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4-Week Acceleration Workout

By Alex On September 13, 2009 Under Speed Agility Training Drills

Lots of football on the tube today..

It ABSOLUTELY pains me to admit that my hometown team is the Detroit Lions. I may not be Eintsein, but I feel really comfortable guaranteeing we will win more games than we did last year (for those who don’t follow “fuseball”, the Lions went an incredible 0-16 last year).

Now, on to things that don’t make me want to scream or cry, I have some great free content here, just for my VIP subscribers,  on the Game Speed Insider blog today.

Here is a really smooth 4-week workout with a focus on acceleration. If you follow this month-long workout plan, I can guarantee that your overall acceleration will drastically improve.

(note that if you want to actually test out your before and after numbers, take 3 full days off after finishing this 4-week plan before testing anything)

Day 1

A. Pogo Jumps 3 x 20

B. Lateral On/Off Low-Barrier Jumps 3 x 10 (each)

C. Sprints 8 x 10 yards, 6 x 20 yards

D.  Deadlifts 4 x 3-5

E.  Step-Ups 2-3 x 8-10

F.  Weighted Decline Sit-Ups 2 x 20

Day 2

A. Low-Squat Sprints 3 x 10 seconds

B. Weighted Paused Jump Squats 4 x 6 (with 15% of 1RM in Squat)

C. Sprints 6 x 15 yards, 4 x 25 yards

D.  Front Squats 4 x 4-6

E.  Reverse Lunges 3 x 6-8

F. Anti-Rotation Iso-Hold 2 x 30 seconds (each)

Do these 2 workouts twice a week and make sure you have at least 72 hours between the 2 sessions, and follow that plan for the next four weeks (for your upper body training, just add a couple efficient sessions a week, focusing on big, compound movements and progressively overloading those movements).

All right, let’s go Lions, don’t embarrass me too much this year!

23 comments - add yours
Mohammed Akif

September 13, 2009

Interesting…do you think we can achieve a similar acceleration training effect if we were simply to add in short sprints after TAQ during the off-season? (with a couple hours rest between acceleration/quickness work and weight-training though)

Mohammed Akif

September 13, 2009

P.S: What does the “each” mean in
B. Lateral On/Off Low-Barrier Jumps 3 x 10 (each)?


September 13, 2009

hey Alex, what if your already doing a strength and conditioning program that includes squats and dead lifts? can you just add the pogo jumps, lateral and sprint stuff to the end of your usual strength workout? thanks.

Francis Cyprian

September 14, 2009

Thanks alot alex,you changed me and my game


September 15, 2009


I think throwing in a low volume of short sprints after TAQ stuff would be fine.

Physiologically, it’s obviously great if you can wait a couple hours between high intensity efforts (i.e. sprints, wait 3 hours, then lift), but psychologically, I don’t like it that much.

I’ve found that a lot of athletes will do nothing but think, worry and stress themselves in that short 2-3 hour span and it’s almost like they’re working out for 5-6 hours, not 60-90 minutes.

If you can relax between sessions and chill out, go for it, but if you find yourself only thinking about your upcoming workout during your “break”, just do it all as one session…the results will NOT be much different, if at all.

For the lateral barrier on/off jumps, each would be doing a set of 10 with your left foot being closer to the barrier, then doing a set of 10 with your right foot closer.


September 15, 2009


Of course…this is just a good example of what a good acceleration training program would look like.

And kudos for already having those great exercises in your workouts!


Mohammed Akif

September 15, 2009

Just to add to what Alex said to jarod:
I think the pogo and lateral jumps along with the sprints should actually be BEFORE your usual strength workout and not after. You always want to be fresh for speed/reactive stuff. Plus that stuff shouldn’t fatigue you, actually it’d probably fire up your CNS for an even better lifting session 😀

Alex: Is there any sort of break between each side? [e.g.jumping with barrier closer to right foot 10 times, do we rest before switching to left side for 10 reps to complete 1 full set?] Do we do that for every “lateral” barrier exercise in TAQ?


September 15, 2009


As long as you need…always quality over quantity. If you’re in good shape, you might only need 10 seconds between right and left.


September 16, 2009

Interesting, I`ll quote it on my site later.

Eli Richner

September 20, 2009

Hi, first muchos gracious for posting this was a big help in planning my routine but my question is how do you do and what is Anti-Rotation Iso-Hold?


September 23, 2009

As Eli – what are ‘Anti-Rotation Iso-Hold 2 x 30 seconds (each)’ ?

The only ones I’ve found on YouTube are a variation for hockey. I’m just not sure
of a variation from what!



October 2, 2009


In your quickness chronicles program, is there a specific time period between days 1,2 and 3 ? Or are they just consecutive days ?


October 4, 2009

And @ Eli,

Anti rotation is a core exercise. Search for pallof press on google. You just don’t do the pressing part of this exercise. Rather you just hold the position for the prescribed amount. And iso-hold means using only one hand at a time.



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