GPP Sprint Plan for Big Guys

Hybrid training will not get you the results you want. You need to specialize if you want to move the needle. Train like a sprinter for 1 or 2 meso cycles.

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Week 1

Week 2

Week 3

Week 4

Standing Long Jump

Standing Triple Jump

DL Triple Hop

Run Strides

Low Walks

Walking Lunge

Acceleration Deload

Sprint

Push Up

TRX Row

Plank Walkout

Hip Thrust (Dumbbell)

Side Plank

Squat (Bodyweight)

Aerobic Capacity Deload

Vertical Jump

Forward Jump

Low Hurdle Hops

VMax Deload

Hill Sprints

Power Endurance Deload

A-March

A-Skip

B-Skip

Power Skips For Height

Power Skips For Distance

Straight Leg Bounds

High Knee Quick Skips

Mini Hurdle Walk (Forward+Backward)

Mini Hurdle Skips

Lateral Hurdle Walks

Lateral Hurdle Skips

Crossover Step Walks/Skips

Bird Dog

Dead Bug

Walkout Plank

Med Ball Slam

Split Squat (Bodyweight)

Restoration + Technical Deload

Goal: Aerobic capacity, technique rhythm, and foundational strength
Effort: 70–75% intensity 

Aerobic Capacity

90–95% intensity

Stop the session if speed or form drops noticeably—this is a quality-over-quantity

Acceleration Development

90–95% intensity (high neural demand)
Stop when you feel your speed or jump quality drop.


VMax

50–70% intensity

goal is movement quality, rhythm, and coordination, not exhaustion or speed.

Restoration + Technical Rhythm

80–90% intensity
build fatigue resistance under speed and power output
tired but strong

Sled Pull

Power Endurance 

65–75% effort, focusing on rhythm, recovery, and aerobic development

Restoration or Extensive Tempo

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