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4 Week Sprint Program

The document outlines a 4-week sprint training program for an athlete with an estimated 100m time of 12.1 seconds, focusing on improving acceleration, top speed, and mechanics. The program includes specific drills and exercises structured over three training days each week, with expected improvements in sprint time to 11.7–11.9 seconds. Key techniques and rules emphasize quality training and proper recovery to maximize performance gains.

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ontondahomulondo619
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4 views3 pages

4 Week Sprint Program

The document outlines a 4-week sprint training program for an athlete with an estimated 100m time of 12.1 seconds, focusing on improving acceleration, top speed, and mechanics. The program includes specific drills and exercises structured over three training days each week, with expected improvements in sprint time to 11.7–11.9 seconds. Key techniques and rules emphasize quality training and proper recovery to maximize performance gains.

Uploaded by

ontondahomulondo619
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

4-Week Sprint Training Program

(Tailored Plan)

Athlete Starting Point:

- Estimated 100m time: ~12.1 seconds

- No prior training, no spikes

- Strengths: Natural stride, relaxed running, upright mechanics

- Weaknesses: Acceleration, knee lift, arm efficiency

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TRUE POTENTIAL

- 1–2 months: 11.6–11.8

- 3–6 months: 11.2–11.5

- Long-term: 10.8–11.2

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PROGRAM STRUCTURE

Train 3 days per week

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WEEK 1–2

Day 1 – Acceleration

- Warm-up + drills (A-skips, high knees)

- 4 × 10m sprints
- 4 × 20m sprints

- 2 × 30m sprints

Focus: Stay low, push forward

Day 2 – Top Speed

- Drills

- 3 × 40m

- 3 × 60m (90–95%)

Focus: Knees up, strike down

Day 3 – Power + Mechanics

- 5 × pogo jumps

- 4 × bounds (20m)

- 4 × 30m sprints

Focus: Explosive ground contact

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WEEK 3–4

Day 1 – Acceleration

- 5 × 20m

- 4 × 30m

- 2 × 40m

Day 2 – Max Velocity

- 4 × 50m
- 3 × 60m

Focus: Relax and use fast arms

Day 3 – Speed Endurance

- 2 × 80m

- 3 × 60m

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TECHNIQUE CUES

- Knees up, step down

- Arms: cheek to hip

- Attack the ground

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IMPORTANT RULES

- Full rest (2–4 min)

- Quality over quantity

- Do not sprint fatigued

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EXPECTED RESULT AFTER 4 WEEKS

- Estimated improvement: 12.1 → 11.7–11.9

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