Speed Solutions

Sprint Strength Series 💪🏼

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𝗦𝗽𝗿𝗶𝗻𝘁 𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝗦𝗲𝗿𝗶𝗲𝘀 is designed to build the foundational and advanced strength needed to sprint faster, stay injury-free, and move with greater control. This collection focuses on developing full-body strength through squats, lunges, hip hinges, presses, and pulls – giving sprinters and team sport athletes the stability and force capacity to support explosive sprinting and training demands. 𝗟𝗲𝘃𝗲𝗹 𝗥𝗲𝗳𝗲𝗿𝗲𝗻𝗰𝗲: 🟢 𝗟𝗲𝘃𝗲𝗹 𝟭 (𝗕𝗲𝗴𝗶𝗻𝗻𝗲𝗿) – Build essential strength and master key movement patterns. 🟡 𝗟𝗲𝘃𝗲𝗹 𝟮 (𝗜𝗻𝘁𝗲𝗿𝗺𝗲𝗱𝗶𝗮𝘁𝗲) – Increase load, complexity, and control under tension. 🔴 𝗟𝗲𝘃𝗲𝗹 𝟯 (𝗔𝗱𝘃𝗮𝗻𝗰𝗲𝗱) – Maximise strength for sprint performance and resilience. The exercises progress across all levels – start with the fundamentals and advance as your strength and explosiveness improve. 𝗔𝗰𝗰𝗼𝗺𝗽𝗮𝗻𝘆𝗶𝗻𝗴 𝗩𝗶𝗱𝗲𝗼𝘀 📹 will allow you to view correct exercise techniques and access cues & tips before you carry them out. 𝗘𝗾𝘂𝗶𝗽𝗺𝗲𝗻𝘁 𝗻𝗲𝗲𝗱𝗲𝗱 & 𝘀𝗲𝘁-𝘂𝗽 𝗶𝗻𝘀𝘁𝗿𝘂𝗰𝘁𝗶𝗼𝗻𝘀 🗒️ for exercises can be found by scrolling down on each video when clicked on. 𝗦𝗲𝘁𝘀, 𝗥𝗲𝗽𝘀 & 𝗥𝗲𝘀𝘁 𝘁𝗶𝗺𝗲𝘀 🔢 are listed on exercise videos when clicked on. 𝗨𝘀𝗲𝗳𝘂𝗹 𝗧𝗶𝗺𝗲𝗿 𝗳𝗲𝗮𝘁𝘂𝗿𝗲 ⏱️ to track rest periods (found at top of screen when you start a session). 𝗠𝗮𝗿𝗸 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲𝘀 𝗮𝘀 𝗰𝗼𝗺𝗽𝗹𝗲𝘁𝗲𝗱 ☑️ by clicking on the red tick on the right-hand side of each. 𝗔𝗱𝗱 𝗡𝗼𝘁𝗲𝘀 📝 on how you felt during specific exercises or the session as a whole (click on the pencil icon at the bottom left of the screen). “𝗦𝘄𝗶𝗽𝗲 𝘁𝗼 𝗰𝗼𝗺𝗽𝗹𝗲𝘁𝗲” ✅ at the bottom of the screen to finish your session. © 𝗦𝗽𝗲𝗲𝗱 𝗦𝗼𝗹𝘂𝘁𝗶𝗼𝗻𝘀® 𝗔𝗹𝗹 𝗥𝗶𝗴𝗵𝘁𝘀 𝗥𝗲𝘀𝗲𝗿𝘃𝗲𝗱.

Weight lifting, Functional, Kettlebell, Glutes

Level:
All Levels

Weight lifting, Functional, Kettlebell, Glutes

Level:
All Levels

Workouts

Level 1️⃣ Strength 🟢

5.0

Gym, Strength, Glutes, Upper Body, Full Body, Legs, Arms, Athletic Performance, Functional, Beginner

Level 2️⃣ Strength 🟡

5.0

Gym, Strength, Glutes, Upper Body, Full Body, Legs, Arms, Athletic Performance, Functional, Intermediate

Level 3️⃣ Strength 🔴

5.0

Gym, Strength, Glutes, Upper Body, Full Body, Legs, Arms, Athletic Performance, Functional, Advanced

What They Said…

“The sessions with Dean were extremely beneficial to my game on the court. Dean is a first class coach who has experience in coaching athletes from a variety of sports. I would highly recommend Speed Solutions to any sportsperson who wants to improve their speed, agility and running mechanics.”

CJ Fulton (College of Charleston Basketball)

“I worked with Speed Solutions during pre-season to get in the best shape possible and to improve my overall speed on the pitch. Dean had helped me to alter my running mechanics, making me much more efficient and able to get more out of each stride. Speed is a big part of my game and I've learnt a lot that I can use on the pitch.”

Joel Cooper (Linfield Football Club)

“Dean at Speed Solutions is exceptional. His attention to detail, research and preparation to customise my training to be basketball specific has allowed me to perform at the highest level. I could not recommend Dean highly enough and credit him with much of my success.”

Erin Maguire (Houston Huskies Basketball)

“Started with Dean as I was keen to work on improving my acceleration and running mechanics. With the simplest cues & technique pointers, I noticed a considerable difference in all aspects I wanted to improve! I would definitely advise any sportsperson to reach out to Dean as it undoubtedly has helped me!”

Aaron Branagan (Kilcoo GAC)

“I have worked with Dean for over 7 years and I could not recommend him highly enough nor give him enough credit in relation to my success in my sport. Every time I'm home, I look forward to getting back to Speed Solutions for a review and new ideas to enhance my athletic development.”

Enya Maguire (Houston Huskies Basketball)

CJ Fulton (College of Charleston Basketball)

App Features

Reminders

Set workout reminders to stay on track!

Tracking

Track your progress and share it to Instagram

Notes & Logging

Track your weights, time, and reps. Take notes to capture your thoughts when working out

Streaks

Make sure you stay on track with your goals

Favorites

Save your favorite workouts with one tap

Stream Anywhere

Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.

Reminders

Set workout reminders to stay on track!

About Speed Solutions

Speed Solutions® | Speed HQ®

Are you an aspiring player craving that competitive edge over your opponents? Born out of countless conversations with players just like you, 𝗦𝗽𝗲𝗲𝗱 𝗦𝗼𝗹𝘂𝘁𝗶𝗼𝗻𝘀® understands the need to set yourself apart from your opposition to excel in elite sport. Gameplay is becoming increasingly fast-paced, every second counts and it’s more important than ever to ensure you can cope with your sport’s demands. Whether you’re a footballer, sprinter, GAA, rugby or hockey player, Speed Solutions caters for individuals and teams across a wide range of sports and recognises the gap between the aspiration for speed and the knowledge on how to achieve it. 𝗦𝗽𝗲𝗲𝗱 𝗛𝗤® is something I’ve put together so players can access an array of exercises, drills & workouts with ease - and have all the tools to enhance speed, help avoid injury and ensure you’re ready for the intensity of your sport. Become a game changer, leave your opponents in your dust and always be the one to Get There First!

Frequently asked questions

What makes Playbook different? How do I know it will work for me?

If you haven’t had success with other workout apps in the past, you may be sceptical about ours. But we’re here to tell you, we guarantee you’ll get the results you want with Playbook. Why? We are one of the best rated workout apps. We don’t just give you a one-off programme or PDF document with no assistance. Our platform features countless programmes (with interactive, explanatory videos), home workouts, progressive exercises for sprinting and other performance factors, to help educate and motivate you to keep striving to achieve your goals!

What features are there to help me within Speed HQ®?

𝗔𝗰𝗰𝗼𝗺𝗽𝗮𝗻𝘆𝗶𝗻𝗴 𝗩𝗶𝗱𝗲𝗼𝘀 📹 will allow you to view correct exercise techniques and access cues & tips before you carry them out. 𝗘𝗾𝘂𝗶𝗽𝗺𝗲𝗻𝘁 𝗻𝗲𝗲𝗱𝗲𝗱 & 𝘀𝗲𝘁-𝘂𝗽 𝗶𝗻𝘀𝘁𝗿𝘂𝗰𝘁𝗶𝗼𝗻𝘀 🗒️ for exercises can be found by scrolling down on each video when clicked on. 𝗦𝗲𝘁𝘀, 𝗥𝗲𝗽𝘀 & 𝗥𝗲𝘀𝘁 𝘁𝗶𝗺𝗲𝘀 🔢 are listed on exercise videos when clicked on. 𝗨𝘀𝗲𝗳𝘂𝗹 𝗧𝗶𝗺𝗲𝗿 𝗳𝗲𝗮𝘁𝘂𝗿𝗲 ⏱️ to track rest periods (found at top of screen when you start a session). 𝗠𝗮𝗿𝗸 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲𝘀 𝗮𝘀 𝗰𝗼𝗺𝗽𝗹𝗲𝘁𝗲𝗱 ☑️ 𝘄𝗵𝗲𝗻 𝗳𝗶𝗻𝗶𝘀𝗵𝗲𝗱 by clicking on the red tick on the right hand side of each. 𝗔𝗱𝗱 𝗡𝗼𝘁𝗲𝘀 📝 on how you felt during specific exercises or the session as a whole (click on the pencil icon).

Do I need any equipment?

It depends on the workout! Playbook has a lot of workouts that require no equipment. Speed HQ requires some coloured cones and in some programmes - resistance bands. Details on the equipment required is noted within each specific programme.

How will I get the best results?

Prioritise recovery - proper sleep (7-8 hours per night) is essential for muscle repair & performance! 💤 Fuel your body - eat wholesome food to support power & sprint development! 🍲 Stay hydrated - drink water consistently throughout the day to aid performance & recovery!💧 Balance training & recovery - use active rest days & avoid overloading your body with too many high-intensity sessions! 💪🏼 Consistency is 🔑 - regular effort leads to long-term improvement! Keep showing up & putting in the work!

How do I get priority to Speed Solutions in-person squads?

Being a member of Speed HQ will give you first refusal to any in-person speed initiatives (programmes, squads or camps) for you/your child - depending on the specific age group it is specific for. When an in-person programme or camp is arranged - we will notify Speed HQ members first, before putting it out to the general public.

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