Watch 4-Week Speed Training Program

1970
1 Season

The 4-Week Speed Training Program from Pose Method, Inc is a comprehensive fitness program designed to help athletes and fitness enthusiasts improve their speed, agility, and overall performance. This program is based on the Pose Method, which is a unique technique for running and other athletic movements that emphasizes proper posture and efficient movement.

The program is divided into four weeks, with each week focusing on a specific aspect of speed training. Week one focuses on technique, where athletes will learn the fundamentals of the Pose Method and how it can be applied to running and other movements. This includes proper posture, foot strike, and cadence.

Week two is all about strength training, with a focus on building the muscles and stamina needed for faster running and agility. Athletes will learn how to use resistance training and plyometric exercises to enhance their strength and explosiveness.

In week three, athletes will work on speed development, where they will learn how to run faster and with more control. This section of the program includes drills for speed, sprint intervals, and other specialized training techniques.

Finally, week four focuses on integrating all the skills learned in the first three weeks into a complete training program. Athletes will learn how to combine strength training, speed development, and technique work to create a comprehensive program that will help them achieve their fitness goals.

Throughout the program, athletes will have access to detailed video tutorials and instructional materials that explain each aspect of the training program. They will also have the opportunity to receive feedback and guidance from experienced coaches and trainers.

The program is designed for athletes of all levels, from beginners to advanced runners and fitness enthusiasts. The Pose Method is a highly effective technique that has been used by professional athletes and fitness coaches around the world to improve performance and reduce the risk of injury.

Overall, the 4-Week Speed Training Program from Pose Method, Inc is an excellent choice for anyone looking to improve their speed, agility, and overall fitness. With its comprehensive approach and focus on technique, strength, and speed development, this program is sure to help athletes achieve their goals and take their fitness to the next level.

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Seasons

35. Final Assessment and Outlook

January 1, 1970

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

30. Week 3 - Day 3 Training Session

June 23, 2016

This is the ninth 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 distance intervals in this session.

26. Week 2 - Day 3 Training Session

January 1, 1970

This is the sixth 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 distance intervals in this session.

23. Week 2 Training Schedule

January 1, 1970

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

19. Week 1 Training Schedule

June 23, 2016

Watch this video to see the exercise progressions and number of running intervals at each distance for the three sessions that make up your first week of training.

18. Initial Speed 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 six exercises that make up you're initial speed assessment.

17. Drill Progression: Standing with Resistance

June 23, 2016

The Standing Resistance Bands Progression is a great exercise for developing a quicker change of support when running. 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. Drill Progression: Face Down with Resistance

January 1, 1970

The Face Down Resistance Bands Progression is a great exercise for developing a quicker change of support when running. 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. Drill Progression: Hip Dips with Feet on a Box

January 1, 1970

The Hip Dips with Feet on a Box 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.

13. Drill Progression: Hip Dips with Hands on a Box

June 23, 2016

The Hip Dips with Hands on a Box 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.

12. Drill Progression: Squats

January 1, 1970

The squats progression is a great exercise for developing support muscles. 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. Drill Progression: Box Jumps with a Bar

June 23, 2016

The Box Jumps with a Bar Progression is a great exercise for strengthening a runner as well as developing the skill of unweighting. 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.

10. Drill Progression: Box Jumps

January 1, 1970

The Box Jumps Progression is a great exercise for strengthening a runner as well as developing the skill of unweighting. 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.

9. Drill Progression: Jump Rope

June 23, 2016

The Jump Rope Progression is a great exercise for strengthening a runner as well as developing muscular elasticity. 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.

8. Drill Progression: Warm-Up Hops

January 1, 1970

The Warm-Up Hops Progression is a great exercise for strengthening a runner as well as developing muscular elasticity. 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.

7. Drill Progression: Partner Fall Drills

June 23, 2016

The Partner Falling Drill Progression is a great exercise for enhancing your perception of falling and will improve your ability to produce a higher falling angle. 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.

6. Drill Progression: Timber Drill

January 1, 1970

The Timber Drill Progression is a great exercise for enhancing your perception of falling and will improve your ability to produce a higher falling angle. 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.

5. Speed Training Schedule Overview

January 1, 1970

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

4. How to Structure your Speed Training

January 1, 1970

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

3. Where does Speed come from?

January 1, 1970

One of the foundations of Pose Method is understanding how falling is the key to running faster. In this video, you'll learn how about the correlation between falling angle and speed.

2. What's Wrong with your Speed Training?

January 1, 1970

Traditionally, speed training is centered on developing muscles that aid with extension of the joints. Did you know this is actually counter-intuitive? Many of the problems with popular speed training approaches stem from coaches getting influenced by watching other fast runners. In this video, you'll learn what's wrong with this approach and what your focus should be when developing speed.

1. 4-Week Speed Training Program - Overview

January 1, 1970

Do you know the true source of speed in running? Or how to properly build speed through training? This 4-Week Speed training program will teach you how to approach speed development as a runner and build up your speed at several different distances.

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