The Mountain View High School 9-Week Preseason Speed & Conditioning Program played a pivotal role in the team’s journey to the 5A State Championship game. By implementing a structured and progressive approach to speed and conditioning, the program helped athletes develop the explosive power, top-end speed, and stamina required to compete at an elite level throughout the season.

The program began with a focus on acceleration, agility, and improving movement mechanics, laying a solid foundation for overall athletic performance. As the team advanced through the weekly phases, they gradually increased intensity and complexity, incorporating high-speed drills like resisted sprints, plyometrics, and technical work. The culmination of the program included flying sprints, which maximized their speed potential and ability to sustain high velocity during critical game moments.

This structured progression not only enhanced the team’s physical capabilities but also fortified their mental toughness and resilience. As a result, Mountain View athletes were able to outpace opponents, recover quickly, and maintain high levels of performance throughout the postseason. The program’s success was evident as the team maintained its speed, conditioning, and explosiveness during key plays, helping propel them to back to back 5A State Championship games.

For access to the Google Sheet detailing this program, feel free to reach out to me at joey.jacinto8@gmail.com

The 12-Week Dynamic Warm-Up, Speed, Plyometric, and Conditioning Program is a comprehensive training plan designed to develop athletic performance through structured progressions in speed, plyometric, and conditioning exercises. This program is adaptable for 5, 3, or 2-day workout weeks, making it suitable for different training schedules and athletic demands.

Program Highlights:

Dynamic Warm-Up: Each session begins with a carefully crafted warm-up routine to activate key muscle groups, improve mobility, and prepare athletes for the intensity of the workout. The warm-ups progress in complexity and intensity over the 12 weeks, ensuring that athletes are primed for optimal performance.

Speed Development: The speed component is divided into three progressive phases: foundational mechanics, acceleration, and top-end speed training. Athletes will work on improving stride length, stride frequency, and power application through drills that become increasingly challenging as the program advances.

Plyometric Training: Plyometric exercises are designed to enhance explosive power, agility, and coordination. The program starts with basic movements and gradually introduces more complex, multi-directional plyometrics to simulate sport-specific demands and build resilience.

Conditioning: Conditioning workouts target both aerobic and anaerobic systems, with progressions that improve stamina, recovery time, and overall endurance. The intensity and duration of conditioning sessions are tailored to the number of training days per week, ensuring athletes are well-conditioned without overtraining.

This 12-week program is ideal for high school teams or individual athletes looking to elevate their performance with a structured approach that builds strength, speed, and power. By the end of the program, athletes will be better prepared to handle the demands of their sport and excel during competition.

For access to the Google Sheet detailing this program, feel free to reach out to me at joey.jacinto8@gmail.com