Sprint Training Program1

EXAMPLE SPRINTS PROGRAM
The following program is a general season guide to training and has been shared by
Matthias Weissmann.
Training Planner PERIOD:
PERIOD FOCUS: General Preparation

Build speed, speed endurance, general conditioning
AT H L E T E S :
Biological Age: 18-23

MON • Plyometrics:
6 x Standing Long Jumps Training Age: 4-8 years
Acceleration
6 x Standing Triple Jumps

Focus
• Accelerations 4 x 10m (with markers

indicating stride length)
• 1 x 20m sled pulls & 3 x 30m 3-point starts GENERAL PREP (6-8 WEEKS) – DURING THIS TIME, THE
• Body weight and core exercises AT H L E T E S H O U L D W O R K T O W A R D S A L E V E L O F
FITNESS. HERE IS WHERE AEROBIC, ANAEROBIC, AND

TUE • 2 x 5 x 200m
C O O R D I N AT I O N I S W O R K E D . ( W O R K C A PA C I T Y &
Extensive Tempo
TECHNIQUE)
Focus
ONCE THE TECHNIQUE IS SACRIFICED FOR THE SPEED
O F T H E R U N , S H U T T H E M D O W N . W E D O N ’ T WA N T
M U LT I P L E R E P S O F B A D T E C H N I Q U E O V E R L O N G E R
WED • 3 x 5 drop jumps D I S TA N C E S .
• 2 x 10m accelerations (with markers)
Intensive Tempo
• 3 x 10m wicket runs

T H E S T R E N G T H F O C U S I S H Y P E R T R O P H Y, S T R E N G T H ,
• 1 x 60 second run
Focus
• Med ball throw circuit AND POWER.
EXTENSIVE TEMPO SESSIONS - 45 TO 90 SECOND RE T
PERIODS BET WEEN REPS AND 2-3 MINUTES BET WEEN

THU • 5 x 30m repeat take offs
• 5 x 30m skip for height SETS.
General Strength
• Gym-based weight session (upper body)

Focus
I N T E N S I V E T E M P O S E S S I O N S A R E P E R F O R M E D AT 8 0 -
8 9 % O F P R E D I C T E D R A C E PA C E . R E S T S H O U L D A L L O W
F O R S U F F I C I E N T R E C O V E R Y, E . G . 2 - 3 M I N U T E S P E R
REP AND 4 MINUTES BET WEEN SETS.

FRI • 2 x 1 minute runs
• Plyometrics (box jumps, depth jumps, hur-
Complex training
dle hops, bounds, box jumps (single leg)

• Gym-based weight session (lower body)
Focus
• Core circuit
S AT SUN
• 4 x 3 x 100m hills • Rest / Active Recovery

Running Strength
• Body weight circuit

Focus
Training Planner PERIOD:
PERIOD FOCUS: Specific Preparation

Maximum velocity sprinting, speed endurance.
MON • 6 x Standing Long Jumps

• 4 x 8 Box Jumps T H I N G S T H AT C H A N G E H E R E N O W T H AT T H E AT H L E T E
Acceleration
• 4 x 30m block starts H A S B U I LT S O M E F I T N E S S A R E . . .

Focus
• 3 x 30m from jogging start

• Hurdle drills
1) WORKOUTS BECOME MORE EVENT SPECIFIC
• Med ball circuit
2) T H E I N T E N S I T Y I N C R E A S E S A N D V O LU M E S LO W E R S
TUE • 6 x lateral hops over mini hurdles
TO WA R D S T H E B A C K E N D.
• Core exercises (planks, sit ups)
Extensive Tempo
• 2 x 300m, 1 x 200m, 1x100m

Focus
3) THIS IS THE PHASE WHERE WE TRY TO PROMOTE
B E T T E R MAX V E LO C I T Y S P R I N T I N G M E C H A N I C S I N
H O P E S O F I N C R E A S I N G T H E I R O V E R A L L V E L O C I T Y.
A L S O W E S TA R T T O B U I L D I N T O H I G H V E L O C I T Y R E P S
WED • Pool running session OF SPECIFIC ENDURANCE.
• Gym-based weights session

Intensive Tempo
4 ) M A X V E L O C I T Y, S P E E D E N D U R A N C E , A N D S P E C I A L
Focus
ENDURANCE BECOMES MORE OF THE FOCUS
THU • 3 x 5 Hurdle Hops

• 2 x 20m Single leg hops
General Strength
• 4 x 20m wicket drills

• 3 x 4 x 60m
Focus
• Med ball circuit
FRI • 3 x 3 x 200m
Complex training
Focus
S AT SUN
• 5 x 100m Sled pulls (very • Rest/Recovery

Running Strength
light weights used)

Focus
Training Planner WEEK:
PERIOD FOCUS: Competition

Developing race pace and starting racing
MON • Plyometrics (box jumps, depth jumps, hur-

Intesntive tempo
• 60m, 100m, 60m

Focus
• 70m, 110m, 70m

TUE • 2 x (30, 40, 50, 40, 30 seconds)

• 4 x 40m easy pace (barefoot)
Extensive tempo
Focus
WED • Hurdle mobility drills

General strength
and mobility
Focus
THU • Plyometrics (box jumps, depth jumps, hur-

Speed and strength

• Acceleration from blocks 5 x 40m
• Wickets 5 x 30m
Focus
• Special Endurance 2 x 300m
FRI • Race simulation - 2 x 60m, 80m, 100m

• Bodyweight strength circuit
Competition
Focus
S AT SUN
• Hurdle mobility drills • Compete

Compete and
• Rhythm runs
Recover
Focus

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EXAMPLE SPRINTS PROGRAM

PERIOD FOCUS: General Preparation

Biological Age: 18-23

6 x Standing Triple Jumps

• Accelerations 4 x 10m (with markers

• Body weight and core exercises AT H L E T E S H O U L D W O R K T O W A R D S A L E V E L O F

FITNESS. HERE IS WHERE AEROBIC, ANAEROBIC, AND

ONCE THE TECHNIQUE IS SACRIFICED FOR THE SPEED

• 3 x 10m wicket runs

• Med ball throw circuit AND POWER.

EXTENSIVE TEMPO SESSIONS - 45 TO 90 SECOND RE T

PERIODS BET WEEN REPS AND 2-3 MINUTES BET WEEN

• Gym-based weight session (upper body)

REP AND 4 MINUTES BET WEEN SETS.

dle hops, bounds, box jumps (single leg)

• 4 x 3 x 100m hills • Rest / Active Recovery

• Body weight circuit

PERIOD FOCUS: Specific Preparation

MON • 6 x Standing Long Jumps

• 4 x 30m block starts H A S B U I LT S O M E F I T N E S S A R E . . .

• 3 x 30m from jogging start

• 2 x 300m, 1 x 200m, 1x100m

3) THIS IS THE PHASE WHERE WE TRY TO PROMOTE

WED • Pool running session OF SPECIFIC ENDURANCE.

• Gym-based weights session

ENDURANCE BECOMES MORE OF THE FOCUS

THU • 3 x 5 Hurdle Hops

• 4 x 20m wicket drills

• Med ball circuit

• 5 x 100m Sled pulls (very • Rest/Recovery

light weights used)

PERIOD FOCUS: Competition

MON • Plyometrics (box jumps, depth jumps, hur-

• 60m, 100m, 60m

• 70m, 110m, 70m

TUE • 2 x (30, 40, 50, 40, 30 seconds)

WED • Hurdle mobility drills

THU • Plyometrics (box jumps, depth jumps, hur-

dle hops, bounds, box jumps (single leg)

• Special Endurance 2 x 300m

FRI • Race simulation - 2 x 60m, 80m, 100m

• Hurdle mobility drills • Compete

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