FORCE DEFICIT PROFILE

4-WEEK BLUEPRINT

"Strong engine, wrong gear."

Ground force production is your primary limiter. This blueprint prioritizes maximal strength, hip extension power, and acceleration mechanics — the exact qualities that unlock explosive first-step speed.

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KEY PRINCIPLES

The rules that govern every session in this blueprint.

Strength before speed — you cannot express force you have not built

Acceleration mechanics are the primary sprint focus (0–30m)

Hip extension is the engine — trap bar deadlift, hip thrust, single-leg RDL

Ground contact time is the metric — shorter contacts = more force per step

Plyometrics are loaded and bilateral in Weeks 1–2; reactive in Weeks 3–4

4-WEEK BLOCK STRUCTURE

WEEK 1

Force Block — Unload

Baseline Testing + Foundation Strength

WEEK 2

Force Block — Load

Strength Overload + Acceleration Volume

WEEK 3

Velocity Block — Overload

Convert Strength to Speed — Acceleration Mechanics

WEEK 4

Velocity Block — Mid-Block Check

Mid-Block Testing + Speed Expression

WEEKLY SESSIONS

Three training days per week. Full rest between sessions.

WEEK 1

Force Block — Unload

Baseline Testing + Foundation Strength

Day 1

Strength + Acceleration

A-March × 2×20m

Wall drive × 3×5

Trap bar deadlift 4×5 @ 70%

Hip thrust 3×8

Acceleration sprints 6×20m

~60 min | Sprint vol: 120m

Day 2

Baseline Testing

30m sprint × 3

60m sprint × 2

Vertical jump × 3

Broad jump × 3

5-10-5 agility × 2 each direction

~75 min | Testing day

Day 3

Strength + Bilateral Plyometrics

Squat jump 3×5

Box jump 3×5

Goblet squat 4×8

Single-leg RDL 3×8 each

Broad jump 4×4

~55 min | 36 plyometric contacts

WEEK 2

Force Block — Load

Strength Overload + Acceleration Volume

Day 1

Heavy Strength + Acceleration

Trap bar deadlift 5×3 @ 80–85%

Hip thrust 4×6 loaded

Sled push 4×20m

Acceleration sprints 8×20m

Wicket runs 3×30m

~65 min | Sprint vol: 160m + 80m sled

Day 2

Loaded Plyometrics + Short Speed

Depth drop 3×5

Loaded squat jump 4×4

Hurdle hop 3×6

Sprint 4×30m

Bounding 3×30m

~60 min | Sprint vol: 120m | 48 contacts

Day 3

Strength Maintenance + Speed Endurance

Romanian deadlift 3×8

Bulgarian split squat 3×8 each

Sprint 3×40m

Flying 10m × 4

Core anti-rotation 3×10

~60 min | Sprint vol: 160m

WEEK 3

Velocity Block — Overload

Convert Strength to Speed — Acceleration Mechanics

Day 1

Acceleration Mechanics + Strength

Falling start × 4×20m

Block/3-point start × 6×20m

Sled sprint 4×20m light load

Trap bar deadlift 3×5 @ 75%

Hip thrust 3×8

~65 min | Sprint vol: 200m

Day 2

Max Velocity Exposure + Plyometrics

High knee A-skip 3×30m

B-skip 3×20m

Flying 20m × 6

Ankle stiffness hops 3×10

Single-leg hop 3×5 each

~60 min | 120m fly | 40 contacts

Day 3

Speed Endurance + Power

Sprint 4×50m

Bounding 4×30m

Goblet squat 3×10

Lateral bound 3×5 each

Sprint 2×60m

~65 min | Sprint vol: 320m

WEEK 4

Velocity Block — Mid-Block Check

Mid-Block Testing + Speed Expression

Day 1

Speed Expression

Sprint 4×30m

Flying 20m × 4

Wicket run 2×30m

Ankle stiffness hops 2×10

Hip flexor mobility

~50 min | Sprint vol: 200m | Taper

Day 2

Mid-Block Testing

30m sprint × 3 — vs. baseline

60m sprint × 2 — vs. baseline

Vertical jump × 3 — vs. baseline

Broad jump × 3 — vs. baseline

5-10-5 agility × 2 each direction

~75 min | Testing day

Day 3

Active Recovery + Mobility

Easy jog 10 min

Dynamic mobility circuit

Band hip activation 2×15 each

Foam roll — quads, hamstrings, calves

Static stretch 30s each group

~40 min | Recovery session

TESTING TARGETS

Baseline in Week 1, Day 2. Mid-block check in Week 4, Day 2.

TEST4-WEEK TARGET

30m SprintReduce by 0.10–0.15s

60m SprintReduce by 0.15–0.25s

Vertical JumpIncrease by 1–2 inches

Broad JumpIncrease by 3–6 inches

5-10-5 AgilityReduce by 0.10–0.20s

TAKE IT WITH YOU

Download the full PDF — all four weeks, every drill, testing protocol, and coaching notes in one printable document.

Download Force Deficit Blueprint PDF