Protocols

Timeline of Protocols

To begin, start with Level 1. Once you complete Level 3, you may add in the Advanced Speed Development protocols to maintain your training.

Safety Precautions

Protocol Overview

Warmup

We recommend following a dynamic and proper warmup before any overspeed training. Please consult with a trainer or physician if you have any questions.

 

Level 1 

Duration: 6 weeks

Frequency: 3 days/week

Level 2

Duration: 8 weeks

Frequency: 3 days/week

Level 3

Duration: 10 weeks

Frequency: 3 days/week


Advanced Speed Development

Start these once you complete Level 3.

ASD-1: LATERAL

ASD-2: DEFENSE

 

ASD-3: TRANSITIONAL