WINTER SPEED

6-WEEK ATHLETIC DEVELOPMENT

TREMZ Strength & Conditioning

THE TRAINING ZONE | 6-WEEK SPEED, AGILITY & EXPLOSIVENESS PROGRAM

Elite Movement Development

Alternating Linear and Lateral Training Days

1 Session per Week

Program Mission

Build faster, more reactive, more explosive athletes using smart progressions, high-quality coaching, and small-space efficiency. Every session blends mechanics, power, and competition the TremzSC way: High standards. High energy. Real results.

WEEK-BY-WEEK PROGRAM OVERVIEW

Week 1 – Linear Acceleration

First-step power, posture, and explosive short sprints.

Week 2 – Lateral Movement & Shuffle Mechanics

Strong base, quick hips, and direction change.

Week 3 – Linear Max-Velocity Mechanics (Small Space)

Top-end speed patterns with controlled fly-ins.

Week 4 – Lateral COD + Hip Turn

Deceleration, redirection, and reactive movement.

Week 5 – Linear Explosiveness & First-Step Dominance

Multi-direction accelerations and short-burst power.

Week 6 – Lateral Reactive Agility + Competition Day

Decision-making speed, reaction, and competitive agility.

TREMZ Strength & Conditioning

Premier personal training and sports development in the Capital District.

The Gear

Grab some gear to stand out on the field.