Sled and Sprint Contrast

Sean Skahan

During phase 3 of our off-season program, we will do some contrast work in our speed/acceleration program. We will also be doing some contrast/complex training work with our lifting aspect of the program. For example, during this phase will pair Front Squat/Hurdle Hop and Bench Press/Med Ball Chest Pass.

I program this format for only 3 weeks. What I want to get out of this concept is for our athletes to move the load a little bit faster during the sets and the sprint to be a little faster with the end result being some gains in power. It is also a good change during the off-season program and our athletes enjoy it.

Here is what we do for Linear Speed which is days 1 and 3:

Lateral Days 2 and 4:

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