Off Season Training For Sprinters | How To Plan & Progress Sprint Training

Todays workout: 3x70m - 7.97, 7.82, 7.87

Quality Acceleration Workout With PR Level Times

5.84 50m with 300g (0.66lb) load per thigh.

Max Velocity Training - Sprints, Jumps/Plyos & Lifts

2.86 sec 30m fly (sprint 10m - float 10m - sprint 10m) from 40m to 70m.

Resisted sprints - Good for developing proper technique & force application in acceleration.

How fast you run is a result of how you interact with the ground & reorient limbs between contacts.

10.04 m/s @ 30m w/ 4kg resistance.

If your ankles collapse in acceleration, make sure you’re not stepping too far in front.

Working on pushing harder & more horizontally in early acceleration.

You achieve 60% or more of your top speed by 3 steps. Don’t sleep on your start!

9.94 m/s @ 30m with 3kg resistance. Workout: 2x(3x30m resisted, 1x30m unresisted)

Direction of force application matters more than total ground force in sprinting.

255lb Cleans, 455lb Quarter Squats, Hops & Reverse Leg Press

The GPP in your 1st year of training should not be the same as in your 10th year of training.

Posterior Chain Development

Long Coupling Time Jumps For Elasticity

Recovery Day - Core & Mobility Workout

Simple strength workout.

Acceleration Contrasts + Single Leg Bounds

If you want adaptation, send consistent adaptive signals to your body. Do not dilute the stimulus.

Resisted Sprints 🔥

“Am I low enough, coach?” 10lb Vest & Unweighted Accelerations

Hang Cleans, Step Downs & More