{"product_id":"project-36km-h-12-week-speed-acceleration-program-for-footballers","title":"Project 36KM\/H — 12-Week Speed \u0026 Acceleration Program for Footballers","description":"\u003cp data-start=\"368\" data-end=\"486\" class=\"PDq2pG_selectionAnchorContainer\"\u003e\u003cstrong data-start=\"368\" data-end=\"486\"\u003eBuild acceleration, top speed, and game-speed actions with a structured 12-week offseason program for footballers.\u003c\/strong\u003e\u003cspan aria-hidden=\"true\" class=\"PDq2pG_selectionAnchor\"\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp data-start=\"488\" data-end=\"698\"\u003e\u003cstrong data-start=\"488\" data-end=\"506\"\u003eProject 36KM\/H\u003c\/strong\u003e is a complete speed and acceleration training program designed for players who want to improve their first steps, max velocity, sprint mechanics, re-acceleration, and football-specific speed.\u003c\/p\u003e\n\u003cp data-start=\"700\" data-end=\"930\"\u003eThis is not a random collection of drills. The program is built around a clear weekly structure combining field speed sessions, strength training, conditioning, and recovery so you can train with purpose and progress week by week.\u003c\/p\u003e\n\u003cp data-start=\"932\" data-end=\"1022\"\u003eThe full program includes \u003cstrong data-start=\"958\" data-end=\"982\"\u003e12 weeks of training\u003c\/strong\u003e, divided into \u003cstrong data-start=\"997\" data-end=\"1021\"\u003e3 progressive phases\u003c\/strong\u003e:\u003c\/p\u003e\n\u003cp data-start=\"1024\" data-end=\"1195\"\u003e\u003cstrong data-start=\"1024\" data-end=\"1057\"\u003ePhase 1 — Athletic Foundation\u003c\/strong\u003e\u003cbr data-start=\"1057\" data-end=\"1060\"\u003eBuild the base with acceleration mechanics, plyometric tolerance, lower-body strength, upper-body support, and controlled conditioning.\u003c\/p\u003e\n\u003cp data-start=\"1197\" data-end=\"1342\"\u003e\u003cstrong data-start=\"1197\" data-end=\"1229\"\u003ePhase 2 — Acceleration Power\u003c\/strong\u003e\u003cbr data-start=\"1229\" data-end=\"1232\"\u003eDevelop stronger first steps, horizontal force, sled or hill sprint options, and more aggressive acceleration.\u003c\/p\u003e\n\u003cp data-start=\"1344\" data-end=\"1524\"\u003e\u003cstrong data-start=\"1344\" data-end=\"1383\"\u003ePhase 3 — Max Velocity \u0026amp; Game Speed\u003c\/strong\u003e\u003cbr data-start=\"1383\" data-end=\"1386\"\u003eImprove flying sprints, top speed exposure, sprint-float-sprint ability, re-acceleration, weave runs, and football-specific speed actions.\u003c\/p\u003e\n\u003cp data-start=\"1526\" data-end=\"1554\"\u003eEach training week includes:\u003c\/p\u003e\n\u003cp data-start=\"1556\" data-end=\"1654\"\u003e\u003cstrong data-start=\"1556\" data-end=\"1582\"\u003e2 field speed sessions\u003c\/strong\u003e\u003cbr data-start=\"1582\" data-end=\"1585\"\u003e\u003cstrong data-start=\"1585\" data-end=\"1603\"\u003e2 gym sessions\u003c\/strong\u003e\u003cbr data-start=\"1603\" data-end=\"1606\"\u003e\u003cstrong data-start=\"1606\" data-end=\"1632\"\u003e1 conditioning session\u003c\/strong\u003e\u003cbr data-start=\"1632\" data-end=\"1635\"\u003e\u003cstrong data-start=\"1635\" data-end=\"1654\"\u003e2 recovery days\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp data-start=\"1656\" data-end=\"1860\"\u003eInside the program, you will find structured training pages with weekly progressions, session goals, coach notes, sprint rest rules, RPE guidance, testing recommendations, and exercise\/video demo support.\u003c\/p\u003e\n\u003cp data-start=\"1862\" data-end=\"2001\"\u003eThis program is ideal for footballers who want to use their offseason to become faster, stronger, sharper, and more explosive on the pitch.\u003c\/p\u003e\n\u003cp data-start=\"2003\" data-end=\"2059\"\u003e\u003cstrong data-start=\"2003\" data-end=\"2059\"\u003eTrain smarter. Sprint faster. Build real game speed.\u003c\/strong\u003e\u003c\/p\u003e\n\u003chr data-start=\"2061\" data-end=\"2064\"\u003e\n\u003ch2 data-section-id=\"xydb7h\" data-start=\"2066\" data-end=\"2084\"\u003eWhat’s Included\u003c\/h2\u003e\n\u003cul data-start=\"2086\" data-end=\"2415\"\u003e\n\u003cli data-section-id=\"ptzqab\" data-start=\"2086\" data-end=\"2133\"\u003eFull 12-week speed and acceleration program\u003c\/li\u003e\n\u003cli data-section-id=\"16fsm4l\" data-start=\"2134\" data-end=\"2165\"\u003e3 progressive 4-week phases\u003c\/li\u003e\n\u003cli data-section-id=\"1whk5ds\" data-start=\"2166\" data-end=\"2190\"\u003eField speed sessions\u003c\/li\u003e\n\u003cli data-section-id=\"t19wvn\" data-start=\"2191\" data-end=\"2216\"\u003eGym strength sessions\u003c\/li\u003e\n\u003cli data-section-id=\"10cpjfa\" data-start=\"2217\" data-end=\"2242\"\u003eConditioning sessions\u003c\/li\u003e\n\u003cli data-section-id=\"1452kn8\" data-start=\"2243\" data-end=\"2260\"\u003eRecovery days\u003c\/li\u003e\n\u003cli data-section-id=\"n3eckn\" data-start=\"2261\" data-end=\"2282\"\u003eSprint rest rules\u003c\/li\u003e\n\u003cli data-section-id=\"1ul14yc\" data-start=\"2283\" data-end=\"2305\"\u003eRPE \/ effort scale\u003c\/li\u003e\n\u003cli data-section-id=\"1q2rlu5\" data-start=\"2306\" data-end=\"2322\"\u003eTesting page\u003c\/li\u003e\n\u003cli data-section-id=\"vmy6e8\" data-start=\"2323\" data-end=\"2341\"\u003eExercise index\u003c\/li\u003e\n\u003cli data-section-id=\"txsr70\" data-start=\"2342\" data-end=\"2365\"\u003eVideo demo guidance\u003c\/li\u003e\n\u003cli data-section-id=\"dhl34l\" data-start=\"2366\" data-end=\"2394\"\u003eLegal disclaimer and FAQ\u003c\/li\u003e\n\u003cli data-section-id=\"wm1un7\" data-start=\"2395\" data-end=\"2415\"\u003eDigital PDF format\u003c\/li\u003e\n\u003c\/ul\u003e","brand":"RumoAoPro","offers":[{"title":"Default Title","offer_id":48293322850457,"sku":null,"price":199.0,"currency_code":"BRL","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0053\/8175\/0855\/files\/ChatGPTImageJul8_2026_10_48_57AM.png?v=1783518580","url":"https:\/\/www.rumoaopro.com.br\/products\/project-36km-h-12-week-speed-acceleration-program-for-footballers","provider":"RumoAoPro","version":"1.0","type":"link"}