Window 03 · Force
Speed-Power · Strength Development · Explosive Training · Sport-Specific Performance
With coordination established and foundational strength in place, the Force Window develops the explosive power, strength, and sport-specific performance that define the high school athlete. This is where the work of the first two windows pays off.
Why This Window
This is the window athletes have been building toward since they were 7 years old. They just did not know it yet.
Athletes who have progressed through the Neural and Stabilization Windows arrive here with something most 15-year-olds do not have: a trained nervous system, re-coordinated movement patterns, and foundational strength in the correct movement planes. The Force Window is where those foundations are loaded. Olympic lifts, back squats, trap bar deadlifts, resisted sprints, and maximal-effort plyometrics are all appropriate here, because the athlete is ready for them. Rushed to this window, they are dangerous. Arrived at correctly, they are transformative.
The athlete who has been prepared correctly does not just perform better at 17. They are still in the sport at 22. That is the real measure.
The Speed Window, Chapter 10
01
The Power Clean, Kettlebell Swing, and Trap Bar Deadlift all train the same athletic event: explosive hip extension. This is the biomechanical foundation of every sprint stride and every jump. Developing it under load produces athletes who are genuinely faster.
02
The Back Squat and Trap Bar Deadlift establish the bilateral strength base. Romanian Deadlifts and Single-Leg Rear-Elevated Squats address asymmetries. Power and sport-specific work follow, not precede, this foundation.
03
Broad Jumps, Depth Jumps, and Box Jumps at max effort are nervous system exercises. They require full recovery between reps and are never programmed in a fatigued state. Power training is not conditioning.
04
The Pro Agility at Max Effort and the resisted sprint work test whether everything built in the previous two windows holds under the demands of actual athletic performance. If mechanics break down at speed, the training regresses, not the stopwatch.
Key Drills · Force Window
Speed-Power, Strength Development, Explosive Training, and Sport-Specific Performance. Every drill has a full coaching guide in the library.
Speed-Power
Power Clean: Hang
The primary total-body explosive movement. Teaches triple extension: the same biomechanical event that powers every sprint stride and jump.
Full Guide →Strength Development
Back Squat
The primary bilateral lower-body strength movement. Develops quad, glute, and hip extensor strength that powers every athletic movement.
Full Guide →Speed-Power
Broad Jump: Max Effort
The Force Window's primary power assessment. Horizontal power output correlates directly with sprint acceleration. Track it like the deadlift.
Full Guide →Strength Development
Trap Bar Deadlift
The primary hip-dominant posterior chain strength movement. The neutral spine advantage of the trap bar makes it the athlete's deadlift.
Full Guide →Explosive Training
Kettlebell Swing
Ballistic hip extension at high rate of force development. The sprint carryover is direct: faster hip extension equals faster stride.
Full Guide →Explosive Training
Resisted Sprint: 10 yd
Sled or band resistance over 10 yards overloads the acceleration phase, developing the first-step power that separates athletes in competition.
Full Guide →Speed-Power
Flying 10s
Maximum velocity sprint over a 10-yard fly zone. Develops top-end speed after the athlete has accelerated through a 20-yard build-up.
Full Guide →Speed-Power
Depth Jump
The Force Window's reactive strength drill. Trains the stretch-shortening cycle at maximum demand: the quality behind every cut and reactive jump.
Full Guide →Sport-Specific
Pro Agility: Max Effort
The 5-10-5 shuttle at timed, full-speed effort. The aggregate performance measure of everything built in the Force Window.
Full Guide →