Maintain your strength and power during your most competitive period—or use this phase to strategically lighten your overall training load.
Access, complete, and track this program in our training app.
Maintenance for Speed V1 Phase 2 is built for any speed-related athlete who needs to decrease weight room training intensity during in-season or peak competition periods. It’s designed to help you maintain strength in key muscle groups for speed while reinforcing stabilizing muscles that reduce injury risk. You’ll focus on low-volume strength, explosive power, and elasticity, helping you stay sharp and responsive without building excessive fatigue. All major strength movements are performed without placing a barbell on the back, making this phase easier to recover from while maintaining essential strength qualities.
This program includes two structured workouts to repeat weekly:
- Strength Maintenance
- Full Body Power & Elasticity
These workouts are pre-scheduled in your training calendar but can be rearranged as needed based on your sport or schedule.
To maximize results, we recommend pairing this program with auxiliary routines from our library:
- Core Training (3–5x per week)
- Mobility (1–2x per week)
- Lower Body Isometrics (1–2x per week)
While this phase is structured as four weeks, it can be repeated longer as a stable in-season base or transitioned into your next training phase when ready.
Focus: Strength, Power, Maintenance
Duration: ~4 Weeks
Workouts: 2 per week
Level: College & Teen Athlete, Adult Advanced Athletic
App Access: 4-Weeks
Equipment Needed: Barbell, bench, 1-5lb small metal plates, mini band loops, dumbbells, hamstring curl machine, (1) 4-12in mini hurdle, soft med ball & throwing wall someone to catch the throws
Barbell
Dumbbells
Exercise Bench
Hamstring Curl Machine
Metal Plates
Mini Band Loops
Soft Medicine Ball
Make a one-time purchase to access and track this program through our training app, or get unlimited access with a Workout Library Membership. This is an on-demand program that you can access and complete anytime.
