Speed is one of the most coveted assets in sports. Whether you’re chasing down a breakaway, sprinting toward the finish line, or making a quick cut across the court, having an edge in speed can be the difference between good and great. I’ve worked with athletes across multiple sports, and one thing remains true: structured speed training delivers real results when it’s consistent, focused, and progressive. That’s exactly why I created the ultimate 4-week speed training plan for athletes.
This plan is built to develop acceleration, top-end speed, and the neuromuscular patterns that lead to explosive movement. It’s not about running mindlessly—it’s about sprint mechanics, strength, mobility, and recovery all working together. Each week is designed to build upon the last, gradually increasing intensity and demand without pushing past recovery limits.
Foundations of Speed Development
Speed training starts long before the sprint. To get faster, you must understand how acceleration works, how to optimize stride frequency and length, and how to coordinate your body in a way that minimizes wasted motion. This plan breaks training into four components: technical drills, sprint work, strength and power development, and recovery/mobility. I’ve found that when all four are combined, speed gains come quicker and last longer.
Throughout this ultimate 4-week speed training plan for athletes, the focus remains on quality over quantity. Sprinting is one of the most taxing movements you can perform, so the sessions are short, powerful, and deliberate.
Week 1: Mechanics and Acceleration
Goal: Lay the groundwork for sprint mechanics and develop explosive first-step acceleration.
This week is all about drilling in form and posture. I recommend starting each workout with a dynamic warm-up including high knees, leg swings, skips, and ankle hops. The goal is to wake up your nervous system and prime your muscles for explosive work.
Day 1 – Sprint Technique + Acceleration Drills
- A-skips – 3 x 20 meters
- B-skips – 3 x 20 meters
- Wall drills (2-position hold) – 3 sets of 10 seconds
- Falling starts – 5 x 10 meters
- 3-point starts – 4 x 10 meters
- Rest between sets: 90–120 seconds
Day 2 – Lower Body Strength (Focus on Explosive Power)
- Trap bar deadlifts – 4 sets of 5 reps
- Walking lunges – 3 sets of 10 per leg
- Bulgarian split squats – 3 sets of 8 per leg
- Glute-ham raises – 3 sets of 8
- Core: plank holds and leg raises – 3 sets
Day 3 – Active Recovery and Mobility
- Foam rolling
- Hip mobility drills
- Light tempo runs – 4 x 100 meters at 60% intensity
- Static stretching
Day 4 – Acceleration and Resisted Sprints
- A-skips + straight-leg bounds – 2 x 20 meters each
- Sled sprints – 4 x 10 meters (light resistance)
- Hill sprints – 4 x 15 meters
- Broad jumps – 3 sets of 5
- Sprint starts – 3 x 20 meters
Day 5 – Upper Body and Core Stability
- Pull-ups – 4 sets
- Dumbbell bench press – 4 x 8 reps
- Push-ups – 3 sets of 15
- Farmer’s carries – 3 x 40 meters
- Cable rotations – 3 x 12 per side
Week 2: Top Speed Mechanics and Power
Goal: Develop coordination and build force during top-end sprinting. Acceleration continues, but now top speed strides are introduced.
The focus in week two of the ultimate 4-week speed training plan for athletes shifts toward maximal velocity. This is when you feel like you’re flying—but that flight takes discipline in posture, rhythm, and force production.
Day 1 – Sprint Drills + Flying Sprints
- Straight-leg bounds – 2 x 20 meters
- Butt kicks – 2 x 20 meters
- High knee runs – 2 x 20 meters
- Build-up sprints: 3 x 30 meters
- Flying sprints (20m build + 20m max effort) – 5 sets
- Rest: 2–3 minutes between sprints
Day 2 – Olympic Lifting and Strength
- Power cleans – 5 sets of 3
- Front squats – 4 sets of 5
- Romanian deadlifts – 3 sets of 8
- Dumbbell step-ups – 3 sets of 8 per leg
- Core: hanging leg raises and pallof press – 3 sets
Day 3 – Recovery and Mobility
- Light pool workout or stationary bike (30 minutes)
- Hip openers and dynamic stretches
- Foam rolling + massage gun
Day 4 – Sprinting and Bounding
- Sprint technique warm-up
- Bounds for distance – 4 x 20 meters
- Sled pushes – 4 x 15 meters
- Sprint starts – 4 x 20 meters
- Flying sprints – 4 x 30 meters
Day 5 – Plyometrics + Core
- Depth jumps – 3 x 5
- Lateral bounds – 3 x 10
- Tuck jumps – 3 x 8
- Russian twists – 3 sets of 20
- Plank with reach – 3 x 30 seconds
Week 3: Max Velocity and Coordination
Goal: Refine movement patterns under higher speed demands and improve turnover rate (leg frequency). Strength workouts get more explosive.
Now we’re deep into the program and it’s time to sharpen neuromuscular control. Week three of the ultimate 4-week speed training plan for athletes introduces more flying sprints and reactive elements to simulate sport conditions.
Day 1 – Sprint Mechanics + Turnover Drills
- A-runs – 2 x 20 meters
- Quick-feet ladder drills – 3 patterns
- Flying sprints – 6 x 30 meters
- Sprint float sprint – 4 x 50 meters (20 sprint, 10 float, 20 sprint)
Day 2 – Explosive Strength Circuit
- Power snatches – 4 x 3
- Split squats with jump – 3 x 6 each leg
- Box squats – 4 sets of 4
- Single-leg glute bridges – 3 x 10
- Core: ab wheel rollouts + bird dogs
Day 3 – Recovery Focus
- Easy jog + mobility circuit
- Deep tissue release
- Contrast showers or cold plunge
Day 4 – Sprint and Reactive Training
- Mirror drills or partner reaction sprints – 4 sets
- Flying sprints – 5 x 30 meters
- Sled sprints – 3 x 15 meters
- Jump rope – 3 x 1-minute rounds
Day 5 – Upper Body Strength + Core
- Incline bench press – 4 sets of 6
- TRX rows – 3 sets of 12
- Push press – 3 x 6
- Side planks with hip dips – 3 x 15
- Med ball slams – 3 x 10
Week 4: Deload and Speed Consolidation
Goal: Let the body recover while preserving and testing speed gains. Intensity remains but volume decreases.
Deload weeks are crucial in performance plans. Without recovery, gains stall or even regress. Week four of the ultimate 4-week speed training plan for athletes shifts focus to maintaining top-end speed with reduced volume and allowing the nervous system to rebound.
Day 1 – Sprint Mechanics + Fly Testing
- Warm-up and mobility
- A-skips and bounds – 2 x 20 meters
- Flying sprint test – 3 x 40 meters
- Sprint-float-sprint – 2 sets
- Cool down
Day 2 – Light Strength and Mobility
- Kettlebell swings – 3 x 12
- Bodyweight lunges – 3 x 15
- Chin-ups – 3 x 8
- Core: planks, dead bugs
- Yoga flow or stretching
Day 3 – Recovery Only
- Light swim or bike
- Sauna or hot/cold therapy
- Relaxation techniques
Day 4 – Sprint Test Day
- 10m, 20m, and 40m sprint tests
- Flying 30-meter sprint
- Video analysis if available
- Recovery and celebration of progress
Day 5 – Light Activity and Core
- Agility ladder + low-intensity drills
- Med ball side throws – 3 x 10
- Stretching and deep breathing
How to Continue After Week 4
Once the plan is complete, take a few days to fully recover, reflect, and review your progress. Most athletes find that repeating the plan with slight modifications or building it into a broader training block brings even greater results.
Some may transition into agility-focused training, while others may begin sport-specific conditioning. What’s important is that the foundation laid in the ultimate 4-week speed training plan for athletes will continue to serve your performance no matter your next step.
Conclusion
Speed isn’t just born—it’s built through structured, focused work. This ultimate 4-week speed training plan for athletes is designed to do exactly that by combining mechanics, power, and recovery into a proven system. By the end of the four weeks, you’ll be faster, more explosive, and more in tune with how your body moves.
Every drill in this plan has a purpose. Every sprint builds your potential. Follow it with commitment and you’ll see the difference not only in how fast you move, but in how confident and powerful you feel doing it.
