The MOST IN DEPTH REVIEW of The Speed Code by PJF Performance | Speed Code Review

Here is my review of The Speed Code, a 12-week speed training programme developed by NBA trainer Paul Fabritz of PJF Performance and NFL speed coach Les Spellman.
ALL SPEED CODE TRAINING VLOGS: • The Speed Code Review
SPEED CODE PHASE 1: • The Speed Code Review:...
SPEED CODE PHASE 2: • The Speed Code Review:...
SPEED CODE PHASE 3: • The Speed Code Review:...
SPEED CODE PHASE 4: • The Speed Code Review:...
SPEED CODE PHASE 5: • The Speed Code Review:...
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Previous videos in this series:
- ATG At Home/Knee Ability Zero Review (Athletic Truth Group Review)
- Knee Ability 2.0 At Home Review (Athletic Truth Group Review)
- The Vert Code Review /Vert Code Bodyweight Review (PJF Performance Bodyweight Review)
- Fat Don't Fly Review (PJFPerformance Review)
- The PJF Nutrition Code Review (PJF Review)
- Vert Code v Knee Ability Zero
- Vert Code v Fat Don’t Fly
- The Speed Code Review: First Look
- Complete Scorer Package Review: First Look (By Any Means Basketball Review)
- The Speed Code Review: Phase 1 Training Vlog
- The Speed Code Review: Phase 2 Training Vlog
- My Jump 2 App Review (My Jump Review)
- The Speed Code Review: Phase 3 Training Vlog
- Sprint Timer App Review
- The Speed Code Review: Phase 4 Training Vlog
- The Speed Code Review: Phase 5 Training Vlog
- The Speed Code Review
Upcoming videos in this series:
- COD Timer App Review
- Nutrition Code v My Fitness Pal
- In The Lab Jumper's Knee Programme Review
- Pure Sweat App Review
- The Flight System Review (Overtime Athletes Review)
- In The Lab Academy Review (In The Lab Review)
- My Sprint App Review (Dr Carlos Balsalobre)
- Vert Code v The Flight System
- Knee Code v Knee Ability Zero
- Vert Code v Bounce Academy (The Sports Physicist)
- Flight System v Bounce Academy
- My Sprint v Sprint Timer
- The Academy v By Any Means Basketball Virtual Academy (By Any Means Basketball Review)
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[@elitesmartathletes]

Comment any workouts you'd like me to review next and check out previous workout reviews here: kzbin.info/aero/PL1qnbU_xnWVnecPd_irgdhHkK7CN93x2f

[@houseathletics]

Hey, I was wondering if this program would be good in season for high school basketball players? as paul says strength training is not as important as plyometrics.

[@elitesmartathletes]

Appreciate you watching man and subscribe for more 🤝 I personally think it might be a bit too much load during the season, especially if you have a lot of practices so I’d leave it for the off season

[@dylanahern6852]

hey just wondering when he said this? Like what video did he say strength is not as important? Thanks

[@elitesmartathletes]

@@dylanahern6852 can’t lie, I didn’t see it in the original comment but I’m pretty sure he would never have said that 😅 it’s definitely equally as important

[@jackyz3101]

How do you feel about the lack of upper body workouts? Im currently replacing one of the core days with a general upper body

[@elitesmartathletes]

Honestly I didn't mind because I just did my own upper body along with the lower body strength work in the evenings, or on the core days, because they usually only took 30-45 mins anyway.

[@joshsimba620]

Are you able to send me speed code money has been hard

[@elitesmartathletes]

You’re coming to the wrong place to ask for free programs, I don’t do that

[@joshsimba620]

@@elitesmartathletes it’s okay I understand

[@dylanstern1947]

Do you recommend I do speed code and vert code at once. I want to get bouncier and faster at the same time. Or do you know any other alternatives to SC?

[@elitesmartathletes]

Appreciate you watching and subscribe for more 🤝 I would definitely only do one at a time and personally I’d go with speed code first and then vert code afterwards.

[@dylanstern1947]

@@elitesmartathletes if SC is too much for in season what about vert code BW in season?

[@elitesmartathletes]

@@dylanstern1947 that could also be a bit too much for in-season because you get so many jumping reps in training and games that doing a vertical programme in-season could actually end up being detrimental. So I’d still stick to doing it in the off season personally, or reducing the sets/reps you do if you have to do it in-season.

[@dylanstern1947]

@@elitesmartathletes I just want to dunk so I guess I’ll reduce the sets? And by how much do you recommend I reduce by?

[@elitesmartathletes]

@@dylanstern1947 Depends on if you’re seeing progress and how fatigued you feel. So I’d start off only doing 50% of the reps/sets, test your vertical every 2 weeks and self assess your fatigue levels because the programme isn’t meant to have you exhausted. If you’re not seeing progress and don’t feel fatigued, increase the reps/sets by 10% and repeat the testing and assessment process til you’re either doing 100% or are feeling fatigued, because that volume isn’t enough for you to see gains. If you are seeing progress and don’t feel fatigued, you can stay at the same reps/sets because that volume is enough for you to see gains. If you feel fatigued at any point, no matter the progress, you should probably reduce/stop increasing the reps/sets to avoid injury or burnout in the long run because that volume is too much for you to handle. Hope this helps 🙏🏾

[@yuanjiuli9167]

For VC elite, I have to add my own strength work. Speed Code doesn't have much strength work either. Is that a problem for you

[@elitesmartathletes]

Honestly I didn't mind because I just did my own upper body along with the lower body strength work in the evenings, or on the core days, because they usually only took 30-45 mins anyway.

[@tjcogger1974]

Is it realistic to do this program concurrently with a standard weight training program? Or would that be too much volume?

[@elitesmartathletes]

Might need to reduce the volume on lower body lifts but I did it along with my normal upper body programme at the time and it worked well. Just took a lot of time

[@tjcogger1974]

@@elitesmartathletes Thank you

[@kyrieswagg1151]

Good video, I have some questions though. I finished vert code bodyweight about 2 months ago. My high school basketball season started a month ago and will continue until February. I currently am not doing an vert code workouts during season. I’m trying to increase my bounce and also increase my speed. I still do the core workouts from vertcode but not the leg workouts. I’m wondering if I want to increase my vert and speed in season what should I do. I’m thinking of doing core and plyos 3 days a week (as PJF says plyometrics are more important for maintaining gains) and then doing speed training such as (agility ladders, sprints, hill runs, wall pistons, etc.) on the other 3 days. Do you have any tips for how to schedule my workouts during basketball season? Your thoughts and help would truly help me. Thanks bro 🙏🙏

[@elitesmartathletes]

Appreciate you watching and subscribe for more 🙏🏾 I’m actually gonna be making a lot of videos about in-season training soon but with your situation, it would probably be best to just modify some of the vert code workouts by reducing the number of reps you do because you’re already gonna get so many reps up in practice and games. A lot of the strength qualities needed for vertical jump are the same for speed, but you could also add some sprint technique work and short sprints into your basketball workouts (either as a a warmup or part of the drills) so that you’re not having to add an extra separate workout to your routine. Hope this helps 🙏🏾

[@JackoHayes]

does this program increase lateral quickness for improved defence?

[@elitesmartathletes]

Yes it does, you can check the training vlogs on my channel to see the specific drills included

[@lordfufuXL]

i got the bw program would it be good for european football ? any other programs out there better than the speed code

[@elitesmartathletes]

I’m from the UK so you can just call it Football 😂 but yeah you this is a great programme for that

[@lordfufuXL]

@@elitesmartathletes ahahah ok

[@a.rtanishq1539]

I just finished vert code bw what should I do next ? Durability code or speed code or both together ?

[@elitesmartathletes]

I’d always go with DC over other programmes first just to get yourself right

[@Pat_.m]

How much do you think it improved your first few steps/blow bys

[@elitesmartathletes]

Great question, I’d say a lot because there was a dedicated acceleration/deceleration day that helped me work on getting into those lower angles to blow by, which I struggled with before

[@freememes1116]

Can you do other workouts when doing this program

[@elitesmartathletes]

Yeah you can, I was doing my own upper body strength work during the programme for example.

[@jakegreenbaum7700]

How long do the daily workouts take to complete?

[@elitesmartathletes]

On average 1-1.5 hours but depends on how you split them and what phase you’re in. Check the vlogs I made for each phase for more on this: kzbin.info/aero/PL1qnbU_xnWVmvekZRq_wAxwhZVNajCu2Q

[@masonmalaguti3463]

Can I do vertcode then speedcode or speedcode then vertcode bw which one is better to start out with

[@elitesmartathletes]

I’m making a video on this later this month but it depends what you’re looking to improve because they have a different focus. If you don’t know what to improve first, out of PJF’s programmes I’d start with Durability Code, then do Fat Don’t Fly, then you can do Vert or Speed Code Hope this helps!

[@masonmalaguti3463]

@@elitesmartathletes I’ll review ur video on fat don’t fly but I’m 9 percent body fat idk if I need it but I’ll watch ur vid on it. I have the durability code rn and the vert code and the speed code in my possession rn. I always thought if I just did vertcode bw that it’s not enough cuz I feel like it isn’t that hard but I guess it’s cuz he wants to keep are ligaments and tendons healthy but it’s kinda hard to decide really cuz I feel like I can do both but muscles recover faster then tendons and ligaments so I don’t really know. Thx for the reply I’m looking forward to ur next video.

[@elitesmartathletes]

@@masonmalaguti3463 I mean Fat Don't Fly isn't just for losing fat, it's more of a general body composition programme where you can do it to increase muscle or just maintain strength whilst also getting more athletic, which is why I'd recommend it before Vert Code or Speed Code. But if you have Durability Code, then go with that for sure because it's still a strength and conditioning programme.

[@masonmalaguti3463]

@@elitesmartathletes ok cool thx

[@dextersantos8863]

Can I do speedcode without using bands?

[@elitesmartathletes]

I think it’s very unlikely but I wouldn’t completely say no as there are alternatives to most exercises. Check out the workout vlogs on the channel for more on this: kzbin.info/aero/PL1qnbU_xnWVmvekZRq_wAxwhZVNajCu2Q

[@footballchannel1546]

how your agility got worse if you're doing a program to get faster and more agile?

[@elitesmartathletes]

Lots of possible factors: grip of my shoes, court dustiness, joint soreness, muscle fatigue, an error with the app etc.

[@michaelyacovone7938]

Would this benefit hockey players?

[@elitesmartathletes]

Definitely, hockey players have to move too

[@jmg-]

Did you buy the youth one or the normal one? And if you did by the normal one, did you need to use weights?

[@elitesmartathletes]

I got the normal one (too old to say I’m youth anymore). Yeah I did need weights for some things but he gave alternatives for if you don’t have them for most exercises

[@delan_lan]

Is it better than jump attack?

[@elitesmartathletes]

I’ve never done jump attack so I couldn’t accurately say. I will say it was definitely my favourite programme to do by far.

[@dextersantos8863]

Do you only train by yourself? I also don't have a partner to train

[@elitesmartathletes]

Yeah I did this programme completely by myself because there are alternatives to most drills without a partner if you watch all the videos

[@s0cks746]

Did this help with your first step?

[@elitesmartathletes]

Yes

[@brandonle7578]

i don’t have that type of money how can i get this for free

[@elitesmartathletes]

Try messaging PJF on Instagram

[@jigme9398]

get a new mic bro

[@elitesmartathletes]

Watch my newer videos 🤝