Maximum Speed Training Sessions are currently being conducted upon request for Athletes' to optimize Greater Football Performance, while reducing the Athlete's 40 speed by .2-.3 of a second within 6-7 Weeks of Training on Maximum Speed Training Sessions.  Six Week Speed Training Sessions are conducted once a week.  Speed Training Sessions are designed to reduce the Athlete's 40 speed by .2-.3 of a second after completion of training.  Speed Training includes Plyometric Squat Jumps, Plyometric Broad Jumps, Plyo Squat Jumps followed by immediate sprint for several repetitions.  Additional Power Training techniques are also included to maximize the Athlete's Power and Strength for greater Speed development.  Plyometrics will be performed immediately after Speed Training Sessions on each day's training sessions.  Plyos are preferably performed on a Synthetic Track.

Maximum Speed Training Sessions are conducted by Strength & Conditioning Coach, Certified Personal Trainer and Former Semi-Pro Football Player/CB-WR.  Contact Jim Watkins @ (302) 252-7215 to inquire about Speed Training Sessions for indvidual Athletes, Football Teams, and groups of Athletes.

Coming Soon:  Football Periodization Conditioning Programs for Off-Season (12-13 Weeks).  Football Conditioning Programs for Combine Training (6 Weeks).  In-Season Periodization Football Conditioning Programs (8-10 Weeks).  Modified Periodized Football Conditioning Programs (6 Weeks) for Athlete's who have injuries, or an abbreviated time-frame to Train attributed uncontrollable reasons.


1. Build Better, Faster, Stronger, more Competitive and Dominant Athletes.
2. Maximize the Athlete's Strength, Power and Speed.
3. Optimize the Athlete's Sports Performance.
4. Design Periodized Science-Based Strength & Conditioning Programs.
5. Maximize the Athlete's Speed through Interval Speed Training programs.
6. Maximize the Athlete's Athletic Measurables for optimal Sports Performance and personal best Combine Athletic test performance results.
7. Strive to get Athletes recruited leading to College Scholarship opportunities.
8. Provide College Recruiting Services for Recruiting exposure and Athletic Scholarship consideration and opportunities.
9. Design Superior, Scientific Strength & Conditioning programs, including Speed Training and Plyometrics for all Athletes, including HS, College, and Minor/Pro League Athletes.
10. Provide and design Power-Dominant Sports Training programs that elicit Athletic success, competitiveness, and dominance.

IN-Season Strength & Conditioning Programs now available for Football players to maintain the maximum Strength, Power and Speed levels that you attained during your Off-Season Conditioning Programs. In-Season Programs include Weight Training for Strength and Power, Interval Speed Training Program (once a Week), and Plyometrics (Power Training)(once a week). Athletes lose Strength, Power and Speed during the In-Season due to fatigue, practices, wear and tear on the Neuro-Muscular and Skeletal systems. That's the purpose and importance of In-Season Strength & Conditioning Programs, to ensure that the Athlete's performance does not drop off which would adversely affect Football performance during games. Don't get out-played by your competition and other teams who implement and conduct Intense Conditioning programs during the In-Season. Maintain your Athletic edge and ability to compete at a high level during the Season by conducting an In-Season Strength & Conditioning Program.  Six Week and Twelve Week Strength & Conditioning Programs available. 

Combine Training (six Week) Programs available. Combine Training Programs prepare the Athlete for testing at the Combine to significantly perform at their best, and produce their personal best Athletic Measurables resulting from Combine Training that maximizes their Strength, Power, Speed and Agility to impress College Coaches and Scouts for Recruiting Exposure, and possible Athletic Scholarship opportunities. Combine Training Program increases & maximizes the athlete's Measurables: Bench Press 1RM & Maximum Bench reps @ 185/225, Squat 1RM, Power Clean, Broad Jump, Vertical Jump, in addition to significantly maximizing and improving Agility and 40 Speed times.  See contact info to order your Combine Training program. Shine at the Combine.

Recruiting Services available for Student Athletes who seek College Recruiting consideration and Athletic Scholarship opportunities. Service sends out an athlete's Resume, Profile, Scouting Report, Academic & Scholastic information to approximately 25 College Coaches. Strength, Power, 40 Speed, Vertical, Broad Jump, Power Clean measurables included if available. Videos provided by Student Athletes. See contact info to request College Recruiting & Scouting Services for Athletic Scholarship opportunities.  DVD Highlight Video should be sent to me to evaluate Prospect's Football Position skills, Athletic ability, and to determine what level the Propsect can play at with success, either D1 (FBS/FCS), or D2 College levels.  I will also need Recruiting Prospect's Measurables Emailed to me, including:  40 Speed, Bench 1RM or for Reps, Squat 1RM, Broad Jump and Agility Times. 

Off-Season Strength and Conditioning Programs (10-12 weeks) available for athletes to develop maximum Strength, Power and Speed. Interval Speed Training included. Most Athletes drop their 40 times by .2-.3 of a second within 6-7 weeks. Athletes have increased their Squats 1Rm from 315 X 6RM to 405 X 8Rm with 7 weeks! Periodized Strength & Conditioning Programs include 4 Training Phases: Muscular Endurance, Strength, Power & Peaking Phases. These are Science Based Training programs designed for Athletes to become Stronger, Faster and more Powerful for optimal Sports Performance, Competition Dominance, and better opportunities for Recruiting and Athletic Scholarship consideration & opportunities. 

Off Season (10-12 Week) Programs include Interval Speed Training programs to maximize Speed Endurance & Maximum Sprint Speed. Plyometrics training will significantly improve an athlete's ability to produce Power for Greater Strength, Power, Sprinting Speed and Jumping Power. See Contact info to order your Off-Season Conditioning programs now for your ability to become more competitive, attain athletic dominance and superior sports performance.  See contact info to order programs.

All Conditioning Programs designed by Strength & Conditioning Coach and Former Minor League Football Player who trained and designed programs for 5 High School All-State Student Athletes (three 1st team All State Athletes(one was a Football MVP/Player of the year, one 2nd team All State Athlete, and one 3rd team All State Athlete). In addition to training an All County 100 Meter College-Bound Sprinter. All Regional DL High School Prospect trained on Periodized Football Conditioning Program. Strength and Conditioning programs can be used by High School, Collegiate and Minor League Athletes. I also designed Training Program and Recruiting Plan for Injured Football Recruiting Prospect to land a Football Scholarship at perennial D1A top 10 College Football Program. Recruit was ranked among the top 100 Recruiting Prospects in America.


1. Do not use Bodybuilding Training principles and programs for Sports Training and Athletics. Train Movements that are Sport-Specific in nature to your Sport.

2. Utilize and train using Periodized Training Programs (Phase Training methods to develop Muscular Endurance/Hypertrophy, Maximize Strength and Power, and for Peaking).

3. Focus your training on reaching Maximum Strength, Power, Speed and Agility.

4. Train "Movements" (Compound/Multi-Joint Exercise Routines) to teach the body to perform Powerful Athletic movements in an integrated, Athletic muscular function as a unit.

5. Perform Squats & Squat Jumps w/weights, coupled with Plyometrics, to develop Maximum Speed and Speed Endurance.

6. Train Fast and Explosive to play Fast.

7. Use Interval Speed Training methods to develop Maximum Speed, Speed Endurance, and Anaerobic Conditioning.

8. Employ Plyometric Training (Reactive Power Training/Pre-Stretch Muscle Shortening cycle) methods in your Strength & Conditioning programs to elicit the highest levels of Athletic Strength & Power development. Plyometrics are Jumps, Squat Jumps, Bounds, Hops, Depth/Box Jumps, etc.) performed repeatedly that train and teach the muscles to produce the highest levels of Athletic Power movements and output. Plyometric training involves a pre-stretching of the muscles, followed by and prior to a powerful immediate concentric musclar contraction which applies maximum muscular force (Strength) in the fastest possible speed (velocity).

9. To attain Maximum 40 Yard Sprint Speed, train using 60 Yard and 30 Yard Sprints with complete recovery between sprints to develop maximum Sprint (Clocked and Game) Speed.

10. To attain Maximum Speed Endurance and Anaerobic Endurance to sustain high speed levels during games without any significant Speed drop-offs, Perform 220/150 and 100 Yard Sprints with a designated rest interval period between sprints. You will not fully recover between sprints in order to develop Speed Endurance. Use Rest periods between sprints where your rest period is 2-3 times that of your training Sprint time for the 220/150 Sprints, and a rest period of 3-4 times that of your training Sprint time for your 100 Yard Sprints.

11. Olympic Weight Lifters can run as fast or faster than many World-Class Sprinters for 30 Meters. Proof that Power dominates and how it's transferable to sport dynamics. Their superior Power is developed by performing fast/explosive Weight Lifting routines using heavy weight loads at fast and explosive rates of Speed, as in the Clean and Jerk.


1. Athletes should use PERIODIZED (Science-Based) Training methods and programs for maximum development of Athletic Strength, Power and Speed to attain the highest levels of Athletic ability for optimal Sports performance, Athletic Peaking, and competitiveness with the potential to dominate the competition. Periodized Training methods (aka: Planned Phase Training) have produced the highest levels of Power output (Strength X Speed) when Athletes were tested against Athletes who trained using other methods and systems of training. Scientific testing was performed on groups of athletes to determine which training system produced the highest Strength & Power output measurement levels in a laboratory physical performance testing format.

Periodized Training methods exceeded and surpassed all other methods of training to attain the highest levels of Athletic Power. Periodized Training methods are used especially by Olympic and Professional Athletes for optimal Sports performance levels, and Athletic Peaking to maximize Sports competition training goals, while producing the Highest levels of Strength, Power and Speed needed during the competition season, or other Athletic events/meets. High School Athletes are now beginning to reap the benefits of Periodized Training methods while these training methods are becoming more popular and utilized at the High School level. Articles about the results of the Strength & Conditioning Testing for Athletes to attain the highest Power levels by performing testing and studies on Athletes were published in a Strength & Conditioning Research Journal.

Periodized Training programs are planned training phases comprised of four specific training phases including: 1. Muscular Endurance/Hypertrophy/Preparatory Training Phase; 2. Maximum Strength Training Phase; 3. Power Training Phase; 4.Peaking Training Phase. Each Training Phase can last between 4-8 weeks, and each phase is designed to attain a specific training goal by varying and planning the Training Intensity levels (%of 1RM), varying Volume (# of Sets and Reps), planning Neuro-Muscular and physical training recovery periods for each Training Phase, varying the Speed/Tempo of Lifting movements and muscular contractions for each training session, and designing Plyometric (Reactive Power Training) exercises and routines performed during the Power Training Phase.

During the Periodized Strength & Conditioning Phases, Interval Speed Training should also be incorporated into your Periodized Training program. Ideally, during the Off-Season, it's best not to lift weights and perform Speed Training during the same day. For best Speed Training results, Athletes should perform Weight Training one day, and then perform Speed Training the next day while rested, especially when training for Maximum Linear Sprinting Speed (ie: 40 Speed, or Game Sprinting Speed).

To attain Maximum 40/Linear sprint Speed, Athletes must rest to complete recovery before performing the next sprint repetition. Sprint distances performed should be 60 yards for Maximum Sprint Speed Training, and 30 Yard Sprints and shorter to develop explosive speed and quickness. Speed Endurance Training is performed differently, Athletes will not fully recover between sprints. This is how Speed Endurance and Anaerobic Endurance is developed for Sports. Game Speed will be developed by performing shorter sprints 20/30/40 yard sprints with a Interval rest period of approximately betweem 25-40 seconds to simulate Football game conditions. Game Speed Training should be performed closer to the Football In-Season and August Training camps.

The first Periodized Training Phase is the Muscular Endurance/Hypertrophy Phase (if needed to develop size and muscle mass depending on the sport played, and the position you play). The training volume is high between 4-6 sets of 8-10RM. The Training Intensity is medium @ 70-80% of 1RM with short rest periods of 1-2 minutes between sets. Lifting speed is Medium (not fast). Football Linemen and Linebackers should develop more muscle size/growth (hypertrophy), because of the nature and requirements of their positions to play against larger, stronger and more muscular opposing players. Linemen/Linebackers should perform 4-5 sets to develop more muscle bodyweight, size, strength & power to perform better at their position. Skilled position Football players do not need to perform as many sets because their goal is to develop Muscular Endurance and work on preparatory conditioning, instead of size and muscle mass. Undersized Skilled players may have to develop some size on occasions if their bodywieght is too light for their position.

The second Periodized Training Phase is the Maximum Strength Phase where the training volume is medium or higher @ 3-5 Sets of 3-8RM. The Intensity Training level is heavy to near maximum at 80-95% of 1RM with long rest periods of 3-5 minutes between sets. Lifting speed is FAST. The heavier the Training Weight load, the more rest is required between sets to attain Maximum Strength gains, and to allow for Neuro-Muscular recovery so athletes can apply Maximum Force during the next set. This longer rest period between sets prepares and makes the muscles ready and recovered for another maximum training contraction set following the previous set. Sports Science has proven that short rest periods during Maximum Strength & Power Training will not elicit Maximum Strength and Power training levels and gains.

Athletes should never train using short rest periods when Weight Training with heavy weight loads between 3-8RM to attain Maximum Strength gains for optimal Sports performance, and to reach maximum Athletic Measurable Athletic skill results for camp and Combine testing. High Intensity Strength Training in the low and intense 3-6RM range must be performed with longer rest periods between sets to allow for the Neuro-Muscular system to generate and produce its highest Strength and force ability and output, and to apply maximum force and lifting speed necessary for optimal Strength gains. Sports Science has proven this Training principle. Lifting using fast muscular contractions and movements has recently produced and reported Scientific evidence that Speed and Faster lifting movements and techniques also increases Strength levels.

Athletes who train with high Intensity Weight Loads in the 3-6RM range with short rest periods of only 1-2 minutes will not attain their personal maximum Strength level. Training for Strength with short rest periods between sets is a mistake that many Athletes make because that's how they were taught and trained. This type of training came from the Bodybuilding training philosophy, methodology and principles, and does not apply to Athletes who need and must train primarily using fast muscle contractions with long rest periods between sets for maximum Strength & Power level gains. Remember this when training, TRAIN FAST TO PLAY FAST.

The Third Periodized Training Phase is the Power Training Phase where the volume is low @ 3-4 Sets of 3-6RM. The Training Intensity is heavy at 85-95% of 1RM equal to(3-6RM) with long rest periods of 3-5 minutes between sets. Lifting Speed is Fast and Explosive during this Training Phase where speed is needed to develop maximum levels of Power. In this Training Phase, you should also include Weight Training where you perform explosive lifts of 2-3 Sets of 3-8 Reps @ between 40-70% of your 1RM. Rest Periods between these sets should be between 3-5 minutes in duration.

This type of lifting with Lighter Weight Loads works the fast twitch muscle fibers to their fullest capacity and rate of velocity through the use of speed training application. Remember, Speed (rate of Velocity) is the second element of the definition of and development of Power, therefore, to perform fast and powerful Athletic movements as in Sprinting, Jumping, Explosive Blocking/Tackling, Throwing, Hitting, Kicking, Passing, you also need to train fast and explosive using lighter and lower Intensity Weight loads @ 40-70@ of your 1RM for 3-8 repetitions, in addition to training using heavier Weight Loads at High Intensity levels in the 2-6RM range (85-98% Maximum Intensity level range).

You will perform the first sets using the heavier Weight Loads @ 85-95% of Maximum Intensity 3-6RM to develop the Maximum Strength Portion element of Power, then you will perform the second sets of Lighter Weight Load lifts @ 40-70% of 1RM Intensity for approximately 3-8 repetitions to develop the Speed portion element of Power. This is the most effective method to Weight Train for Power according to Scientific studies performed on Athletes. This method of Power Training elicited the Highest Power ouput levels by Athletes compared to all other methods of Power Training according to Strength & Conditionng Research Journals. Athletes I've trained have attained great Strength & Power results using this method of Power Training. I highly recommend it for developing Maximum Power levels.

The Fourth Periodized Training Phase is the Peaking Training Phase where the training volume is low at 2-3 Sets of 2-5RM. The Training Intensity is maximum at 90-98% of 1RM. Lifting Speed is Fast and Explosive to prepare the Athlete for Powerful Athletic and Muscular Sports movements when the Athlete has peaked their Athletic Strength, Power, Speed and Agility and is ready and needs to produce and perform at their highest levels of Sports Performance, skills, and powerful Athletic Sports capacity.


Interval Speed Training methods are superior to attain Maximum Sprint Speed, Speed Endurance/Anaerobic Endurance, and Sports Game Speed. Scientific tests and studies on Athletes have revealed that Interval Speed Training methods are the best and most optimal methods for Athletes to develop and maximize Speed.

Speed Endurance should be developed during the initial weeks of your Off-Season Speed Training program---during the same period your are performing your Periodized Strength & Conditioning Muscular Endurance Weight Training Phase. Lift one day, then Speed train the next day for optimal speed training results. This method allows the Athlete to eliminate fatigue if they were Weight Training and Speed Training on the same day, which impedes and hinders the development and progress of Speed Training, because the muscles would not be fatigued from performing a Weight Training session on the same day as Speed Training. Thus, maximum effort can be exerted by the Athlete to focus and train on Speed Training by itself. Speed Endurance & Anaerobic training allows Athletes to perform at higher Speed levels throughout games while limiting degrees of fatigue setting in, and also prevents any significant reduction in Speed due to lack of Speed Endurance Training. Speed Endurance is so important to Athletes because sports performance remains at a high level without adverse drop-offs in Speed during games and competition.

Optimal Speed Endurance training distances should be in the 220 to 440 Yard range. Skilled position players should either begin training at 440 or 220 yards, while Linemen may train at shorter distances between 150-220 yards, especially for those Linemen who are overweight or very large in mass and size. Linemen may substitute and perform shuttles on the field instead of Track workouts, however, shuttles should not be a regular training routine that replaces Track Speed workouts. Skilled players should perform their Speed Training on a Track surface. Shuttle workouts can be very good training programs for Agility development. The longer distances should be performed for approximately 3 weeks, then replaced with shorter 100 Yard Speed Endurance distances the next succeeding weeks of Speed Endurance and Anaerobic Endurance training.

Your Maximum Sprinting Speed Training (40 & Game Speed) will be performed and conducted during the second and third Periodized Training Phases (Strength & Power Phases) during the Football Off-Season Strength & Conditioning Program. Athletes will perform Sprints for distance of 60 Yards, and then perform 30 Yard Sprints on the same day for Explosiveness/Starting Speed, and Quickness. You will rest to complete recovery between sprints to develop Maximum Sprinting Speed.

Short rest periods between Maximum Speed Training will not develop your Maximum Speed to its highest performance level as Sports Science evidence revealed by Scientific Testing results performed on Athletes to determine how to maximize Sprint Speed. The muscles must be completely recovered to develop Maximum Speed. Complete recovery between Sprints allows the Muscles to perform Maximum Speed and more Powerful, Forceful contractions on each sprint repetition for Maximum Speed Training results and development. Perform 8-10 repetitions of 60 Yard Sprints at 100% Maximum Speed ability and effort during Speed Training. Also, Perform 6-8 Repetitions of 30 Yard Sprints @ 100% maximum Speed ability and effort during Speed Training. Plyometrics Training can follow Speed Training on the Track after completion of your Speed Training, and a long rest period. Athletes who are training for Football Combines should only perform 60 Yard and 30 Yard sprints during Combine training, while inserting some 40's into their 6 week Combine Training program.

Game Speed Training.  Prior to your August camp and during your last Training Phase, you should perform shorter sprints to condition yourself for the distances you will run during actual games and competition. This is Sport Specific Speed Training which mirrors actual game conditions, and the distances you will run during your games to prepare you for optimal sports performance. This type of Speed Training will be based on the time between plays (approximately 20-30 seconds) and needs to be performed for approximately three weeks before reporting to training camp prior to the Season. Skilled position players should train by performing 25-30 reps X 20, 30, 40 Yard Sprints with a 25 second rest between each sprint repetition. Split up the total repetitions into different training distances which total 30 speed training repetitions. For example: 10 X 20, 10 X 30 & 10 X 40 Yarders. Linemen should train by performing 25 reps X 10, 20, 30 Yard Sprints with a 25 second rest between each repetition. Split up your training distances into a total of 25 or more repetitions as the example above illustrates. Linemen train slightly different than skilled position players, because they run shorter distances during games and competition.

Jim Watkins

Pro Football Scout

Former Semi-Pro Football Player-WR-CB

Strength & Conditioning Coach

Received 26 Commendations

Trained All-State, Collegiate & Pro Athletes