Speed, Endurance & Strength Program
Take your game to the next level with the upcoming Speed, Endurance & Strength Program! This soccer-specific training focuses on speed mechanics, endurance, strength-building, and acceleration—all essential for maximizing your performance on the field.
With unlimited session flexibility, you can train when and as often as you want to refine your movement, boost your mechanics, and develop the strength and endurance needed to dominate.
Don’t let anything hold you back—train smarter, move faster, and play stronger than ever before!
Speed, Endurance & Strength Program
Take your game to the next level with the upcoming Speed, Endurance & Strength Program! This soccer-specific training focuses on speed mechanics, endurance, strength-building, and acceleration—all essential for maximizing your performance on the field.
With unlimited session flexibility, you can train when and as often as you want to refine your movement, boost your mechanics, and develop the strength and endurance needed to dominate.
Don’t let anything hold you back—train smarter, move faster, and play stronger than ever before!
Here’s how it works:
Athletes will undergo testing during the first and last weeks to track their progress and ensure measurable improvements💪
● Who: U11-U19 groups (mixed gender)
● Group Size: 8 athletes per group
● Goal: Build strength, agility, and speed while preventing injuries
● Cost: $199 for 4 week program!
What makes this program unique? Complete Flexibility!
Attend as many sessions as you want each week.
| MONDAYS | DATES: 03/03, 03/10, 03/17, 03/24 | TIMES: 5PM & 6PM |
| TUESDAYS | DATES: 03/04, 03/11, 03/18, 03/25 | TIMES: 5PM & 6PM |
| WEDNESDAYS | DATES: 03/05, 03/12, 03/19, 03/26 | TIMES: 5PM & 6PM |
| THURSDAYS | DATES: 03/06, 03/13, 03/20, 03/27 | TIMES: 5PM & 6PM |
Speed & Strength Program Progression
Foundation & Initial Testing
Focus: Baseline Testing & Speed Mechanics Fundamentals
Activities:
- Speed tests: 40-yard sprints
- Agility drills: Pro-agility test (5-10-5 shuttle)
- Vertical and broad jump assessments
- Introduction to speed mechanics: sprint form, arm action, and acceleration phases
- Learning proper deceleration and landing techniques to reduce injury risks
Acceleration & Strength Building
Focus: Explosive Power and Strength Integration
Activities:
- Sprint intervals focusing on explosive starts (10 to 30-yard sprints)
- Resistance drills: sled pushes, band-resisted sprints
- Strength training: lower body (squats, lunges) and core development
- Plyometric training: box jumps, bounding drills
- Agility ladder drills to refine footwork
○ Injury prevention exercises (ankle stability and hip mobility)
Top-End Speed & Endurance Development
Focus: Sprint Efficiency, Endurance, and Energy System Development
Activities:
- Sprint intervals for top-end speed (50 to 100-yard sprints)
- Flying sprints with gradual acceleration to maximum speed
- Endurance runs incorporating high-intensity intervals
- Strength circuit training for injury prevention (posterior chain focus)
- Agility cone drills with emphasis on lateral movements
○ Recovery sessions with mobility work
Performance Refinement & Final Testing
Focus: Skill Application and Performance Measurement
Activities:
- Review and refine sprint mechanics and acceleration skills
- Competitive drills: sprint races, relay challenges
- Final testing: 40-yard sprints, pro-agility test, vertical and broad jump assessments
- Comparison with Week 1 results to highlight progress
○ Athlete feedback and personalized improvement recommendations
Here’s how it works:
Athletes will undergo testing during the first and last weeks to track their progress and ensure measurable improvements💪
● Who: U13-U19 groups (mixed gender)
● Group Size: 8 athletes per group
● Goal: Build strength, agility, and speed while preventing injuries
● Cost: $199 for 4 week program!
What makes this program unique? Complete Flexibility!
Attend as many sessions as you want each week.
| MONDAYS | DATES: 03/03, 03/10, 03/17, 03/24 | TIMES: 5PM & 6PM |
| TUESDAYS | DATES: 03/04, 03/11, 03/18, 03/25 | TIMES: 5PM & 6PM |
| WEDNESDAYS | DATES: 03/05, 03/12, 03/19, 03/26 | TIMES: 5PM & 6PM |
| THURSDAYS | DATES: 03/06, 03/13, 03/20, 03/27 | TIMES: 5PM & 6PM |
Speed & Strength Program Progression
Foundation & Initial Testing
Focus: Baseline Testing & Speed Mechanics Fundamentals
Activities:
- Speed tests: 40-yard sprints
- Agility drills: Pro-agility test (5-10-5 shuttle)
- Vertical and broad jump assessments
- Introduction to speed mechanics: sprint form, arm action, and acceleration phases
- Learning proper deceleration and landing techniques to reduce injury risks
Acceleration & Strength Building
Focus: Explosive Power and Strength Integration
Activities:
- Sprint intervals focusing on explosive starts (10 to 30-yard sprints)
- Resistance drills: sled pushes, band-resisted sprints
- Strength training: lower body (squats, lunges) and core development
- Plyometric training: box jumps, bounding drills
- Agility ladder drills to refine footwork
○ Injury prevention exercises (ankle stability and hip mobility)
Top-End Speed & Endurance Development
Focus: Sprint Efficiency, Endurance, and Energy System Development
Activities:
- Sprint intervals for top-end speed (50 to 100-yard sprints)
- Flying sprints with gradual acceleration to maximum speed
- Endurance runs incorporating high-intensity intervals
- Strength circuit training for injury prevention (posterior chain focus)
- Agility cone drills with emphasis on lateral movements
○ Recovery sessions with mobility work
Performance Refinement & Final Testing
Focus: Skill Application and Performance Measurement
Activities:
- Review and refine sprint mechanics and acceleration skills
- Competitive drills: sprint races, relay challenges
- Final testing: 40-yard sprints, pro-agility test, vertical and broad jump assessments
- Comparison with Week 1 results to highlight progress
○ Athlete feedback and personalized improvement recommendations
BIOS
Luke, owner of Optimum Peak Wellness, has worked in the fitness industry for over 8 years,
establishing himself as a professional trainer through his unique training approach and natural ability to motivate the people around him. The foundation of becoming a seasoned fitness professional stems from his experience working as a rehab specialist at Lake Washington Physical Therapy, and time spent as a Master Trainer at both Gold’s Gym and 24 Hour Fitness, Highlighting the unique opportunity to provide coaching for professional NFL athletes at Ford Sports Performance. Luke also graduated from Western Washington University with a BS degree in Kinesiology, Pre-Physical Therapy. With the culmination of practical and educational experience, Luke believes that he can build a sturdy foundation of physical fitness and well-being based on realistic and sustainable life choices. Regardless of where you are in your personal journey Luke’s goal is to be there each step of the way.
Influenced by personal weight loss and sports experiences, Foster became driven to 
guide others in their fitness journeys. With a B.S. in Kinesiology and a focus on pre-Physical Therapy, he aided athletes in resuming sports during his time at Prime Sports Institute. With 4 years of training under his belt, Foster excels in injury prevention and enhancing strength via functional movement. Seeking strength, efficiency, and injury prevention? Foster’s got you covered!