Speed & Power for Adults: Simple Progressions (SimpliFaster spirit)

Speed work is high signal. A few quality reps beat a long, tired session.

Power needs intent. Light loads moved fast can be the right stimulus when joints are sensitive.

Earn range, then add speed, then add load. Not the other way around.

Rib and pelvis stack

Sprinting and jumping punish rib flare. Stack first, then accelerate. A clean stack gives better force transfer and reduces the urge to over extend the low back.

Foot tripod and ankle stiffness

Speed is a stiffness skill. Train the foot tripod, then add pogo style contacts and short accelerations.

Scap and arm swing

Arm swing is not decoration. Good arm action supports trunk stability and rhythm. Keep shoulders down, ribs stacked, then drive the elbows.

Acceleration

• 10 to 20 metre sprints
• 3 step and 5 step starts
• Hill accelerations at moderate grade

Elastic power

• Pogo hops
• Snap down to stick
• Low box jump and step down

Power through the trunk

• Medicine ball chest pass
• Rotational scoop throw
• Overhead slam with ribs down

Strength supports power

• Trap bar deadlift, moderate loads, fast concentric
• Split squat and step up for single leg capacity
• Row and carry for trunk stiffness

Weeks 1 to 4: Positions and stiffness

• Pogo hops, 2 sets of 15 seconds
• Acceleration sprints, 6 to 8 runs of 10 metres
• One med ball throw, 4 sets of 3 to 5 reps

Weeks 5 to 8: Add speed and intent

• Short bounds or low hurdle hops, low volume
• Acceleration sprints, 8 to 10 runs of 10 to 20 metres
• Add one jump pattern, box jump or broad jump

Weeks 9 to 12: Layer power density

• Contrast pairing, jump then strength set
• Acceleration plus one light max velocity exposure
• Keep total contacts controlled, quality first

Is sprinting safe for adults

It can be, when you progress dose and respect recovery. Short acceleration work with full rest often fits well before longer sprint exposures.

Do I need plyometrics

You do not need high volume jumps, but small doses of elastic work can support power and resilience. Start with low contacts and controlled landings.

How many days per week

One or two speed exposures per week can work, especially if you also lift. More is not always better for adults balancing recovery and stress.

What if my knees or Achilles feel sore

Reduce contacts, reduce range, keep intent, and bias strength supports. Use step downs and low amplitude hops until tolerance improves.