Weekly Training Structure

• Sprint Session: 5x per week (Speed, acceleration, endurance, and technical work)

• Weight Training: 3-4x per week (aligned with sprint needs)

• Plyometrics: 2-3x per week (integrated with sprint and weight training work)

• Recovery & Mobility: Daily (active recovery, massage, sleep focus)

Monday

AM- Acceleration (0-30m) + Plyo's   

PM - Lower body strength

Tuesday

AM- Max Velocity (Flying sprints)    

PM- Upper body strength

Wednesday

AM- Tempo runs (Endurance)                 

 PM- Mobility & recovery

Thursday

AM- Speed Endurance (150-300m)

PM- Lower body power

Friday

AM- Acceleration(30m) + bounding

PM- Upper body strength

Saturday

AM- Sprint-specific Strength

PM- Technical sprint drills

Sunday

AM- Active rest- mobility & core

Phase 1- General preparation (Week 1-6)

• Goal: Build a strength base, improve sprint mechanics and develop work capacity.

• Sprints: Short accelerations (0-40m), technical drills, moderate-speed endurance.

• Strength: hypertrophy & strength base (4x6-10 reps, moderate loads)

• Plyo's: Box jumps, bounding, med ball throws.

• Recovery: Focus on Mobility, core stability and injury prevention.

Phase 2- Strength & acceleration development (Week 7-12)

• Goal: Increase maximal strength and power while refining acceleration.

• Sprints: 0-60m sprints, sled sprints, resisted runs, top-speed drills.

• Strength: Heavy strength work (4x4-6reps, 85-90% 1 RM) for explosive power

• Plyo's: Depth jumps, bounding, hurdle hops.

• Speed Endurance: 120-300m runs to build lactice tolerance.

• Recovery: Focus on Mobility, core stability and injury prevention.

Phase 3- Power and speed transition (Week 13-18)

• Goal: Convert strength into sprint-specific power and refine sprinting efficiency.

• Sprints: Flying sprints (20m-40m), contrast training (heavy sled -> sprint).

• Strength: Speed strength focus (4x2-4 reps, lighter loads, explosive training)

• Plyo's: Max-height jumps, single-leg bounding, hurdle sprints.

• Speed Endurance: 150-300m reps with increased recovery.

• Recovery: Focus on Mobility, core stability and injury prevention.

Phase 4- Peaking & competition Prep (Week 19-24)

• Goal: Peak sprint speed, reduce training volume, and sharpen race execution.

• Sprints: Focus on race-day execution, full recovery sprints & block starts.

• Strength: Maintenance lifting (2-3x per week, 3x2-3 reos, 50-70% 1RM)

• Plyo's: Light bounding and explosive sprint drills (low volume, high intensity).

• Speed Endurance: Low volume, keep intensity high (shorter sprints at 95-100%).

• Recovery: Focus on Mobility, core stability and injury prevention.

Approach

• Sprint training takes priority - weight training supports but does not fatigue sprinting.

• Strength shifts to power & speed work in later phases - lifting volume decreases before competitions.

• Recovery is key - Ice baths, massage, proper sleep (7-9 hours/ nights) and optimal nutritions.

• Sprint-specific strength training (sled sprints, olympic lifts, plyos) - Ensure direct transfer to speed.