Acceleration and Explosive Speed - 10 week Program
Thank you for ordering this specially written training program from ASSA. It has been written by Ranell Hobson utilising her decades of coaching experience to maximize your performance gains in the most efficient way.
The lessons included in this program are made up of the Master Program (PDF) and 2 Video files,
comprising the Dynamic Warm Up and Various Start Positions videos. This program is designed to be used in conjunction with the downloaded video of the Dynamic Warm Up and the Various Start Positions.
The same warm up is performed before each session. There are 10 different conditioning
phases which increase progressively over the 10 week program.
These programs may be performed once or twice a week with at least two days rest
between sessions.
You will need cones to mark out the distances and a stop watch to time rests between reps
and sets.
It is of vital importance to follow the Warmup carefully. It has been designed to prepare you for the upcoming session. In fact by following the Master Program pdf file perfectly you will gain maximum benefit from this outstanding program.
Any niggles or pain should be addressed immediately by the athlete prior to returning to the session and if in any doubt then err on the side of caution and treat appropriately.
Again thank you for your purchase and we look forward to hearing of your success from this program. Please keep an eye out for other ASSA programs written by Ranell to further help build the athlete from within.
Following our social medial platforms will be of great assistance in this as we use these for keeping our members updated of all of the Academy's latest events and developments. Links are at the top of this page.
Questions or feedback please contact me personally on [email protected] and I will be happy to help in any way that I can.
Complete Program Details PDF
This program is designed to be used in conjunction with the accompanying lessons of the program which are comprised of 1 PDF document and 2 Video files. The video files consist of 1 Warm up program and 1 Various Starting types Instructional video ; the program also includes 2 after session stretch programs.
This program cannot be completed correctly without watching the videos before commencing.
TO START : You can download a copy of the program PDF by clicking the button below :
Program Menu
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Warm Up Program Video 1
The same Warm up is used in each session and combines Technical drills with Dynamic Mobility and runs. With familiarity the warm up will become fluid and take less time. Each exercise below should be performed in succession. There are 16 steps in the warm up.
Jog for 5 minutes around a field.
2. Perform 8 Functional squats on the spot.
3. Perform 8 Posture Walks (4 on each side) travelling forward
4. Run 40m
5. Perform 3 Inchworms into 3 Spiderman mobility drills
6. Jog 10m Accelerate 30m and jog 10m
7. Perform the Russian Cossacks into Mountain Climbers into Dynamic Calf Stretch
8. Perform 4 Side Shuffles Left then 4 Side Shuffles Right and Repeat
9. Run 40m
10. Perform 8 Walking quad with Contra lateral reach (4 on each side)
11. Perform 8 Walking Knee Hug to Chest (4 on each side)
12. Perform the Hop Scotch Drill (8 repetitions with feet flat to the ground and with
thighs parallel to the ground)
13. Run 40m
14. Perform 6 Running High Knees to Rear Lunge Stretch (3 on each side)
15. Run 40m
16. Perform the Ankling Drill for 10m and run into a strong acceleration for 20- 30 m.
17. Perform 8 A skips to 8 Step Overs
18. Run 40m
At this time of a training session I suggest the athlete / player, Foam roll, Acu Ball or Stretch any tight spots or niggles that presented themselves in the warm up. DO NOT allow the athlete to cool down. If the athlete / player is ready to continue them move straight into the Conditioning phase.
Various Start Positions Video :
Week 1 – Volume = 340m
1. Complete 5 repetitions of a 20m sprint from a Push Up start. Have 1 minute rest
between repetitions.
2. Complete 4 repetitions of a 30m sprint from a Standing start. Have 90 seconds rest
between repetitions.
Have 3 minutes rest then repeat step 2
Week 2 – Volume = 360m
1. Complete 3 repetitions of a 20m sprint from a Push Up start. Have 1 minute rest
between repetitions.
2. Complete 5 repetitions of a 30m sprint from a Falling start. Have 90 seconds rest
between repetitions.
Have 3 minutes rest then repeat step 2
Week 3 – Volume = 370m
1. Complete 3 sets of 3 repetitions of a 30m sprint from a Standing start. Have 90
seconds rest between repetitions and 3 minutes rest between sets.
2. Complete 2 repetitions of a 50m sprint from a Rolling start.
Have 3 to 4 minutes rest between repetitions.
Week 4 – Volume = 400m
1. Complete 2 repetitions of a 20m sprint from a Push Up start. Have 1 minute rest between repetitions.
2. Complete 3 sets of 4 repetitions of a 30m sprint from a Standing start.
Have 90 seconds rest between repetitions and 3 minutes rest between sets.
Week 5 – Volume = 410m
1. Complete 2 repetitions of a 10m sprint from a Push Up start. Have 30 seconds rest
between repetitions.
2. Complete 3 sets of 2 repetitions of a 40m sprint from a Standing start. Have 2
minutes rest between repetitions and 4 minutes rest between sets.
3. Complete 3 repetitions of a 50m sprint from a 10m Rolling Start. Have 2 ½ minutes
rest between repetitions.
Week 6 – Volume = 400m
1. Complete 4 repetitions of a 10m sprint from a Push Up start. Have 30 seconds rest
between repetitions.
2. Complete 4 repetitions of a 20m sprint from a Falling Start. Have 1 minute rest
between repetitions.
3. Complete 4 repetitions of a 20m sprint from a Push Up Start. Have 1 minute rest
between repetitions.
4. Complete 4 repetitions of a 50m sprint from a Standing Start. Have 4 minutes rest
between repetitions.
Week 7 – Volume = 400m
1. Complete 4 repetitions of a 30m sprint from a Falling Start. Have a 90 second rest
between repetitions.
2. Complete 2 repetitions of a 50m sprint from a Standing Start. Have 4 minutes rest
between repetitions.
3. Complete 3 repetitions of a 60m sprint from a Standing Start. Have 4 ½ minutes rest
between repetitions.
Week 8 – Volume = 400m
1. Complete 4 repetitions of a 25m sprint from a Push Up start. Have 1 minute rest
between repetitions.
2. Complete 3 sets of 2 repetitions of a 50m Sprint from a Standing start. Have 2
minutes rest between repetitions and 4 minutes rest between sets.
Week 9 – Volume = 430m
1. Complete 4 repetitions of a 10m sprint from a Push Up start. Have 30 seconds rest
between repetitions.
2. Complete 4 repetitions of a 40m sprint from a Rolling Start. Have 2 minutes rest
between repetitions.
3. Complete 4 repetitions of a 40m sprint from a Standing Start. Have 3 minutes rest
between repetitions.
4. Complete 3 repetitions of a 50m sprint from a Standing Start. Have 4 minutes rest
between repetitions.
Week 10 – Volume = 420m
1. Complete 4 repetitions of a 20m sprint from a Push Up Start. Have a 1 minute rest
between repetitions.
2. Complete 4 repetitions of a 40m sprint from a Rolling Start. Have a 2 ½ minute rest
between repetitions.
3. Complete 3 repetitions of a 60m Sprint from a Standing Start using Sprint / Stride /
Sprint mode.
Have 4 minutes rest between repetitions.
COOL DOWN :
Perform a relaxed jog progressing to a walk to decrease heart rate and return to a resting
state.
Then, stretch the muscles using the stretch sheets in a circuit format (one after the
other), for two to three rounds (time permitting)
