Workout Practice
Session 1This workout’s sets follow from your answers on the day.
BFS Speed Program
Two or three weekly sprint practices focus on technique, checking head, back, arms and legs in order and tracking times.
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Every workout, as Catalyst would give it to you.
BFS Speed Program asks you questions before this workout, so its sets follow from your answers on the day.
The schedule
2 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 |
|---|---|---|
| 1 | Practice | Practice |
Then it starts again from week 1, carrying on from the weights you reached.
How it works
The program’s own rules, as Catalyst runs them.
Practise sprinting two or three times a week, putting technique first and starting with your chosen warm-up and flexibility routine. Time your sprints once or twice a month, using video if helpful. Work on head and eyes first, then back, arms and wrists, then legs, knees and feet, followed by a focus you choose. Keep practising throughout the year. When weather limits usable space, choose the suggested twenty- or thirty-yard alternatives before changing sprint distances. Supporting work calls for flexibility at least six times a week, plyometrics at least twice, parallel squats weekly, straight-leg deadlifts twice weekly for two sets of ten at forty percent of your parallel-squat max, and cleans weekly. Choose the remaining supporting work yourself; these recommendations do not set every full session.
What you need
No equipment needed.
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See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
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