| | | Speed Program Training Integration

Author / John

Speed-Program-Training-Power-Athlete-Sprint-Start-Speed-Kills-Chris-McQuilkinPower Athlete’s Speed Program has been flying off TrainHeroic‘s virtual shelves and we’ve received a number of emails asking for the most optimal way to attack the Speed Program when combined with a strength program. We’ve answered the call and this post will provide guidelines and advice for integrating the Speed Program with any of the Power Athlete Team Training Programs.

We preaching the benefits of attacking top end speed sprints while dialing in technique. This enhances strength in the rack, power on the platform, and an athlete’s ability to display these traits quickly and more consistently on the field. This is accomplished through the enhancement of coordinative abilities; the basic elements of technical skills used to perform motor tasks, and increase in capacity for efficient muscle relaxation. Now that you’ve got access to Power Athlete’s Speed Program, you’ve got no excuse for slow times or stalled numbers!

We’ve done the hard work for you!

Stop the guessing game of how and where to program sprints! This program includes all a coach will need to enhance speed – the most coveted of all performance traits! The warm ups and sprint-prep break down running mechanics in an effort to correct errors in arm swing and foot positioning. When coupled with our programming, and the athlete is provided every opportunity to develop top-end speed over the 8 weeks. 

Sprint Program Training CrossFit Football Seminar 2015 at CrossFit Creature

Program PURPOSE and Guidelines:

Power Athlete’s Sprint Program has one goal: Expansion of Straight Ahead Speed. We accomplish this task by emphasizing brief ground support times with our warm ups and drills, and enhancing an athlete’s ability to minimize braking forces at ground contact. All the while a consistent focus is placed on training the hamstrings and posterior chain.

Stacking this program with any of our training programs will require a few minor adjustments:

  1. Recovery:
    Your ability to recover due to the added volume is paramount. In order to successfully accomplish integration, nutrition, sleep, and cool downs must be paid special attention. 
  2. Program Alignment:
    Speed is KING! All sprint work will take priority in the training day when combined with a Team. The designated strength work will follow if time and energy allow.
  3. Never Force Training:
    Pay close attention to the prescribed running %’s. Period. If the stopwatch doesn’t coincide with the prescribed training, then the target stimulus is lost. This is most important when adhering to the lower intensity runs! If you are trying your damnedest to hit set times and failing, or your CNS is not firing on a speed day, we need to examine any added strength work and recovery, and adjust accordingly. Less can be more. 
  4. Increased Time Commitment:
    Stacking this Speed program with another training program will increase your time commitment. We can provided advice how to streamline each program to make each efficient as possible. You can also split your training into two segments; AM: Sprints, PM: Strength Training.
  5. Controlled Training Volume:
    Some athletes will need to cut back on the volume of their strength programs with a greater demand placed on speed. This two fold, first you will save time, and second, to save your speed. Aim to either maintain strength, coordinate and protect any new mass during the duration of this program, not just aim to get stronger…yet. Comparing the numbers pre and post numbers from before and after this program is not an optimal approach. After the 8 weeks, when you’re able to hit sprints times with the intended intensity, those strength numbers will sky rocket!
  6. Managing on Train Heroic App:
    This program will be a separate programming schedule via TrainHeroic and must be added to your training calendar. Upon purchase, you will have access to this 8-week program for an entire calendar year. To add the program to your calendar, check out the tutorial provided by TrainHeroic: Click here!

Now for the technical stuff!

Sprint Program Training Integration:


Field Strong Notes:

You’re still able to get 4 solid lifting days of Field Strong, here’s how:

  • Sprint Program will replace any Plyometric or Sprint programmed for the daily training.
  • To optimize recovery and offset the additional training volume, best to drop the Extra Credit and if you’re still unable to recover, drop any non-extra credit FS conditioning.
  • Sprinting and lifting heavy sounds like a can’t miss training program, don’t try to do too much too soon. The Sprint program will increase in volume and difficulty over the course of 8 weeks, use your times as permission to hit Field Strong as outlined above.

Bedrock Notes:

Volume and Intensity Sprints are built into the Basics weekly. But, if you want to train with a primary focus on speed, the Speed Program can be followed first in your training before each lifting session. This should aid in accelerating the Base Level of Strength development for novice athletes.

  • The Sprint Program will replace any Plyometric or Sprint programmed for the daily training.
  • If recovery becomes an issue and lack of recovery adversely effects the speed progression, remove one metabolic conditioning section from the program. If that is not enough, take remove another.

Jacked Street Notes:

Great opportunity to turn new found muscle into functional mass!

  • After Acceleration and Intensity Sprint Days, hit your Upper Body training.
  • Dedicate training following Special Endurance runs and your free day Saturday to getting your Lower Body jacked.
  • Adjust your carbohydrate intake to fuel this fight.

Grindstone Notes:

Many of you are on Grindstone for a reason; take this into account and adjust training accordingly.

  • Trade in Recommended and Optional training days for Volume runs and Special Capacity sprints. This will allow for 4 solid training days a week and leaves Day 6 open for any Recommended or Optional make-up day.


Empower your performance: Bullet out a gun

Power Athlete’s intensity sprint model works to teach each athlete to be a bullet when fired from a gun. This program takes full advantage of our classic sprinting methods: Volume and Special Capacity.

Only keep the weight training to speed days or a free Day 6, and use Volume Run days strictly as recovery days. Special Capacity is focused on the replication of speed and technique at Game Day intensities and distances. Do not compare a speed endurance day with a top-end speed day. The distances are longer and the rest is shorter, monitor these week to week, but only to past Special Endurance days.

For best results, stick to the Speed Program and these guidelines; DO NOT attempt to secret squirrel the programs. Upon completion of the 8 week program, return back to your training as it is written with your new found speed worn like a sheriff’s badge!

If you plan on integrating any of the Power Athlete Team Training with the Speed program, recovery will be your biggest factor. Cool-down stretches will be as important as the sprints themselves; I recommend commiting to reading War & Peace or any of my other training articles at 8pm to fall asleep by 8:01. Make sure your macros and micros are on track. Only then will you be in a position to optimize integration.


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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. louis209 on May 4, 2016 at 4:01 pm

    You guys never disappoint I have been scratching my head trying to figure this out Thanks

  2. Ingo "Joey Swole" B on May 4, 2016 at 4:27 pm

    Whoa. The Field Strong adjustments around the Speed Program is disturbingly close to how I program my in-season. I either learned something from you all over the years or you guys are spying on me like a bunch of creepers.

  3. Christian on May 5, 2016 at 8:56 am

    Really good and solid overview on how to put a speed program together over 8 weeks, well done!

  4. Luke on May 5, 2016 at 1:05 pm

    How would I integrate this in with the crossfitfootball.com offseason program?

    • Luke Summers on May 5, 2016 at 1:12 pm

      We cover it in great detail at the CFFB seminar! You should check it out.

  5. Dave Pelletier on January 4, 2017 at 6:33 pm

    Hey Luke,

    Does this program include any agility work or is it all linear speed?

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