Quickness is one of the most prized traits in sports. A tenth of a second can decide everything. It can be the difference between winning and losing, getting minutes or sitting on the bench, earning a scholarship or paying out of pocket. It may be measured in small margins, but its impact is huge.

Accelerate is a 6-week program built to help you get quicker. The plan blends strength training, conditioning, and speed and agility work. You’ll train three days a week, take three full rest days, and have an optional rowing or steady-state day if you want it. You move through the program one day at a time, just like flipping through a calendar.

Each session follows a simple flow. You start with strength work using the deadlift, squat, and bench press. Then you shift into power training with movements like the power clean, push press, and another dose of squats. After that comes conditioning, built around high-intensity circuits. You finish with speed and agility work focused on foot-speed drills and directional sprints.

Stack all of that together, and you get a program designed to sharpen your ability to burst toward a line, a ball, or a goal. One last point: quickness and speed aren’t the same thing. Quickness is about how fast you can create power at the start of a movement. Speed is how fast you can stay over distance. Accelerate is built to boost the former.