Sprint Workouts

Ideas for workouts In the offseason. Do NOT do more than two (2) of the track workouts per week, make sure you have at least one full rest day per week, and keep your body fueled with a healthy mix of proteins, vegetables, and carbs (and stay hydrated). If you give maximum effort In these workouts, fuel yourself properly, and give your body plenty of rest you'll be more than ready for the Spring Track season!  

On the track:

• Workout #1: Strength and Acceleration:

  • 10-20-30-20-10 Pyramid: Leaning / 3-point starts for every rep, focus on maximizing your power In your first five steps and maintain your acceleration through each rep. Do two pyramids - 3min rest between reps, 10min rest between sets.

• Workout #2: Top Speed:

  • 10m Fly-Ins: give yourself about 20m to acclerate to top speed, then run through a pre-measured 10m zone and focus on your absolute top speed through this zone. If you can find someone to time you through the zone that would be Ideal, but if not try to mentally beat your time each time through the zone. 2 sets of 3 reps - 3min rest between reps, 10min rest between sets.

• Workout #3: Curve Sprinting and Speed Maintenance:

  • 30-30-30-60: Mark out 30m at the end of the curve for the 200m. Max acceleration effort to the end of the curve three times. On your fourth rep, extend that effort to 60m (30m on curve, 30m on straight), getting tall, staying relaxed, and maintaining your speed over the final 30m. Only one set, so give maximum effort on every rep! 

Plyometrics:

• Workout #1: Strength Building Circuit

  • 30m walking lunges, 30sec jumping squats, 30sec pulsing lunges, 30sec calf raises, 10x tuck jumps (high as you can, knees up to chest) ... 2 sets 

• Workout #2: Ankle Stiffness and Elasticity

  • 30sec pogo jumps, 30sec right leg side to side jumps, 30sec left leg side to side jumps, 30sec front to back jumps, 10x depth jump (jump down from a step or a chair onto the floor and Immediately pogo jump up as high as you can) ... 2 sets

• Workout #3: Stability

  • 30sec skater jumps (jump side to side from one foot to the other), 10x broad jumps (two feet together, jump as far forward as possible while landing on your feet), 30m of 45degree bounds (jump from your left foot 45 degrees forward+right and land softly on your right foot, then Immediately bound 45 degrees to the forward and left and land softly on your left foot) ... 2 sets

• Workout #4: Jumpers Circuit

  • 30m + 30m (out and back)  skip for height, 30m one leg (right) hops, 30m one leg (left) hops, 30m + 30m (out and back) bounding, 30m + 30m (out and back)  pogos for distance (stiff legs and cover as much ground as possible) ... 2 sets

Weight Room / Gym (lighter weights for explosive movement up, control the weights going down):

• Workout #1: Upper Body and Shoulders

  • Explosive Pushups (leave the ground, can lean on a bench to make this easier depending on your strength) 3x10

  • Hammer curl to should press (dumbbells at side, bicep curl and continue until dumbbells are at shoulder level, then press overhead) 3x6

  • Incline bench press (explosive up, controlled coming down) 3x6

  • Bent over rows with dumbbells (or do an advanced variation like Renegade Rows) 3x6

• Workout #2: Lower Body

  • Goblet Squats (hold dumbbell with both hands on your chest, explode up, control down for 3sec) 3x6

  • Standing Calf Raises (dumbbells, bodyweight, or barbell, explode up, control down 3sec) 3x6

  • Box Jumps (explode up and land softly on top of the box, step down for the next rep) 3x6

  • Bulgarian Split Squat (top of one foot on bench behind you, other out In front. Bodyweight or dumbbells) 3x6

Add a quick core workout with all of the workouts above (45 degree leg raises, bicycles, deadbugs, hill climbers + mountain climbers, one minute plank, etc)