The Art & Skill of Speed
The speed model Coach Kula coaches from.
Five laws. Five days. Three speed priorities. Acceleration, maximum velocity, deceleration and change of direction, each with its own day, its own drills and its own cues. Then a 12-week block and the tests to measure it.
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Built for
- The coach who wants a system, with every day and every drill in its place.
- The performance coach who wants a speed program that holds up from the first week to the last.
- The serious athlete who wants to understand how speed is actually built.
Inside The Art & Skill of Speed
- 01
The Five Laws of Speed
Speed priority. Force production. System development. Rest and recovery. Intent.
- 02
Build speed from the ground up
Bounce, Fire, Skill, Speed. The developmental framework, from the foot and ankle to the full sprint.
- 03
The weekly high-low architecture
Three speed days. Two recovery days. What each one is for, and the session order every speed day follows.
- 04
Every speed day, planned
Acceleration, maximum velocity, deceleration and change of direction. The drills, the progressions and the cues for each.
- 05
Ground first, technology second
Three equipment pathways: ZtreadZ, a curved treadmill, or no treadmill at all. The system stays complete in all three.
- 06
Every exercise must earn its place
The five tests every exercise must pass, and six athlete profiles the system adapts to.
- 07
The 12-week progression
Position and capacity. Force and rhythm. Velocity and complexity. Realization. Deload and test.
- 08
Testing, readiness and stop rules
The testing menu, the readiness traffic light, and the rules that end a session.
“Volume is prescribed. Quality is observed. Performance decides.”
Guides and systems
Built Different: Coach Kula’s weekly programming in the app. A new training week every 7 days. Cancel anytime.