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Sprint Training Schedule

The document outlines an 8-week advanced-intermediate sprint training plan divided into four phases: Reintroduction, Foundation Building, Intensification, and Pre-Competition. Each phase includes specific workouts for acceleration, speed training, strength training, and active recovery, progressively increasing in intensity and complexity. The plan aims to enhance sprinting mechanics, speed endurance, and overall performance readiness.

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aya boumelha
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42 views5 pages

Sprint Training Schedule

The document outlines an 8-week advanced-intermediate sprint training plan divided into four phases: Reintroduction, Foundation Building, Intensification, and Pre-Competition. Each phase includes specific workouts for acceleration, speed training, strength training, and active recovery, progressively increasing in intensity and complexity. The plan aims to enhance sprinting mechanics, speed endurance, and overall performance readiness.

Uploaded by

aya boumelha
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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8-Week Advanced-Intermediate Sprint Training Plan

**Weeks 1-2: Reintroduction Phase**

Objective: Reacquaint your body with sprinting mechanics and build foundational fitness.

- Monday: Acceleration Drills

- 3 sets of 10-meter sprints

- 3 sets of 20-meter sprints

- 3 sets of 30-meter sprints

- Rest: 60 seconds between sprints

- Tuesday: Active Recovery

- 30-minute light cross-training (e.g., cycling or swimming)

- Wednesday: Speed Training

- 4-6 sets of 50-meter sprints (30m acceleration + 20m max velocity)

- Rest: Full recovery between sprints

- Thursday: Strength Training

- Focus on compound movements (e.g., squats, deadlifts)

- 3 sets of 8-10 reps

- Friday: Rest Day

- Saturday: Tempo Runs

- 3-4 sets of 150-meter runs at 70% effort


- Rest: 2-3 minutes between runs

- Sunday: Active Recovery

- 30-minute light jog or brisk walk

**Weeks 3-4: Foundation Building**

Objective: Enhance speed endurance and strength.

- Monday: Acceleration Development

- 4 sets of 30-meter sprints

- 2 sets of 40-meter sprints

- Rest: 90 seconds between sprints

- Tuesday: Plyometric Training

- Bounding exercises and box jumps

- 3 sets of 10 reps

- Wednesday: Speed Endurance

- 3 sets of 150-meter sprints at 80% effort

- Rest: 3 minutes between sprints

- Thursday: Strength Training

- Incorporate Olympic lifts (e.g., power cleans)

- 3 sets of 6-8 reps

- Friday: Rest Day


- Saturday: Hill Sprints

- 5 sets of 40-meter uphill sprints

- Rest: Walk back down for recovery

- Sunday: Active Recovery

- Yoga or stretching session

**Weeks 5-6: Intensification Phase**

Objective: Increase intensity and incorporate technical work.

- Monday: Block Starts and Acceleration

- 5 sets of 20-meter sprints from blocks

- Rest: 2 minutes between sprints

- Tuesday: Speed Training

- 4 sets of 60-meter sprints at maximum effort

- Rest: Full recovery between sprints

- Wednesday: Strength Training

- Focus on explosive movements (e.g., jump squats)

- 3 sets of 6 reps

- Thursday: Technical Drills

- Work on form and mechanics (stride length and frequency)

- Friday: Rest Day


- Saturday: Speed Endurance

- 2 sets of 200-meter sprints at 85% effort

- Rest: 4 minutes between sprints

- Sunday: Active Recovery

- Light swimming session

**Weeks 7-8: Pre-Competition Phase**

Objective: Fine-tune speed and ensure peak performance readiness.

- Monday: Acceleration and Speed

- 3 sets of 30-meter sprints

- 3 sets of 60-meter sprints

- Rest: 2-3 minutes between sprints

- Tuesday: Plyometric Training

- Depth jumps and hurdle hops

- 3 sets of 8 reps

- Wednesday: Speed Endurance

- 2 sets of 300-meter sprints at 75% effort

- Rest: 5 minutes between sprints

- Thursday: Technical Drills

- Focus on sprint starts and relaxation during max velocity

- Friday: Rest Day


- Saturday: Short Sprints

- 6 sets of 40-meter sprints at 90% effort

- Rest: 3 minutes between sprints

- Sunday: Rest Day

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