Power to Speed 6-Week Program

Level · Intermediate to Advanced

Best for athletes 14 and up who are strong enough in the gym but not yet explosive, and who are ready to learn landings before bigger jumps.

Strong athletes are often slow off the mark. The strength is real, but it never learned to move fast. Power to Speed is the bridge. It turns gym strength into jumps, then turns jumps into sprint speed.

Power to Speed is a 6-week jump and sprint power block for athletes 14 and up. It comes from Coach Stephen Register. He is a USATF Level 2 coach in Sprints, Hurdles & Relays and in Sports Science. He is also an NSCA-certified strength and conditioning specialist (CSCS). He has coached college track and field since 2012.

Landings come first. Week 1 teaches the athlete to land soft and stick it before any jump gets bigger. Contacts are counted every week. Drop jumps show up only in week 5, only from a 12-inch box, and only for athletes 16 and up who pass a landing check with an adult watching. Everyone else does pogos.

The week has three hard days. Monday is vertical jumps, short accels and a strength session. Wednesday is accels, fly runs, horizontal jumps and a second strength session. Friday is reactive jumps, starts and a third session. Tuesday is easy tempo and a plank circuit. Every sprint is short and fully rested.

Included

- 42-page printable PDF, in Letter and A4

- A page for parents and guardians

- A green-light and landing check to go through before week 0

- Week 0 testing for the vertical jump, the broad jump and a 10-yard sprint

- Dynamic warm-up and sprint drills with cues

- Landing school, with a clear gate for drop jumps

- Jumps, med ball throws and sprints, with contact counts for every week

- 13 gym lifts and a plank circuit, each with an easier and a harder option

- A plan page and a gym log page for every week

- Rest intervals on every session

- Recovery basics and a test-day plan

- An FAQ

- Excel tracker with all 6 weeks pre-filled, session by session. Tick off each item and log loads and sprint times.

Weeks 1 to 3 build. Week 4 is a deload at about half the volume. Week 5 pairs heavy-fast lifts with jumps right after. Week 6 sharpens up for test day on Saturday, when your athlete retests the same three tests from week 0. Then compare. Test and track.

A short morning check and a Monday broad jump check tell you when to back off. Sore shins or a sore Achilles mean no jumps until it settles.

Want speed next? Run this block first, take an easy week, then start Built for Speed.

You must be 18 or older to buy this program. Parents and guardians buy it for athletes under 18 and supervise their training.

Instant download, for personal use only. To reach me about a file, email register.stephen.paul@gmail.com. I reply within 2 business days.

Health & safety

This program is general fitness education, not medical advice. Talk with your doctor before you start, especially if you have a health condition, an injury or have been inactive. Exercise carries a risk of injury. Sprinting, jumping and lifting carry more risk than general exercise. You take part by choice and at your own risk, and you are responsible for your loads, equipment and training space. Stop and get medical help if you feel chest pain, dizziness or sharp pain. Results are not guaranteed. All sales are final, with no refunds. Under 18: only with a parent's or guardian's permission and adult supervision. By buying or using this program, you agree to the full Health & Safety Disclaimer and Terms of Sale: https://payhip.com/CoachStephenRegister/terms-of-sale

-Stephen