4-Week Weight Training Program for Speed & Explosive Development
Week 1 (Start of Peak Period) Week 2 Week 3 Week 4 (PEAK)
Day 1 • Warmup. • Warmup. • Warmup. • Warmup.
• 4 x 3 explosive hang power cleans (moderate weight • 4 x 3 explosive hang power cleans (moderate • 4 x 2 explosive hang power cleans • 4 x 2 explosive hang power cleans (moderate
and fast movements). weight and fast movements). (moderate weight and fast weight and fast movements).
• 4 x 3 half squats (90-degree knee angle). Moderate • 4 x 3 half squats (90-degree knee angle). Moderate movements). • 4 x 2 quarter squats (130-degree knee angle).
weight and fast movements. Immediately after each weight and fast movements. Immediately after • 4 x 2 quarter squats (130-degree knee Moderate weight and fast movements.
set, 2 bodyweight squat jumps are done. each set, 2 bodyweight squat jumps are done. angle). Moderate weight and fast Immediately after each set, 2 box jumps are
• 4 x 3 step-up jumps on a low box (around 25 – 30 cm • 4 x 3 step-up jumps on a low box (around 25 – 30 movements. Immediately after each done.
tall) on each leg. Light weight and explosive jumps. cm tall) on each leg. Light weight and explosive set, 2 box jumps are done. • 3 x 3 trap bar jumps (light weight and explosive
Immediately after each set, 2 step-up jumps at jumps. Immediately after each set, 2 step-up jumps • 4 x 3 trap bar jumps (light weight and jumps).
bodyweight are done on the same box. at bodyweight are done on the same box. explosive jumps). • 3 x 6 one-legged stiff-legged deadlifts (very light
• 3 x 6 explosive kettlebell swings. • 3 x 6 explosive kettlebell swings. • 3 x 6 one-legged stiff-legged deadlifts dumbbell). Focus on mobility through the
• 4 x 4 eccentric nordic hamstring curls. • 4 x 4 eccentric nordic hamstring curls. (very light dumbbell). Focus on hamstrings via very slow movements.
mobility through the hamstrings via
very slow movements.
Day 2 • 8 – 10-minute warmup on bike or similar. • 8 – 10-minute warmup on bike or similar. OFF OFF
• 10 min stretching and overall mobility work + 20- • 10 min stretching and overall mobility work + 20-
minute core/stability. minute core/stability.
Day 3 • Warmup. • Warmup. • Warmup. • Warmup.
• 4 x 3 explosive hang power snatch – light weight and • 4 x 3 explosive hang power snatch – light weight • 4 x 2 explosive hang power snatch – • 4 x 2 explosive hang power snatch – light weight
fast, explosive movements. and fast, explosive movements. light weight and fast, explosive and fast, explosive movements.
• 4 x 3 explosive quarter squats (130-degree knee • 4 x 3 explosive quarter squats – moderate weight movements. • 4 x 3 explosive quarter squats (130-degree knee
angle) – moderate weight and fast concentric part. and fast concentric part. Immediately after each • 4 x 3 explosive quarter squats (130- angle) – moderate weight and fast concentric
Immediately after each set, 2 bodyweight squat jumps set, 2 bodyweight squat jumps are done. degree knee angle) – moderate part. Immediately after each set, 2 bodyweight
are done. • 4 x 4 explosive bench press (moderate weight and weight and fast concentric part. squat jumps are done.
• 4 x 4 explosive bench press (moderate weight and fast). Immediately after each set, 2 • 4 x 3 step-up jumps on a low box (around 25 – 30
fast). • 4 x 4 hurdle hops. bodyweight squat jumps are done. cm tall) on each leg. Light weight and explosive
• 4 x 4 hurdle hops. • 4 x 3 trap bar jumps (light weight and jumps. Immediately after each set, 2 step-up
explosive jumps. jumps at bodyweight are done on the same box.
• 3 x 4 hurdle hops.
Created by the Danish Sprinter Simon Hansen, @simonhansen_
4-Week Weight Training Program for Speed & Explosive Development
With this training program, you also have access to my online exercise library. In there, you can find 95% of all of the prescribed
exercises. The library is still expanding, so if it’s not in there yet, it will be soon! Head there via this link:
If you are EVER in doubt about an exercise, check the exercise library. In there, you can also find a lot of the sprint drills needed during
the preparation (coordinative sprinting drills such as a-skip, quick switches, high knees, stiff-legged sprint, etc.
https://drive.google.com/drive/folders/1Acv6-QgOVd7iAwNl9NerJY7ey3OgSDYV?usp=sharing
Created by the Danish Sprinter Simon Hansen, @simonhansen_
