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Most coaches cram too much into a 7-day cycle—and end up killing speed gains. Here’s how to structure your week the right way.
In this whiteboard session, I break down exactly how to apply the Sports Speed System across a training week. We’ll cover how to space out speed sessions, manage recovery, and build intensity over time without burning athletes out.
This episode is for any strength & conditioning coach, performance coach, or team sport athlete who wants to avoid negative transfer, maximize freshness, and truly unlock speed development.
Timestamps:
00:00 – Why training density matters in speed development
02:15 – Off-season example: breaking the 7-day cycle
05:30 – How fatigue creates negative transfer
08:10 – Structuring speed sessions across 14 days
12:00 – Max speed, acceleration & change of direction pillars
16:45 – How to integrate weights & recovery
22:10 – Potentiation cycling explained
26:30 – The 28-day cycle for sustained progress
30:00 – Next step: Learn-Load-Execute for acceleration
