ONLINE PROGRAMS
Want to run faster? Get stronger or become more powerful.
I wanted to open a space where anyone can have access to my speed/ strength programs. With so much misconception around how to run fast, or what what type of strength work actually improves athletic performance for specific sports. My goal is to remove that guesswork. Whether you’re a complete beginner, an athlete already competing in sport, or someone who simply wants to improve their lifting and running but doesn’t know where to start, these programs are designed to guide you step-by-step. As a professional athlete myself, I’m passionate about sharing practical, proven training methods so you can build confidence, train smarter and ultimately perform at your best. I also wanted to make these programs available to individuals who may not be able to work with me face-to-face — whether they live interstate, overseas, or simply prefer to train remotely — so they can still access high-level guidance and support from anywhere.
To get started - Click the “Contact Me”. We simply schedule a phone call or zoom call where we walk through your goals, discuss the different program options, and outline exactly what’s expected and what you’ll need. This ensures you feel confident, supported and fully prepared before we begin.
If you are not looking to train face-to-face or require individualised programming but would still like to work together, I have developed a 6-Week Speed Program that can be completed in your own time. Designed for motivated athletes who are committed to training independently, the program provides insight into my coaching approach while delivering the structured training needed to achieve measurable speed improvements.
Why This Program Works
Elite Expertise
Designed and periodised by my self Abbie Taddeo using my experience as a elite AUS 100m hurdler and Sprinter as well as my years coaching athletes from junior reps to World Class level events and across high-performance sport, including NRL & World Athletics.
Evidence-Based Approach
Sessions are structured around proven sprint performance principles, neuromuscular readiness, acceleration & max velocity development, and intelligent recovery for injury prevention.
Session Readiness
Every warmup, drill and session is selected to improve real speed on the track or field, not just conditioning for the sake of it.
Time-Efficient Structure
Built for athletes heading into preseason or in season competition thats works around their gym and other life commitments. High impact. No wasted volume.
Who It’s For
Athletes with an existing running base
Team sport or track athletes seeking faster acceleration and higher top speed before heading into competition or before big competition events.
Competitors wanting improved repeat speed under fatigue
Not designed for those new to running or basic strength training.
What You’ll Get
Progressive sprint sessions (acceleration, max velocity, speed endurance)
Structured warm-up, prehab, and recovery protocols
Clear load management and weekly progression guidelines
Simple performance tracking metrics
Practical coaching cues and technical feedback points
Weekly Structure:
2 Sprint-focused sessions
1 Tempo session
Expected Outcomes (When Followed Properly)
Measurable improvements in acceleration and top-end speed
More efficient running under fatigue
Improved repeat high-speed efforts
Faster recovery between maximal efforts
Results are directly linked to consistency and intent. The athletes who commit to the process see the change.
What You’ll Need
Stopwatch or timing device
Access to a local athletics track, grass field, or straight running surface (100–200m)
Appropriate footwear (runners + spikes/boots if applicable)
Basic warm-up and recovery tools (bands, foam roller, markers) if you use these tools already for warm ups.
Why Choose This Program
This isn’t a generic speed template.
It’s built from first hand elite sprint experience and applied coaching knowledge and designed to deliver repeated high speed efforts that transfers directly into competition.
If you’re ready to train with purpose and commit to six weeks of focused work, the results will follow.
Enquire with AT SPEED & STRENGTH COACHING – ILLAWARRA for full details and program access.