Sprinter

Purpose of this program is to get stronger without taxing and developing your sprint progress over time. 



2 days gym work other 2 days sprint work. It’s important to stick to RPE to manage fatigue. If the percentages feel too taxing like an RPE 10 just drop the weight a little for that day. Do not push through the percentages. On sprinting days please include ankle stiffness development exercises eg. bounds and pogos.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Barbell)

Bench Press (Barbell)

Overhead Press (Barbell)

Standing Calf Raise

Abs Crunch (Weighted)

Small incremental wave 

Base wave week 

Power Clean

Hang Clean

Dip (Weighted)

Chin-Up (Weighted)

Prowler Push

Jump Squat

CNS recovery 

Peak week controlled 

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