Programming Pitfalls: What’s Missing from Your Training Plan?

#10 - Strength & Speed Coaching – Pursuing Your Best ⚡️

Hey everyone, Preston here—welcome back to Pursuit PE.

Last time, we kicked off our Common Strength & Speed Program Mistakes series by covering the biggest flaws often seen in high school training programs—from neglecting speed work to programming like a bodybuilder instead of an athlete.

Today, we’re digging into programming pitfalls—the most common mistakes coaches make when structuring their training plans, and how to build a better system that prioritizes both strength and speed development year-round.

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1. Over-Reliance on Strength Without Transfer to Speed & Power

The Problem: Many programs build strong athletes—but not necessarily fast or explosive ones.

Why It’s an Issue: Strength alone doesn’t make an athlete better—it’s how they use it that matters. Strength is only valuable if it translates into better movement, acceleration, and explosiveness. A weight room PR doesn’t always equal better performance in sport.

The Fix:

• Strength-to-Power Conversion – It’s not just about getting stronger. It’s about applying force quickly. Add jumps, Olympic variations, and med ball throws to develop rate of force production.

• Sprint Regularly – Sprinting is the most explosive movement in sports. It needs to be a year-round priority, not just an afterthought.

• Monitor Speed KPIs – If an athlete is lifting heavier but not getting faster, strength may not be the missing piece. Adjust training accordingly.

  • Note: Sometimes speed will dip and then rise. Strength is not the enemy. We just have to make sure that the desired adaptation actually occurs.

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2. Poor Load Management (Too Much or Too Little)

The Problem: Some programs overload athletes year-round, while others undertrain or "back off" too much during in-season periods.

Why It’s an Issue:

• Overloading leads to burnout, stagnation, and injuries.

• Undertraining leads to loss of progress and increased injury risk when athletes suddenly return to higher loads or feel the stress of a long season.

The Fix:

• Plan Load & Volume With Intent – Instead of randomly increasing weight or backing off entirely, use structured fluctuations in training load.

• Implement the Stoplight System – Adjust loads based on game schedule and fatigue levels so athletes train at optimal intensities year-round.

• Keep Strength & Speed a Priority In-Season – Just because an athlete is in-season doesn’t mean they stop developing. Adjust volume—not intensity—to keep them progressing without overtraining.

  • Check out this tweet from Jake Lewis below.

The Philadelphia Eagles getting ready for Super Bowl LIX.