Speed & Agility 3 (Jasmine Carter) Science Behind the Plan: "True speed development requires both linear acceleration and multidirectional agility," says Jasmine. This specialized plan develops the rapid force production, directional change capacity, and neuromuscular coordination necessary for elite speed and agility. The program implements specific preparatory exercises and progressive overload through increasing movement complexity rather than simply adding volume.
6-Week Program: Week 1-2: Speed Foundation
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Day 1: lcrbs (leg, chest, arm, back, shoulder) - Linear speed development
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8 reps × 3 sets per exercise with sprint mechanics emphasis
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Day 2: solbr (shoulder, core, leg, back, arm) - Lateral agility development
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8 reps × 3 sets per exercise
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Day 3: bcosl (back, chest, core, shoulder, leg) - Reactivity training
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10 reps × 3 sets per exercise
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Total volume per week: =528 reps
Week 3-4: Speed Development
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Day 1: lcrbs (leg, chest, arm, back, shoulder) - Linear speed development
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6 reps × 4 sets per exercise with intermediate sprint progressions
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Day 2: solbr (shoulder, core, leg, back, arm) - Lateral agility development
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6 reps × 4 sets per exercise
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Day 3: bcosl (back, chest, core, shoulder, leg) - Reactivity training
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8 reps × 4 sets per exercise
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Total volume per week: =576 reps
Week 5-6: Speed Mastery
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Day 1: lcrbs (leg, chest, arm, back, shoulder) - Linear speed development
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4 reps × 6 sets per exercise with advanced speed techniques
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Day 2: solbro (shoulder, core, leg, back, arm, core) - Lateral agility development
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4 reps × 6 sets per exercise
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Day 3: bcosl (back, chest, core, shoulder, leg) - Reactivity training
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6 reps × 5 sets per exercise
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Total volume per week: =564 reps