The Speed Code (Nov 2024)

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I purchased The Speed Code from PJF Performance around 18 months ago and integrated it with my summer sprint training that season. After a different approach to summer training led to slower times this year I want to revisit The Speed Code and follow it properly through winter.

I’ve recently set some training bests off the back of another program:

Broad Jump – 262cm
Standing 5 bound – 13.00m
30m Sprint (no reaction time) – 4.17 secs
40m Sprint (no reaction time) – 5.25 secs

I can measure some of these throughout the program.

Phase 1 – Week 1

3 November

90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
Shin Angle Flow – 2 x 5
Hip Internal Rotation – 3 x 20
3D Band First Step – 3 x 6
Decel Progressions – 3 x 10
Lateral Accel/Decel Progressions – 3 x 10
A Drills (Walk, March, Skip, Switch, Triple) – 2 x 10m each
Shoulder Harness March – 2 x 10m x 30kg sled
Shoulder Harness Accel Bound – 2 x 10m x 20kg sled
Posture Hold – 2 x 10 secs
Load and Lift – 2 x 5
Switches – 2 x 5
Extensive Jumps (Knee dominant) 2 x 20
Extensive Jumps (Ankle dominant) 2 x 60 secs
A1 Glute Isometric – 3 x 10 secs
A2 RLESS ISO – 20 secs, 2 x 5kg x 20 secs
B1 Copenhagen Plank – 2 x 20 secs
B2 Post Chain Plank – 2 x 20 secs

As you can see there’s a lot to cover here. The whole session was only 90 minutes, it felt a lot longer as I was watching all the videos of how to do the exercises beforehand. My favourites were the load and lift, the sled drills and the isometric superset. The session was very targeted at my hips and glutes which can only be a good thing for sprinting.

I have three more sessions in phase 1 that are very similar to this so hopefully it gives me a chance to build strength in those movement patterns.

4 November

90/90 Hip Lift – 5 reps
A1 Bird Dogs – 3 x 8
A2 Foot Stability Lateral Line Stretch – 3 x 4
B1 Walking Chops Level 1 – 3 x 7
B2 Sprinter Hip Stretch – 3 x 5
C1 1 Leg Hip Loaded RDL – 3 x 6
C2 OH Deep Squat Progressions – 3 x 4
Band Knee to Knee Rotation – 3 x 8

Good session, no real “burn” in the core, in fact the hardest working muscles were my feet. This was 45 minutes which was very manageable.

5 November

90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
Band Straight Leg Raise – 10 reps
Front/Back Fascia Line Flow – 10 x 1.25kg per hand
Hip Bridge Reach Across – 10 reps
Spiral Elasticity – 10 x 1.25kg per hand
Lateral Line – 10 reps
Barefoot Fascia Spring – 3 mins
Split Groove Set – 2 x 15 secs
Hip Flip Series – 2 x 20m
Dribble Ankle, Calf, Knee, Dribble Bleed – 2 x 15m each
3 Position ISO Holds – 3 reps
Double Lateral Extensive Hops – 2 x 20 secs
Hip Bridge Progressions – 3 x 8
A1 Hamstring Walkouts – 3 x 4
A2 Poliquin Step Up – 3 x 8 x 8kg
Film Study (Max Velocity) – 8 min video

Nice short session, only 70 mins and not very demanding. This is a foundational phase so there’s a lot of new movements and the intensity will come in phase 2.

I did get a real burn from hamstring walkouts, surprised by how difficult body-weight exercises can be. As a track sprinter I have no use in lateral movement but I trained it anyway.

6 November

Yoga – 45 mins

Relatively intense in places, lots of single leg balances.

7 November

90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
Shin Angle Flow – 2 x 5
Hip Internal Rotation Series – 3 x 20
3D Band First Step – 3 x 6
Decel Progressions – 3 x 10
Lateral Accel/Decel Progressions – 3 x 10
A Walk, March, Skip, Switch, Triple – 2 x 10m each
Shoulder Harness March – 2 x 10m x 35kg sled
Shoulder Harness Accel Bound – 2 x 10m x 25kg sled
Posture Hold – 2 x 10 secs
Load and Lift – 2 x 5
Switches – 2 x 5
Extensive Jumps (Knee Dominant) – 4 x 18
Extensive Jumps 4 Way (Ankle Dominant) – 3 x 45 secs
Overcoming Glute Isometric – 4 x 10 secs
FCK Hold – 2 x 20 secs
Side Plank Hip Abduction – 2 x 8

Spent yesterday evening at a concert which meant disrupted sleep and a tired body. Pretty good session, nice to repeat some exercises and not have to sit through every video.

8 November

90/90 Hip Lift – 5 reps
A1 Bird Dogs – 3 x 8
A2 Foot Stability Lateral Line Stretch – 3 x 4
B1 Walking Chops Level 1 – 3 x 7
B2 Sprinter Hip Stretch – 3 x 5
C1 1 Leg Hip Loaded RDL – 3 x 6
C2 OH Deep Squat Progressions – 3 x 4
Band Knee to Knee Rotation – 3 x 8

Exercise Bike – 35 mins (level 6, 115-120 Watts)

A repeat of the Monday session. Late afternoon zone 2 training.

9 November

Med Ball Chest Pass – 3 x 8
Med Ball Slams – 3 x 8
A1 Bench Press – 4 x 6 x 87.5kg
A2 Clap Push ups – 4 x 5
Pendlay Rows – 3 x 7 x 80kg
B1 Pull ups – 3 x 6 x 10kg
B2 DB OHP – 3 x 9 x 20kg

Good session, about an hour if not less.

Solid week of training, relatively easy on the body.

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