Speed & Acceleration Program

The Idea:

From my experience playing and coaching in professional Rugby clubs, I was always surprised in the lack of Speed & Acceleration coaching there was, despite it arguably being the most important quality to have in team sport, especially at a semi-professional level.

Sports like Rugby, Football and Hockey are massively behind when you compare to American Football and Track & Field events.

I wrote this program to provide this service to fill that void. It is based on sprint coaching for top NFL draft picks and international Rugby 7’s players.

What it Includes:

The Speed & Acceleration Program lasts 8 weeks and accessed on our new app, TrainHeroic. You will start by completing a testing block to see your current performance level, with ongoing monitoring through the program to assess fatigue and gains.

After testing, you will complete the 8-week program, with a de-load week (week 5) to aid progressive overload and recovery. The program will have two acceleration-based sessions and two max velocity sessions per week. Also programmed are two “REGEN” sessions which you can do from home to aid recovery and mobility. If you are mid season, it will be structured around your competition. At the end, there will be a re-test to see your progress.

Coaching:

Within the program, via our app, you will receive a video demonstration on every exercise. You will also have the ability to track a number of things including; readiness score (sleep, energy level, stress, soreness etc.), weights lifted for every exercise (calculating a predicted 1 rep max), make comments on exercises, monitoring max velocity and 20m accelerations, and more.

There will also be an option to complete sessions before and after your program at Athlete Factory, Chester. This will involve testing and covering movement screens to ensure advanced movement patterns while completing your program to get the most from your training.