Training guide
An off-season speed program that actually progresses
Most athletes train speed randomly in the off-season and arrive at camp no faster. A structured 12-week block — strength first, then acceleration, then game speed — is what moves the stopwatch.
The structure
Three phases, twelve weeks
Each phase builds on the last. Skip the strength base and the speed work has nothing to stand on.
Phase 1 — Strength base (weeks 1–4)
Speed is built on force. Start the off-season with progressive full-body strength work so every sprint later in the block has more power behind it.
Off-Season Strength programPhase 2 — Acceleration (weeks 5–8)
Short-distance starts, first-step quickness and sprint mechanics. This is where most athletes gain the speed that shows up in the first ten yards.
Speed programPhase 3 — Game speed (weeks 9–12)
Top-end speed, change of direction and reactive work at full intensity, timed so you peak as the season approaches.
Football Combine programSample week
What a speed week looks like
Two to three sprint sessions a week is enough when they are high quality. More is not faster — recovered is faster.
Day 1
Acceleration starts + lower-body strength
Day 2
Recovery movement or full rest
Day 3
Top-speed sprint work + core
Day 4
Full rest
Day 5
Change of direction + upper-body strength
Days 6–7
Rest, mobility and recovery
Get a plan built around your off-season
Tell the free AI plan finder your sport, your goal and how many days you can train. It builds a starter week around your schedule — free account, no card needed.