Speed Mechanics Accelerator Program AP

Level up with Speed Mechanics' Accelerator Program

Every athlete starts enters AP at Rank 1, Level 1. After initial assessments, we individualize each athlete’s training load, building a strong base before allowing them to level-up. At each stage, performance goals will be set, and only once athletes demonstrate competency and consistency, will they graduate to the next level. 

The levels and requirements to progress are constantly being evaluated and are subject to change as we are constantly collecting more data.

Speed Mechanics Accelerator Program AP Training Ranks and Levels
RANK 1

ACTIVATE

INTRODUCTION OF MOVEMENT

In the Activate rank, the focus is on the introduction of movement. Athletes will be introduced to sprint drills, shorts sprints focusing on posture, positions, and patterns. We will work specifically on acceleration, first step quickness, and explosiveness. Athletes will develop power and speed, not only through their introduction to sprinting, but also by working on simple jump training and medicine ball throwing. This will help to develop their strength and transfer some of their new skills in the weight room to their on-field. In the weight room, we will begin with the basics and build a solid foundation of movement. Below are detailed expectations to progress through the 3 levels of Activate.

Speed Mechanics Accelerator Program training system ranks and levels A1 emblem

Level A1

  • Demonstrate competence in one’s ability to complete warm-ups and be able to perform different movements (not simply the same thing each session)
  • Demonstrate communication with coaches on how you are feeling that day and what you’ve done recently in training
  • Demonstrate competence in reading the training program and moving through your workouts as prescribed
  • Consistent attendance
Speed Mechanics Accelerator Program training system ranks and levels A2 emblem

Level A2

  • Demonstrate competence in the following movements
    • Squat, hinge, split squat, push-ups, ring rows, plank, side plank
    • Kneeling medicine ball throws
    • Landing mechanics
    • 2-foot jumping technique
Speed Mechanics Accelerator Program training system ranks and levels A3 emblem

Level A3

  • Complete 25 goblet squats at 50lbs – No rest
  • Describe and demonstrate 3 sprint drills. List 2 important attributes of each
  • Demonstrate 2 start positions for sprinting and 1 important attribute of each
  • Demonstrate 3 plyo’s or med ball throws and 1 important attribute of each
  • Consistent attendance and participation
RANK 2

BOOST

BUILDING ON THE BASE

The Boost level builds on the previous level by adding more intensity to the foundation. The athletes will have a better understanding of expectations for movement and so we want to continue to build breadth of movements by adding in more variation while loading the basic movements more. At this stage, the athletes will have enough of a base and understanding of movement, that provided they have the mobility pre-requisites, we will begin to introduce Olympic lifting and its variations based on the individual skills of the athlete. This will be technical in focus, as it is a highly skilled movement and requires time to learn, but it’s important to start technique early to reap the benefits later. Sprinting will progress to more intense efforts as well, using more resistance and more complex drills. The goal is to continue to challenge the athlete while developing key attributes. Our goal will be to continue improving acceleration strategies while also improving their ability to change direction and make better decisions in games. 

Speed Mechanics Accelerator Program training system ranks and levels B1 emblem

Level B1

  • Passed Peak Height Velocity (PHV) – your growth spurt
  • Complete 3 sets of 6 reps of SL squats off a box with the free leg hanging off the back of the box
  • Push-ups – Chest to LAX ball – 15F/25M
Speed Mechanics Accelerator Program training system ranks and levels B2 emblem

Level B2

  • 5-10% improvement in their 10m and 20m sprints
  • Complete 8F/12M chin-ups unassisted
  • 5% improvement in pro-agility
  • 3” increase in Vertical Jump
Speed Mechanics Accelerator Program training system ranks and levels B3 emblem

Level B3

  • Reactive Strength Index (RSI) score > 1.5 – Measured by our PUSH bands
    • Step off a 12” box, hit the ground, and jump as high as possible while spending the shortest amount of time on the ground
  • Demonstrate consistency and competency in the following
    • Overhead squat, snatch balance, hang snatch high pulls, hang power snatch
    • Hang clean high pulls, hang power clean
    • Kettlebell swings
  • Complete 3 Rounds of the Javorek Complex with an empty bar and 1:1 work-rest ratio
    • 6x snatch grip RDL
    • 6x hang snatch high pulls
    • 6x hang muscle snatch
    • 6x back squat + push press
    • 6x bent over row
  • Demo 3 different plyo’s and 2 different medicine ball throws from what was performed in Activate
    • List one important cue for each
RANK 3

CHALLENGE

PERFORMANCE MAXIMIZATION AND INTENSITY INCREASE

By this point, the athletes should be familiar with barbell movements and know their way around the weight room. They should be feeling stronger and faster than their peers, and ready for more. Our goal now is to begin to maximize strength and increasing loads on the major lifts. The focus will shift more from learning to performing and becoming leaders. There is always something new to learn, but we want to see these athletes help their younger peers and hold them accountable and to the high standards of movement expected at Speed Mechanics. 

Speed Mechanics Accelerator Program training system ranks and levels C1 emblem

Level C1

  • 10m sprint < 1.80(M) and 1.85(F)
  • Standing long jump (SLJ) > 2.0m (F) and 2.5m (M)
  • Triple Broad Jump = 2.5-3.0x further than their SLJ
Speed Mechanics Accelerator Program training system ranks and levels C2 emblem

Level C2

  • Be able to lead an appropriate warm-up and cool down based on the session
  • Sub 5-second Pro-Agility
  • Med ball push pass > 10m (M = 8lb, F = 6lb)
Speed Mechanics Accelerator Program training system ranks and levels C3 emblem

Level C3

  • Trap bar deadlift 1.5x body weight
  • Bench press or clean (any position) 1.0x (M) body weight and 0.6x (F) body weight
  • Be able to teach one strength, one med ball/plyo exercise, and one sprint drill to a younger athlete
  • Explain the difference between process and outcome goals
  • Give 2-3 examples of both within your own season or in your life outside of sport
RANK 4

DOMINATE

HYPER-SPECIALIZED ELITE TRAINING

Once you reach the Dominate level, our goal is to prepare you for the next stage of your athletic career. You are preparing for a National team or college team at this point. You are fine tuning your skills, training is getting much more sport-specific as we aim to prepare you for a much a more specialized program. We are targeting more specific qualities now that you have an incredible foundation built. We will also continue to build your leadership skills through education and challenging you through different situations where you will need to think critically and lead younger athletes while retaining humility. 

Speed Mechanics Accelerator Program training system ranks and levels D1 emblem

Level D1

  • Bench press 1.1x body weight (M) and 0.75x body weight (F)
    • Power clean (any position) the same as bench press
  • Med ball push pass > 10m (10lb (M) and 8lb (F))
  • Vertical Jump = > 20” (M) and > 16” (F)
  • RSI > 1.75
  • Standing long jump and triple broad jump = 10% increase from Boost
  • Pro-Agility < 4.75s
Speed Mechanics Accelerator Program training system ranks and levels D2 emblem

Level D2

  • 1.5x body weight Back squat or 2.0x body weight trap bar deadlift
  • RSI > 2.0
  • 10m sprint < 1.70s (M) or < 1.75s (F)
  • 20m sprint < 2.95s (M) or 3.05s (F)
  • Show season goals and steps you plan to achieve them
  • Show goals outside of sports and steps to achieve those
Speed Mechanics Accelerator Program training system ranks and levels D3 emblem

Level D3

  • 2.0x body weight back squat or 2.5x body weight trap bar deadlift
  • Bench press and/or clean (any position) 1.2x (M) or 0.9x (F) body weight 
  • RSI > 2.5
  • Teach a different strength, plyo/med ball, and start/sprint drill to a younger athlete
  • One project TBD to educate the younger athletes

Testimonials

Accelerator Program Pricing

AP Flex

$ 250
/ month
  • For athletes looking to add the extra edge to their training and can commit to 2-3 sessions. A graduated approach to maximizing their speed and reaching peak performance.
  • 2-3 training sessions/week
  • Increasingly individualized programs as we get to know your strengths
  • Performance testing & monitoring
  • 4-tier approach to levelling up
  • Performance reviews & progress tracking

AP Unlimited

$ 350
/ month
  • For athletes looking to give it their all and commit to performing at the highest levels. A graduated approach. It won’t be easy, but it will be worth it.
  • Unlimited training sessions per week
  • Increasingly individualized programs as we get to know your strengths
  • Performance testing & monitoring
  • 4-tier approach to levelling up
  • Performance reviews & progress tracking

AP+ Baseball

$ 400
/ month
  • For baseball players looking to up their game and commit to performing at the highest levels. This option includes all of the training from the previous options, plus:
  • 3-5 baseball-specific sessions/week
  • Work on pitching, hitting, catching mechanics with world-class coach Anthony Pluta
  • Increase throwing velocity
  • Learn how to prepare recruiting videos and letters to best market yourself for college or professional baseball

Sign up for 3 months of AP today and get your personalized 1-on-1 session for free.