Improve Your Speed With Spectrum Strength Training

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Spectrum Strength Training has a history of helping serious athletes of all levels increase their speed, agility and quickness. Our Speed, Agility & Quickness (SAQ) program combines athlete customization (based on individual starting point) and sound principles and techniques that we have developed over time working with collegiate and professional athletes. The Speed, Agility & Quickness (SAQ) program is specifically designed for the athletes that want to improve their sprinting technique and movement quality, all while getting FASTER. Because all three sports have both quick and endurance speed elements, they share common principles. Once we identify your athletes sport and position we can focus on specific training fundamentals that improve position-specific speed wins.

Are you a high school or college coach?

Interested in trying our speed program for free?

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About Our Program

2 week and 4 week programs - Monday, Tuesday, Thursday at 5:30 PM

On demand viewing options available

We start each session with a prep period that allows the athlete to get moving in all different directions, focusing on technique, stability and sport specific education. This involves the necessary mechanical adjustments that get your athlete used to the proper body positioning as well as the movements needed to improve position-specific performance. From there, each session ramps up by incorporating more explosive movements and sprints. This includes plyometrics (variety of jumps for height and quickness off the ground), throws and medicine ball work if equipment is available.

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Next, we integrate jump movements and exercises designed for quick muscle twitch improvement. This exercise group will increase power and explosiveness. Finally each daily session will have a short conditioning/bodyweight strength training element aimed to build upon the speed, agility and quickness work done earlier in the session.

Following the power portion, we will go back towards speed correctives to better the sprinting and sports movements mechanics. 

We will rotate linear (front to back) and lateral (side to side) sessions daily and retool your athlete with the knowledge and muscle memory to see quick wins on the field or ice. 

We also offer optional Q&A Sessions each Friday afternoon to answer any and all questions about the program and ways to improve performance outside of the session. Each week will focus on a different topic. Questions can be emailed in advance.

45-minute session

  • 10 minute athletic development movement prep
  • 25 minutes Speed, Agility and Quickness
  • 10 minute bodyweight exercises to aid in speed development

Speed, Agility & Quickness Session Outline

  • Movement based dynamic warm-up to prepare body for session and improve movement
  • Explore technique necessary for proper movement and to increase sprinting mechanics
  • Sessions alternate between Linear Speed (Front to Back) and Lateral/Multidirectional Speed (Side to Side, Change of Direction, etc.) for well-rounded athletic development
  • Plyometrics (Jump Training) to increase explosive power and assist speed development, first step speed, vertical jump, etc.
  • End on bodyweight resistance training exercises to indirectly aid in speed development and injury prevention
  • Stretching to be implemented as felt necessary by the coach

45-minute session

  • 10 minute athletic development movement prep
  • 25 minutes Speed, Agility and Quickness
  • 10 minute bodyweight exercises to aid in speed development

Speed, Agility & Quickness Session Outline

  • Movement based dynamic warm-up to prepare body for session and improve movement
  • Explore technique necessary for proper movement and to increase sprinting mechanics
  • Sessions alternate between Linear Speed (Front to Back) and Lateral/Multidirectional Speed (Side to Side, Change of Direction, etc.) for well-rounded athletic development
  • Plyometrics (Jump Training) to increase explosive power and assist speed development, first step speed, vertical jump, etc.
  • End on bodyweight resistance training exercises to indirectly aid in speed development and injury prevention
  • Stretching to be implemented as felt necessary by the coach

Testimonials

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Mikayla Dever

Rutgers Lacrosse Athlete

The help that I received from SST is beyond what I could’ve imagined. My body feels healthier and stronger. Additionally, the trainers are very involved in my life outside of the gym. They care about me as a person, and want to help me improve my nutrition, work ethic, and responsibility as I enter a new lifestyle in college. I am so happy to have gotten the opportunity to learn about and utilize this gym and its trainers. Nothing but the best when it comes to SST!

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Chris Ordoobadi

Pro Hockey Athlete Sweden

With SST I have transformed as an athlete, becoming faster, stronger, more agile, and more powerful. Rich, Bobby, and Will have meticulous attention to detail creating a training program tailored to my individual needs as an athlete that is specific to my sport. The results I get are not only quantifiable but translate directly to my on ice performance. Training with SST is one of the best investments I have made in my career

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Grace Bleckley

Drexel Lacrosse Athlete

I have been training with SST for 3 years now. I am stronger, faster, and an all around better athlete than I was before I started here. As a soon-to-be college athlete, SST has definitely prepared me to not only compete at the collegiate level, but to excel. I wouldn’t be the athlete I am today without SST.

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BK

D3 Basketball NYU

My work at SST has left me feeling quicker, stronger, and better conditioned than most guys on the court. Not only has my work with Rich, Bob, and Will drastically improved the physical aspects of my game, but it has boosted my confidence to new heights both on and off the court. Between the unwavering care and enthusiasm, impressive knowledge and experience, and commitment to each client, SST’s community and results are invaluable and far better than any gym I’ve encountered. If you want real results and an awesome gym family I highly suggest SST -- the best in the biz.

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Kyle Rhodes

Current Pro AHL Athlete

The Spectrum Strength Training boys make sure to not only prioritize my progress in the gym, but also focus on my progress outside, both mentally and physically. They hold themselves to very high standards and take pride in continuously learning and improving their craft year after year. I love these guys!

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Jameer Nelson

Former NBA Athlete

The guys at SST training have provided consistency for my family in the weight room. Also giving my kids life lessons and helping them grow as Young adults. Pushing me and my family to be our best selves with high level training tailored to our individual needs.

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Khai Champion

2021 Basketball Class at Phillips Exeter Academy

Spectrum strength training has been a game changer for me. I’ve seen great improvement on and off the court since training with them physically and also mentally. They have helped me to become a much more mature and athletic player.

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Billy Lange

Head Coach- Division 1 Men’s Basketball St. Joes

SST has transformed the lives of my children. Their programs excel at developing bodies in every facet from strength training to conditioning to explosion to increasing flexibility and mobility. They individualize their programs in a thoughtful manner. Beyond that is where I have seen great  growth in my boys - they are more confident, more accountable, more resilient, more positive - all due to the way SST fills them up with their caring and personal energy. SST has equipped them for life. 

FAQs

How long will it take to see improvement?

Improvements in technique will be noticed in the initial few sessions.  Improvements in work capacity (ability to do work over time)  will be noticed in 2-4 weeks. Improvements/results in physical characteristics (power, speed, strength, flexibility, endurance, body composition to name a few)  will be noticed over 4-12 weeks depending on how many workouts per week (frequency)  they perform on a weekly basis (i.e 3x workouts per week yield great results then 2x per week and 2x per week yield greater results than 1x per week; essentially you get what you put in.) From a macro perspective, results will depend on the individual's ability to recover from workout to workout (genetically gifted vs not genetically gifted, amount of sleep per night, nutrition, stress levels etc..)  on average it will take 4-12 weeks to see “significant”  improvements.

What can I do on my own to get faster?

Example off-season workout:

Depends on what you want to get faster at. We have a rule in Exercise Science that in order to get better at a skill (i.e sprinting, lateral shuffle, change of direction) you need to train the “skill” as well as fundamental “components” that will improve the skill (ie. strength training, technique etc..) For acceleration or your first step, you will need  to do multiple days (2-4x per week of 1-2 second bursts of about 1-10 yard distances  with the appropriate sets, reps and rest time (i.e 3 sets of 3-6 sprints with 30 -60 sec recovery/rest). It is important that you recover fully between sprints because we are not working on “conditioning” but “speed”  which requires maximal efforts of pushing the human body.

If you are working on “mid distance” to” top speed” you will need to do 3-5 seconds bursts between 15-45 yards, 2x per week for 2-3 sets of 3-5 sprints (reps) with 45 sec to 2 minute recoveries between sprints or reps (they are synonymous for these purposes ). You will also need 2-4 days between workouts to make sure the Central Nervous System recovers from the workout and you will get faster as a result. If you do not recover,  you will not get faster and this could potentially lead to injuries.

For “top speed” you will need to work 6-7 second sprints (40-65 yards) 1-2 times per week for 2-3 sets of 3 reps with 2-3 minute recovery and repeat this workout after 3-4 days rest.

The general rule of thumb is that you start with the shorter distances  and build up the body's capacity before taking on the longer distances, longer distances to a beginner could lead to muscle strains or pulled muscles. As you get more accustomed to sprinting you can blend these all together and perform these in the same day at a track or field!   

Keep in mind that this a sample program for sprinting and they will also need to include jumping exercises, change of direction exercises, lateral directional exercises to really complete the total package of “athleticism” This is what it takes to get faster and kids that have exposure to this stuff will see results quickly.

Focus on nutrition to aid in recovery to train harder each session, and to feed your muscles what they need  to become more powerful and increase speed. Another tip would be to

We will have a FAQ on Fridays at 5PM for 20-25 minutes answering any and all questions our clients will have. Also, they can send in questions ahead of time to coaches.sst@gmail.com if they cannot attend and we will answer them via email. We want to provide as many resources as we can to make sure that we over deliver on our end.

How fast can I get?

Depends on where the athletes is starting, but I have seen athletes improve by 10ths of seconds within a few weeks to 1-3 months which could essentially be the difference between a gold medal and a bronze and a spot on the podium vs not being on the podium,  if we are using the olympic games as an example.

What age is ideal for this program?

Quick answer is 10 or older.

What type of equipment is needed?

  •  Kettlebell(s) 15-35lbs
  •  Medicine Ball (Med Ball)
  • Foam Roller
  •  Light Dumbbell(s) 5-20 pounds
  • Mini-Band(s) (yellow, green, red, blue, blacks come as a bundle
  • Cones (agility cones, orange or multi color doesn't matter)
  • Bench/Box/step
  • Jump Rope 
  • Solid Wall
  • 6 feet of floor space in length and width but pretty much enough space to do exercises

We will provide variations for those who do not have equipment. The equipment is to make sure we provide enough variation and progression to keep the gains coming. However, just your bodyweight will be enough.

Program Cost?

$49-$59 per week; we would like to have people pay up front in order to make sure we maximize buy in and so that they stay on it long enough to see results.

$472/8 week Program ($59/week)

$708/12 week program ($59/week)

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