Speed & Agility 3-Day
Improve sprint speed, change of direction, and reaction time. For athletes.
Frequency: 3x / week · Duration: 6 weeks · Workout: ~45 min · Level: Intermediate
30-day money-back · Never auto-renews · Day 1 is free
What the week adds up to
3 training days, 11 exercises across the week, 52 sets in total in the 4-6 rep range, resting about 120s between them.
No single lift dominates — the week spreads across 11 different exercises rather than repeating a few.
Goals: General Fitness, Strength
Equipment: Minimal, Bodyweight
Weekly Schedule
Linear Speed — Speed
- Sprint 10m: 6 × x, rest 90s
- Sprint 30m: 6 × x, rest 2 min
- Sprint 60m: 4 × x, rest 3 min
- Plank: 3 × 45s, rest 1 min
Agility — Change of Direction
4 exercises (Pro).
Mixed — Combined
3 exercises (Pro).
Progression Guidance
Full recovery between sprints; coach form.