How to Get Faster in 6 Weeks: A Periodized Plan for Athletes

Athletes frequently ask me, "How should I structure my workouts so I can get faster?" The answer relies on objective sports science, not random, exhausting efforts. If you want measurable speed gains, a focused 6-week periodized block can significantly improve your capabilities—provided the plan is structured correctly.

How to get faster requires improving your rate of force development, refining sprint mechanics, and utilizing progressive speed work. At Complex Physical Therapy & Performance, we use this exact structure to ensure you are using training as a tool to complement and enhance your ability to play your sport, not compete with it.

The Biomechanics of Speed

Speed is not just about moving your legs quickly; it is a mathematical output of force and time. It comes from:

• Rate of Force Development (RFD): Generating high levels of force into the ground in minimal time. This requires substantial eccentric strength and power in the lower body.

• Muscle Elasticity (The Stretch-Shortening Cycle): When explaining the elasticity of muscles and the speed of contraction, I compare muscles to rubber bands. As your foot strikes the ground, the muscle-tendon unit stretches, storing elastic energy. To run faster, you must release that energy immediately. You have to rebound off the ground and drive up fast, just like snapping a taut rubber band.

• Sprint Mechanics: Proper posture, arm drive, and a stiff foot strike. Improper mechanics result in energy leaks.

• High-Velocity Exposure: Submaximal jogging does not improve max velocity. You must sprint at 90%+ effort to stimulate neurological adaptations.

The 6-Week Training Structure

A common mistake athletes make is having no long-term planning. Here is how we structure a 6-week mesocycle to build capacity and test performance parameters.

Weeks 1–2: General Preparation & Foundation

The aim here is to establish foundational movement patterns with submaximal loads.

• Strength: Bilateral and unilateral lower body strength (e.g., goblet squats, trap bar deadlifts) 2x per week. 3–4 sets of 4–6 reps. Keep your core strong and engaged.
• Sprint Mechanics: Focus on posture and a stiff foot strike. Cue: Punch the ground away. Distances: 20–40 m with full recovery.
• Speed Exposure: 4–6 runs of 30–50 m at 90–95% intensity. Rest 2–3 minutes between reps.

Weeks 3–4: Capacity Building

We are building capacity and increasing the training intensity.

• Strength: Slight load increases. Introduce introductory plyometrics (e.g., extensive pogo hops, single-leg depth drops) to improve your ability to produce eccentric force quickly.
• Sprint Mechanics: Distance increases to 30–50 m. Get down and back up as fast as you can during ground contact.
• Speed Work: 50–60 m sprints. Maintain strict 2–3 minute rest periods to ensure ATP-PC system recovery.

Weeks 5–6: Peak and Assess

• Strength: Maintain current loads; decrease volume to avoid heavy central nervous system (CNS) fatigue.
• Speed Work: Peak volume and intensity. 6–8 runs of 40–60 m at 95%+ intensity.
• Testing: We must consistently assess performance outcomes to ensure long-term growth. We test your 40 m or 60 m sprint at the start of Week 1, and re-test at the end of Week 6.

Proper Recovery and Programming Mistakes

A lack of consistency and proper recovery will destroy this program. If you are completing a sprint and I ask you, "From 1-10, how difficult was it?" and you answer with a 10 because you are exhausted from yesterday's soccer practice, your workout structure is improper.

Speed work is highly demanding on the central nervous system. Incomplete recovery teaches your nervous system to fire slowly. Training should be just as much about staying healthy as it is about improving performance in sport. Ensure 7–9 hours of sleep and adequate caloric intake. If you cannot hit 90%+ velocity, terminate the speed session and prioritize recovery.

If you complete this 6-week block and do not see a 0.1–0.3 second improvement, we must reassess your parameters. You may need a longer macrocycle focused entirely on baseline strength before returning to a speed block.

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If you don't know how to plan your training program, if you're stuck in your performance goals, or if you're struggling to stay injury-free and it's keeping you away from your sport, it is time to stop guessing. If you want to get faster, DM us now to get your full performance evaluation today.