Sprint Faster With This 3-Day Speed Training Program

/ / Speed Training

So many athletes want to sprint faster but mistakenly turn their speed training session into CONDITIONING. Other times they just don’t understand the principles of speed training. They think that the more they “run” the better. When it comes to improving speed, it’s about quality over quantity.

To maximize speed development, you need to train three components: Top-end speed, Acceleration, and Speed Endurance. Sprinting is also a skill that needs to be developed. The most efficient way to sprint faster is to practice SPRINTING FASTER.

Here is a 3-Day Speed Training Program that will help any athlete get faster. It involves sprint training, plyometrics, and weight training.


If you want to follow a good warm-up make sure you check out one of my FREE eBooks: Movement Preparation: Complete Athletic Warmup

**Make sure that you double check the changes for each week whether it’s a different exercise, set and rep schemes, distance, and rest times.

Day 1: Top End Speed

General Warmup: 5-10mins

  1. 10m Flys 4sets x 1rep (Rest: 2-5mins) *SPRINTS MUST BE MAX EFFORT*
  2. Depth Drop 4sets x 5reps (Rest: 2mins)
  3. Drop Jump 4x6reps (Rest: 2mins)
  4. Speed Bounds 3×7 (Rest: 2mins)

Day 2: Acceleration

General Warmup: 5-10mins

  1. 15m Sprint: 2-Point Stance 5×1 (Rest: 2mins) *SPRINTS MUST BE MAX EFFORT*
  2. Broad Jump Triple 3×3 (Rest: 1-3 mins)
  3. Single-Leg Broad Jump 3×3 (Rest: 1-3 mins)
  4. Dumbbell Squat Jump 3×3 (Rest: 1-3mins)
  5. Barbell Bent-Over Row 3×6 (Rest 1-2mins)

Day 3: Short Speed Endurance

General Warmup: 5-10mins

  1. 60m Sprint 3×2 (Rest: 60sec//6mins-8mins) *SPRINTS MUST BE MAX EFFORT*
  2. Depth Jump 3×5 (Rest: 1-3 mins)
  3. Alternate Bounds 3x20m (Rest: 1-3 mins)
  4. Barbell Deadlift 3×5 (Rest: 1-3mins)
  5. Neutral Grip Chinup 3x6each (Rest: 1-2mins)
  6. Dumbbell Incline Bench Press 3×8-12 (Rest: 1-2mins)

This 3-Day program should help jumpstart your speed development. It’s a simple and effective program that will help you sprint faster to improve your sports performance.

Let me know if this blog post was helpful by commenting below. Feel free to share this blog post with anyone looking to improve their speed.

Don’t forget to follow me on all social media platforms for more sport performance training tips!

If you are ready to take your SPEED to the next level, make sure you check out our GAME SPEED – Speed & Agility Program.

2 Comments to “ Sprint Faster With This 3-Day Speed Training Program”

  1. Jesse says :Reply

    Wow this is great! I’m a 15yo 60m sprinter and this looks like it can help. Where is the pdf format

    1. Kyle Paraggua says :Reply

      Thanks! It definitely can help take your speed to the next level. To get the free PDF, fill out the form above OR click HERE.

Leave a Reply

Your email address will not be published. Required fields are marked *