

It doesn’t matter if you are a hard charging athlete who hasn’t even began to hit your peak, a coach with a bunch of kids with lead in their shoes, or if you are the weekend warrior who feels the need for speed, the plain truth is speed is out there waiting for you.

We would like to introduce the Power Athlete Speed Program: An 8 week sprint program designed to increase straight ahead speed, acceleration, and empower performance with steps that could mean the difference between scholarship or sideline.

Power Athlete Speed Program includes:

  • 8 Weeks of Speed Development Programming
  • Speed Tests to observe refined technique and gauge progress
  • Daily training warm ups specific to skill development and preparation for training day
  • Intensity Sprints targeted at expanding straight ahead speed and increasing Central Nervous System efficiency of the athlete
  • Special Endurance training aimed at increasing an athlete’s special work capacity specific to each sport and position they’re training for
  • Recovery Runs and GPP training to aid in CNS recovery and accelerate returns


Building Speed from the ground up

We’ve done the hard part for you and written a program, complete with instructional videos, points of performance, and integrated speed tests. The Power Athlete Speed Program attacks the common issues holding you back, and slowing you down.

We include a daily focus on mastering three fundamental speed training objectives: minimizing braking forces at ground contact, brief ground support times, and an emphasis on the posterior chain.

Odds are you were never taught how to run and now poor mechanics are ingrained. This presents an amazing opportunity, as well as a challenge. We’ve broken down sprinting into chunks for teaching and training have arranged them accordingly to transfer to execution at full speed. Getting you faster is NOT impossible; and even those who are “already fast” will benefit from increased proficiency in their movements.


To expand, you must expose

It doesn’t matter if you’re a novice or well trained, you must learn to coordinate new found strength and power developed in the weight room into speed. By introducing proper sprint positioning, drills, and balance of volume and intensity, the Power Athlete Speed Program accelerates your ability to learn how to react to and correct errors in movement and improve speed.

The missing link for correcting sprint mechanics is opportunity. We cannot increase your speed without setting aside time for you to run FAST! How fast? As fast as possible! The Power Athlete Sprint Program provides plenty of learning opportunities for the athletes to run fast.

Speed is a process, and the purpose of this program is to provide coaches and athletes the opportunity to accelerate the return on the most coveted performance trait of all.


Empower Your Performance: Game-breaker Speed

The Power Athlete Speed Program is part of a bigger picture, developing athleticism. This is a KEY component for coaches and sport athletes.

The 8-week program is dedicated to providing game-breaker speed, dialing in mechanics, increasing efficiency, and providing the opportunity for an athlete to perfect a skill (their stride) under duress. Proficiency in these aspects will carry over to any athletic arena that calls upon neuromuscular control, replication of speed, and the ability to call upon performance traits of strength, power, and speed to the exact degree necessary to complete a task in competition! 

Everything from the warm up to cool down will transfer to the seamless and effortless combine Primal movement patterns through space to perform known and novel tasks.

Simply put, prepare yourself or your athletes to OUT PERFORM THE COMPETITION!

Check out the Power Athlete Speed Program

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John Welbourn is CEO of Power Athlete and Fuse Move. He is also creator of the online training phenomena, Johnnie WOD. He is a 9 year veteran of the NFL. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and for starter for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his career, John has started over 100 games and has 10 play-off appearances. He was a four year lettermen while playing football at the University of California at Berkeley. He graduated with a bachelor's degree in Rhetoric in 1998. John has worked with the MLB, NFL, NHL, Olympic athletes and Military. He travels the world lecturing on performance and nutrition for Power Athlete. You can catch up with John as his personal blog on training, food and life, Talk To Me Johnnie and at Power Athlete.


  1. Chretien Teitelbaum on April 15, 2016 at 7:47 pm


    Any advice on where one would ideally implement this program in offseason training? Beginning? Middle? Right before fallball/preaseaon? Doesn’t matter always run fast?


    • Tex McQuilkin on April 17, 2016 at 9:06 am

      Best is going to be the beginning of the off season. Commit to developing a top end speed technique, that is paired with GPP and recovery runs. Once you’ve dialed in technique and have top end speed numbers, carry that into next phase and complete S&C program like FS or Basics for remainder of off-season.

  2. Charles on April 16, 2016 at 11:04 am

    Would one do this as a full-time training program and take a pause from Grindstone or field strong? Or can this be done as a complement?

    Many thanks in advance.



    • Tex McQuilkin on April 17, 2016 at 9:14 am

      This program is an investment in speed targeting speed specifically, dialing in mechanics, and eliminating limiting factors over 8 weeks. Once you’ve dialed in your stride and a specific capacity for speed work, going back to Grindstone of FS will start to really bring the biomechanical and neuromuscular efficiency developed into your other big lifts.

      Think of this as the opportunity to dial in technique and establish a Base Level of Speed, much like the PA1 or Amateur CFFB program provide for Strength.

      You can compliment GS or FS with this program, but both are metabolically and neurologically demanding and may detract from your ability to recover and progress as well as dedicating to one or the other.

  3. Ingo "Joey Swole" B on April 16, 2016 at 12:39 pm

    I find your lack of Keanu Reeves, Dennis Hopper, and Sandra Bullock references disturbing.

    • Tex McQuilkin on May 5, 2016 at 2:06 pm

      We just dropped a new post about how to integrate this Speed Program with our Field Strong, Jacked Street, Grindstone, and Basic Teams. Check it out!

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