4-WEEK BLUEPRINT
"No single ceiling — every system needs work."
No dominant limiter — force production, max velocity, and elastic stiffness are all below threshold. This blueprint develops all three qualities simultaneously so no speed system gets left behind.
KEY PRINCIPLES
The rules that govern every session in this blueprint.
Concurrent training — every week includes strength, max velocity, and reactive plyometric work.
No quality is neglected: acceleration, top speed, and elastic stiffness are all trained each week.
Volume is distributed — no single quality gets overloaded; all three get enough stimulus to adapt.
Testing reveals the secondary limiter — after 4 weeks, data will show which quality improved least.
Mechanics are the foundation — upright posture, hip extension, and pawback are drilled every session.
4-WEEK BLOCK STRUCTURE
Concurrent model: Unlike Force Deficit and Velocity Deficit blueprints, every week in this plan trains all three speed qualities — strength, max velocity, and elastic stiffness — rather than block-periodizing one quality at a time.
WEEKLY SESSIONS
Three training days per week. Full rest between sessions.
TESTING TARGETS
Baseline in Week 1, Day 2. Mid-block check in Week 4, Day 2.
After Week 4: Your coach will review which metric improved least. If one quality lags significantly behind the others, you may be reclassified as Force Deficit or Velocity Deficit for Block 2 — and receive the specialist blueprint for that profile.
TAKE IT WITH YOU
Download the full PDF — all four weeks, every drill, testing protocol, and coaching notes in one printable document.
Download Balanced Blueprint PDF