Cheetah Speed - Max Strength Development and Technique Foundation

Who Is This For?

Cheetah is designed for competitive swimmers specializing in the 50m events across any stroke. It is ideal for athletes who need to develop greater strength, improve their technical foundation, or prepare their bodies for more advanced speed and power training.

This plan is best suited for:

50m freestyle, butterfly, backstroke, and breaststroke swimmers

Athletes beginning a new training cycle

Swimmers who need more strength without sacrificing technique

Coaches looking for a focused four-week foundation block

Experienced swimmers with access to resistance-training equipment

What Result Will I Get?

Over 24 progressive workouts, swimmers develop the raw force and technical control required for faster sprinting.

The plan is designed to improve:

Force production through resistance-based swimming

Stroke mechanics and front-end connection

Body alignment and streamlining

Technique under resistance and fatigue

The physical foundation needed for future speed and power development

Cheetah does not promise instant speed in four weeks. It builds the strength and efficiency that allow swimmers to produce more speed in the next phase of training.

Why Should I Trust It?

Cheetah was developed by Brett Hawke, a two-time Australian Olympian and elite sprint coach who has coached world-record performances in the 50m freestyle.

The program reflects the same sprint principles used with high-performance athletes: develop force, protect technique, reduce unnecessary drag, and establish quality movement before adding maximal speed.

Every workout has a specific purpose within the four-week progression. This is not a random collection of hard sets—it is a structured foundation for serious sprint development.

Is Cheetah the Right Plan for Me?

Choose Cheetah if you want:

A focused four-week training block

24 workouts for all 50m events

Resistance-based strength development

Greater technical control under load

A foundation before beginning a speed-focused phase

Choose Velocity if you want a complete 16-week specialization program focused specifically on developing 50m speed.

Cheetah builds the foundation. Velocity develops the speed. A Season Plan guides the complete journey.

Resistance-based swim training develops maximal force through the key muscle groups used in sprinting, while focused technical work improves stroke mechanics, body alignment, streamlining, breathing, and overall efficiency. Dryland strength training is recommended but is not included in this program.

As resistance and fatigue increase, swimmers learn to maintain a strong catch, stable body position, and effective stroke mechanics. This prevents added strength from being lost through poor technique or unnecessary drag.

By the end of the phase, swimmers will have a stronger physical and technical foundation—preparing them to convert their increased force into greater speed, power, and race-specific performance.