Speed and power stay explosive. This is not conditioning disguised as performance work.
Full Recovery
Maximal sprint, jump, and contrast reps use deliberate recovery and stop-loss rules.
Advanced Sample
Athletes should be cleared and supervised for high-intensity sprinting, lifting, and plyometrics.
Safety First
This is an advanced educational performance sample, not medical care or individualized programming. Youth, novice, injured, or returning athletes need qualified supervision and adjusted loads and contacts. Stop any movement that causes sharp pain or changes mechanics.
1. What This Program Is Training
Quality
Why It Matters
Primary Methods
Maximum force
Raises the athlete's force ceiling.
Squat, trap-bar deadlift, split squat
Rate of force development
Produces force faster in short football time windows.
Heavy-to-explosive contrast, ballistic lifts
Reactive strength
Improves stretch-shortening cycle and stiffness.
Pogos, hurdle hops, depth jumps, bounds
Horizontal power
Supports first-step acceleration and broad jump.
Sled sprints, broad jumps, bounds
Max velocity
Improves upright sprint speed and 40-yard ceiling.
Flying 10s / 20s
Change of direction
Improves braking, repositioning, and reacceleration.
5-10-5 technique, lateral bounds, plant drills
The Type-II Rule
Do not chase the burn. Chase fast force.
Strength work is heavy but technically clean; explosive work stays explosive.
Use full recovery between maximal sprints, jumps, and contrast rounds.
If speed or jump height meaningfully drops, the high-output portion is over.
The Air Alert concept used here is frequent elastic exposure - not high-volume fatigue.
Readiness Gate Before Every High-Output Session
Check
Green Light
Modify / Stop
Sleep / general readiness
Normal for athlete
Clearly impaired or unusually exhausted
Joint/tendon pain
0-2/10 and not worsening
Sharp pain, altered mechanics, worsening pain
Warm-up jumps
Feel springy and coordinated
Flat, painful, or clearly below normal
Sprint buildups
Smooth, fast, no compensation
Strain, limp, or significant tightness
2. Baseline Testing - Before Week 1
Test
Attempts
Rest
Record
Vertical jump
3
90-120 sec
Best height
Standing broad jump
3
90-120 sec
Best distance
40-yard dash
2-3
5-8 min
10-yard split + 40 time
5-10-5 shuttle
2 each direction
3-5 min
Best clean time
Use the same surface, footwear, timing method, and warm-up on Week 8 retest.
Film the start, broad jump landing, and shuttle plant when possible.
Do not add conditioning between attempts.
Standard High-Output Warm-Up (12-18 minutes)
3-5 minutes easy movement: bike, jog, or skips.
Dynamic mobility: ankle rocks, leg swings, hip openers, walking lunges.
2-3 progressive accelerations at roughly 70%, 85%, then 95%.
3. Weekly Architecture
Day
Primary Focus
Output Rule
Monday
Acceleration + maximum-force contrast
Highest quality, full recovery
Tuesday
Air Alert-inspired elastic microdose + upper body
Springy, never fried
Wednesday
Recovery / mobility
Restore
Thursday
Broad jump + 5-10-5 + unilateral power
Explosive COD quality
Friday
Air Alert-inspired reactive microdose
Short neural exposure
Saturday
Max velocity + French contrast
Highest neural output
Sunday
Full recovery
No hard lower-body work
4. Monday - Acceleration + Maximum-Force Contrast
A. Acceleration
Exercise
Dose
Recovery
Coach Cue
10-yard starts
4 x 10 yd
2-3 min
Push back, project forward
20-yard accelerations
3 x 20 yd
3-4 min
Rise gradually, violent arms
Heavy resisted sled sprint
3 x 10 yd
2-3 min
Keep sprint mechanics
Unresisted sprint after sled
3 x 10-15 yd
3 min
Feel light and fast
B. Contrast Block A - Vertical Force
Movement
Dose
Rest
Back squat or safety-bar squat
2 reps @ 80-90% depending on week
3-4 min
Maximum countermovement vertical jump
3 reps
2-3 min
Rounds
3
Full quality recovery
C. Contrast Block B - Horizontal Expression
Movement
Dose
Rest
Trap-bar deadlift
2 reps @ 80-90%
3-4 min
Standing broad jump
2 maximal reps
2-3 min
Rounds
3
Full recovery
D. Ballistic Finisher
Trap-bar jump: 3 x 3 with a light/moderate load that stays visibly fast.
Stop if landings get noisy, posture breaks, or jump height falls.
5. Tuesday - Habitual Elastic Microdose + Upper Body
A. Air Alert-Inspired Elastic Microdose
Movement
Dose
Intent
Low pogos
3 x 15
Quick, stiff ankle
Alternating pogos
2 x 10/leg
Rhythm + stiffness
Low lateral hops
2 x 10/side
Short ground contact
Quick line hops
2 x 10
Fast feet, quiet torso
Submax vertical jumps
3 x 3 @ ~80-90%
Crisp, not maximal fatigue
B. Upper-Body Power / Strength
Movement
Dose
Medicine-ball chest throw
4 x 3
Medicine-ball rotational throw
3 x 3/side
Bench press or DB bench
4 x 4-6, leave 2 reps in reserve
Pull-up / heavy row
4 x 5-8
Shoulder/scapular durability
2-3 x 10-15
6. Wednesday - Restore
20-30 minutes easy mobility, bike, pool, or walking.
Ankle / calf mobility, hip mobility, hamstring isometrics, adductor work.
Optional low-intensity technical ball work.
No max sprints, max jumps, or hard lower-body lifting.
7. Thursday - Broad Jump + 5-10-5 + Unilateral Power
A. Broad Jump Skill
Exercise
Dose
Focus
Standing broad jump
5 x 1
Max intent, stick landing
Repeated broad jumps
3 x 2
Project and recycle
Bounds
3 x 20 m
Horizontal rhythm
Single-leg bounds
2 x 3/leg
Unilateral projection
B. 5-10-5 Shuttle
Drill
Dose
Rest
5-yard lateral start
3/side
60-90 sec
Plant-and-go drill
3/side
60-90 sec
5-10-5 @ 90-95%
2
3 min
5-10-5 maximal
3
3-5 min
Plant cue: hips down, shin angle toward exit, foot under center of mass, violent crossover out.
Do not round the line upright. Win the plant before trying to win the clock.
C. Unilateral Contrast
Movement
Dose
Bulgarian split squat
3 x 3/leg, heavy-clean
Single-leg broad jump
3 x 2/leg
Lateral bound -\> stick -\> reaccelerate
3 x 2/direction
8. Friday - Reactive Microdose
Movement
Dose
Quality
Pogos
2 x 20
Fast contacts
Low hurdle quick hops
3 x 5
Snap off ground
Snap-down -\> vertical jump
3 x 3
Brake then explode
Approach jump technique
4 x 1
Timing + arm swing
9. Saturday - Max Velocity + French Contrast
A. Max-Velocity Sprinting
Movement
Dose
Rest
Build-up
20-30 yd
As needed
Flying 10
4-5 reps
3-5 min
Progression option: Flying 20
3-4 reps in later weeks
4-6 min
Stay tall through the hips, strike under the body, keep front-side mechanics clean.
Stop max-velocity work if times deteriorate roughly 3% from the day's best.
B. French Contrast Block
Order
Movement
Dose
1 - Maximum force
Trap-bar deadlift
2 reps @ 80-90%
2 - Reactive power
Depth jump
2-3 reps
3 - Ballistic power
Loaded jump squat
3 reps
4 - Overspeed expression
Band-assisted vertical jump
3 reps
Recovery
Between complete rounds
4-6 min
Rounds
Start 3; peak at 4 only if output stays high
10. Eight-Week Progression
Week
Strength
Sprint / Jump Emphasis
Microdose / French Contrast
1
75-80%
Technique + acceleration mechanics
Low contacts; no aggressive depth jumps
2
78-82%
Add broad-jump quality; flying 10 intro
Same low-contact base
3
80-85%
Harder 10/20 starts + shuttle plants
Low hurdle hops; French contrast 3 rounds
4
82-87%
Increase sprint quality, not volume
Depth jump only if landing/reactivity are clean
5
85-90%
Peak acceleration + broad power
French contrast 3-4 high-quality rounds
6
87-92%
Highest force-to-speed block
Highest quality, not highest fatigue
7
80-90%, volume -25 to -35%
Peak speed / jump expression
Cut contacts; keep intensity
8
50-70%, volume -40 to -60%
Taper + testing
Minimal reactive work before test
Week-by-Week Adjustments
Weeks 1-2: Learn positions, landing mechanics, sprint posture, and shuttle plants. Use lower plyometric intensity.
Weeks 3-4: Increase force and introduce stronger contrast pairings. Add low depth jumps only when the athlete earns them.
Weeks 5-6: Highest-quality power block. Heavy doubles, maximal jumps, maximal sprint intent, full rest.
Week 7: Remove roughly one-third of total volume while preserving fast intent.
Week 8: Deload early in the week, then retest after 48-72 hours without hard lower-body work.
11. Output-Based Progression & Stop-Loss Rules
Signal
Action
Sprint time \>~3% slower than day's best
End maximal sprint reps or extend rest
Jump output \>~5% below day's best
End high-intensity jumping
Heavy rep turns into a grinder
Reduce load or end set
Landing loses stiffness/control
Lower plyometric intensity immediately
Pain changes mechanics
Stop that movement; do not train through it
Athlete remains explosive
Add intensity before adding large volume
12. What NOT to Add
No 100-rep squat finishers.
No giant leg circuits after max-speed work.
No hundreds of maximal Air Alert-style jump contacts.
No hard distance running before speed sessions.
No failure lifting on lower-body power days.
No max depth jumps every day.
No endless vertical testing inside workouts.
13. Week 8 Combine Performance Test
48-72 Hours Before
No hard lower-body lifting.
No maximal plyometrics.
Short mobility + 2-3 crisp accelerations if athlete feels better with a primer.
Prioritize sleep, hydration, and normal fueling.
Test Order
Order
Test
Attempts
Rest
1
Vertical jump
3
90-120 sec
2
Standing broad jump
3
90-120 sec
3
40-yard dash (capture 10-yard split)
2-3
5-8 min
4
5-10-5 shuttle
2 each direction
3-5 min
Athlete Performance Tracker
Metric
Baseline
Week 4 Check
Week 8
Change
Vertical jump
______
______
______
______
Broad jump
______
______
______
______
10-yard split
______
______
______
______
40-yard dash
______
______
______
______
5-10-5 shuttle
______
______
______
______
14. The BLWE Performance Formula
HEAVY FORCE ↓ RATE OF FORCE DEVELOPMENT ↓ ELASTIC / REACTIVE POWER ↓ HORIZONTAL + LATERAL FORCE ↓ ACCELERATION + MAX VELOCITY ↓ BETTER VERTICAL • BROAD • SHUTTLE • 40
15. Where This Free Sample Fits
This complimentary plan is a sample of the BLWE athlete-development approach. Individual programming should account for training age, body weight, position, injury history, competition calendar, lifting background, and verified testing data.
belikewaterexposure.net
Train. Test. Document.
Bring the Numbers Into the BLWE System
Track the vertical, broad jump, 10 split, 40, and 5-10-5. Then organize verified performance with film, academics, communication, and purposeful exposure.