GO FAST
Troy Gallen Training
Speed, Plyometrics, Strength & Conditioning, Functional TrainingGO FAST Training Program
The GO FAST program is my latest training program built for athletes who want to develop explosive power, build functional strength, and unlock game-changing speed. Designed for those serious about maximizing their strength, speed, and athletic performance, this program follows a strategic 3-Phase approach to unlock your full potential:
🚀 Phase 1 – Foundation: Build a solid base with essential strength, movement mechanics, and base-level speed and power training to prepare your body for high-performance training.
💪 Phase 2 – Max Strength: Develop raw strength through structured strength training, improving your force output for greater speed and explosiveness.
⚡ Phase 3 – Peak Power: Convert your strength into dynamic, game-changing power with advanced plyometrics, max velocity sprints , and explosive movements.
By progressing through each phase, you'll develop the technical skill, strength, and explosive ability needed to perform at an elite level. This program combines functional lower and upper body strength training, plyometrics, speed training, and explosive power development to create a well-rounded, dominant athlete.
Whether you're a competitive athlete, or just want to move like one, GO FAST is designed to deliver real, measurable results.
🔥 Let’s work!
Prep
A
Strength Prep Circuit
Perform 2 sets of each movement Elbow to Instep with Rotation 2 x 8 each Pigeon Stretch 2 x 20 seconds each Adductor Rock 2 x 20 seconds each Band Glute Bridge 2 x 10 reps Lateral Band Walk 2 x 10 steps each
B
Med Ball Squat Jump
3 x 6
C1
Tempo Trap Bar DL
8, 8, 6, 6 @ 70, 70, 75, 75 %
C2
Seated Box Jumps
4 x 3
D1
FFE Split Squat w/ Pause
3 x 8
D2
Stability Ball Leg Curl
3 x 12
D3
Back Extension w/ Row
3 x 8
Prep
A
Dynamic Prep Series
Perform each exercise for 20 yards for prescribed reps: Lunge with Overhead Reach x1 Forward Skip with Arm Cross x1 Single Leg Toe Touch x 1 Straight Leg Kick x 1 Lateral Lunge x 1 Backwards Open the Gate x 1
B1
A March
1 x 2 @ 10
B2
A Switch
1 x 2 @ 10
B3
High Knee Run
1 x 2 @ 10
C1
Broad Jump
2 x 5
C2
Linear Speed Bounds
1 x 2 @ 20
C3
Power Skip for Distance
1 x 2 @ 20
D1
Kneeling Start Sprints
1 x 4 @ 5
D2
10 Yard Sprint
1 x 4 @ 10
Prep
A
Upper Prep Circuit
Perform 2 rounds of circuit: Inchworm with push up x 5 reps Elbow to Instep w/ rotation x 5 each TRX Face Pull x 10 reps Pause Push Up x 5
B1
1 Arm DB Push Press
3 x 4
B2
Med Ball Slam
3 x 8
C1
DB Bench Press
8, 8, 6, 6
C2
Feet Elevated Inverted Row
4 x 8
D1
Chin Up
5, 5, 5, MAX
D2
Kneeling Landmine Press
3 x 8
D3
Band Pull Apart
3 x 12
Prep
A
Dynamic Prep Series
Perform each exercise for 20 yards for prescribed reps: Lunge with Overhead Reach x1 Forward Skip with Arm Cross x1 Single Leg Toe Touch x 1 Straight Leg Kick x 1 Lateral Lunge x 1 Backwards Open the Gate x 1
B1
A March
1 x 2 @ 10
B2
A Switch
1 x 2 @ 10
B3
High Knee Run
1 x 2 @ 10
C1
Forward Pogo Jumps
1 x 2 @ 20
C2
Straight Leg Bounds
1 x 2 @ 20
C3
Power Skip for Height
1 x 2 @ 20
D1
Falling Start Sprint
1 x 3 @ 10
D2
Fly In Sprint (10yd-10yd)
1 x 5 @ 20
Prep
A
Strength Prep Circuit
Perform 2 sets of each movement Elbow to Instep with Rotation 2 x 8 each Pigeon Stretch 2 x 20 seconds each Adductor Rock 2 x 20 seconds each Band Glute Bridge 2 x 10 reps Lateral Band Walk 2 x 10 steps each
B
Kettle Bell Swing
3 x 8
C1
RFE DB Split Squat
8, 8, 6, 6
C2
Alternate Step Up Jumps
4 x 8
D1
Incline DB Press
3 x 10
D2
1 Arm DB Row
3 x 8
E1
Single Leg DB RDL (2DB)
3 x 8
E2
Body Saw
3 x 12
Troy Gallen
Troy, has become known as one of the top Sports Performance Coaches in the industry. His specialty of speed and power development has helped athletes of all levels improve their performance and reach impressive goals. He previously competed as a two sport college athlete at the D1 level. Troy works with some of the top athletes in the region including high school, college, and professional level.
The GO FAST program is your blueprint to unlocking elite athleticism. Whether you're chasing a faster sprint time, higher vertical, or game-changing explosiveness, this program delivers real, measurable results. Don’t just workout—train with purpose.
Get GO FAST
