performance driven programs

speed & power

Speed and power for many field based sports is a major component. The aim is to generate as much force in the shortest time possible. Over the years I have designed programs that really give the best bang for your buck in relation to functionality and transfer to your sport.

what you need to know about speed & power

There are 3 main components of speed and power development:

Acceleration, Max Velocity and Plyometrics. 


  • Acceleration: The rate of change of velocity of an object with respect to time.
  • Max Velocity: The maximum speed and ability for a muscle fibre to contract during movement consecutively
  • Plyometrics: Also known as jump training or plyos, are exercises in which muscles exert maximum force in short intervals of time with the end goal of increasing power. 3 phases of contractions are eccentric, concentric and isometric.



The acceleration, max velocity and plyometric plans are complimented with an individually tailored gym based programme, nutrition plan, and weekly contact with Shane through WhatsApp.

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