Watch 4-Week Agility Training Program

1970
1 Season

The 4-Week Agility Training Program from Pose Method, Inc is a comprehensive, online training program designed for individuals looking to improve their agility, coordination, speed, and overall athletic performance. The program is based on the Pose Method, a running technique that emphasizes proper alignment and form to improve efficiency and prevent injury.

The program is led by Dr. Nicholas Romanov, the creator of the Pose Method, and a team of certified coaches who provide personalized guidance and support throughout the program. Each week of the program focuses on a different aspect of agility training, from footwork and balance to reaction time and hand-eye coordination.

The program is divided into four phases, each lasting one week. Each phase builds upon the previous one, progressively increasing the difficulty and intensity of the agility drills and exercises. The program includes a variety of drills and exercises, including ladder drills, cone drills, reaction drills, and plyometrics.

Participants are expected to commit to training three times a week for the duration of the program. Each training session includes a warm-up, the agility drills and exercises for that week's phase, and a cool-down. The program includes detailed instructions and videos demonstrating proper form and technique for each drill and exercise.

In addition to the agility training, the program also includes nutrition and recovery guidance to help participants optimize their performance and results. Participants are provided with a comprehensive nutrition guide and strategies for improving their sleep and recovery.

The 4-Week Agility Training Program is suitable for individuals of all fitness levels, from beginners to elite athletes. Prior to starting the program, participants are encouraged to take a movement assessment to identify their strengths and areas for improvement.

Overall, the 4-Week Agility Training Program from Pose Method, Inc is a highly effective and comprehensive training program for individuals looking to improve their agility, coordination, speed, and athletic performance. With personalized guidance and support from certified coaches, participants can expect to see significant improvements in their agility and athletic performance in just four weeks.

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Seasons

37. Final Assessment and Outlook

January 1, 1970

The final week of the agility program covered your follow-up agility assessment. Now that you've finished, you should have a great indication of the improvements made during this program.

34. Week 4 - Day 1 Training Session

January 1, 1970

This is the tenth session of the program. When you're warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and agility intervals in this session.

30. Week 3 - Day 1 Training Session

June 23, 2016

This is the seventh session of the program. When you're warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and agility intervals in this session.

29. Week 3 Training Schedule

January 1, 1970

Watch this video to see the exercise progressions and agility intervals at each for the three sessions that make up your third week of training.

25. Week 2 Training Schedule

June 23, 2016

Watch this video to see the exercise progressions and agility intervals at each for the three sessions that make up your second week of training.

20. Initial Agility Assessment

January 1, 1970

Before your start any training program, it's important to know where you're starting so you can track your improvement. This video will take you through the nine intervals that make up you're initial agility assessment.

19. Russian Hammy

January 1, 1970

The Russian Hammy is a great exercise for the entire back surface: your hams, hips, glutes, and back. In this video you'll learn why they're important for runners to do when training, how to perform the drills in this progression, and where you're focus needs to be when performing these types of exercises.

18. Face Up Hip Dips Progression

June 23, 2016

The Face Up Hip Dips Progression is a great exercise for building a strong bridge between a runner's legs and trunk. In this video you'll learn why they're important for runners to do when training, how to perform the drills in this progression, and where you're focus needs to be when performing these types of exercises.

17. Face Down Hip Dips Progression

January 1, 1970

The Face Down Hip Dips Progression is a great exercise for building a strong bridge between a runner's legs and trunk. In this video you'll learn why they're important for runners to do when training, how to perform the drills in this progression, and where you're focus needs to be when performing these types of exercises.

16. Power Lifting Progression

January 1, 1970

The Power Lifting Progression is a great exercise for developing support muscles in your legs as well as developing the skill of unweighing. In this video, you'll learn why they're important for runners to do when training, how to perform the drills in this progression, and where you're focus needs to be when performing these types of exercises.

15. Medicine Ball Progression

January 1, 1970

The Medicine Ball Progression is a great exercise developing your ability to quickly react to the unpredictable weight of the ball. In this video you'll learn why they're important for runners to do when training, how to perform the drills in this progression, and where you're focus needs to be when performing these types of exercises.

14. Push-Ups Progression

January 1, 1970

The Push Ups Progression is a great exercise for developing the necessary upper body strength, which will help with improving agility. In this video you'll learn why they're important for runners to do when training, how to perform the drills in this progression, and where you're focus needs to be when performing these types of exercises.

13. Step Ladder Progression

January 1, 1970

The Step Ladder Progression is a great exercise for improving agility as well as developing the ability to change support quickly. In this video you'll learn why they're important for runners to do when training, how to perform the drills in this progression, and where you're focus needs to be when performing these types of exercises.

12. Hurdles Progression

January 1, 1970

The Hurdles Progression is a great exercise for improving agility as well as developing the skill of unweighing. In this video you'll learn why they're important for runners to do when training, how to perform the drills in this progression, and where you're focus needs to be when performing these types of exercises.

11. Backwards Running Intervals

January 1, 1970

Backwards Running is part of the last group of Agility Intervals in this 4-week training program. In this video you'll learn why they're important for runners to do when training, how to perform this interval, and where you're focus needs to be when performing this interval.

10. One Leg Sprint Intervals

January 1, 1970

One Leg sprints are part of the last group of Agility Intervals in this 4-week training program. In this video you'll learn why they're important for runners to do when training, how to perform this interval, and where you're focus needs to be when performing this interval.

9. Agility Sprint Intervals

January 1, 1970

This is the second group of Agility Intervals in this 4-week training program. In this video you'll learn why they're important for runners to do when training, how to perform the intervals in this progression, and where you're focus needs to be when performing these types of intervals.

8. Straight Line Sprint Intervals

June 23, 2016

This is the first group of Agility Intervals in this 4-week training program. In this video you'll learn why they're important for runners to do when training, how to perform the intervals in this progression, and where you're focus needs to be when performing these types of intervals.

7. Running Drills Progression

January 1, 1970

The Running Drills Progression is a group of technique exercises for you to do before your intervals during a training session. The drills in this progression are:-Criss Cross-Twist-Timber Drill to Run-Timber Drill to Run in Pose-Change of Support-Front Lunge

6. Agility Training Schedule Overview

January 1, 1970

This series will take you through a 4-week training program to improve your agility. In this video you'll learn how this program is structured, as well as how you can continue on with improving or maintaining your agility when you reach the end of the 4-week program.

5. How to Improve your Agility

January 1, 1970

Now that you understand what's at the core of agility, its important to understand how you should structure your agility program. Watch this video to learn what components you should work on to develop agility.

4. The Unweighing Principle

January 1, 1970

Unweighing is one of the most important concepts to understand as it relates to improving agility. In this video, you'll learn exactly how unweighing works and how to implement it into your training.

3. The Relationship Between Agility and Coordination

January 1, 1970

Agility is a measure of someone's ability to react to unpredictable circumstances, however, its important to understand how if fits into the larger athletic landscape. In this video, you'll learn how agility and coordination relate to someone's speed and endurance.

2. What is Agility?

January 1, 1970

There are plenty of ideas and concepts around agility and how to improve it, however, there aren't many coaches that can accurately define agility from the conceptual level. In this video, you'll learn the proper definition of agility and how it fits in to your overall athletic makeup.

1. 4-Week Agility Training Program - Overview

January 1, 1970

How important is agility when you train? Do you know how to properly improve your agility? This 4-Week Agility training program will teach you how to approach agility development as a runner and build up your ability to react to unpredictable circumstances when competing.

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