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Track Sprinter Strength & Conditioning Guide

Aldelyn P. Garlit is a sprinter in track and field, focusing on conditioning and strength training. The training regimen includes warm-ups, various strength exercises like squats and lunges, and conditioning drills such as hill sprints and agility training. Key factors for training success include progressive overload, proper form, and consistency in workouts.

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35 views1 page

Track Sprinter Strength & Conditioning Guide

Aldelyn P. Garlit is a sprinter in track and field, focusing on conditioning and strength training. The training regimen includes warm-ups, various strength exercises like squats and lunges, and conditioning drills such as hill sprints and agility training. Key factors for training success include progressive overload, proper form, and consistency in workouts.

Uploaded by

lucino.gabreavem
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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ATHLETE NAME: Aldelyn P.

Garlit
SPORT: Track and Field
POSITION: Sprinter
Conditioning Drills Training Factors of
Strength Training 1. Warm-up: 5-10 1. Hill Sprints (3
minutes of cardio and
Power/ speed/agility
1. Squats: Works quadriceps, sets, 6-8 reps)
dynamic stretching. 1. Hill Sprints (30-90
hamstrings, glutes, and core. 2. Resistance Band
2. Progressive meters): Build explosive
2. Leg Press: Targets quadriceps, Training (3 sets, 8- 1. Sprint-Specific
Overload: Gradually power.
hamstrings, and glutes. 10 reps) Training: Hill sprints,
increase weight or 2. Resistance Band
3. Leg Extensions: Isolates resistance. 3. Pro Agility resistance band training.
Training: Enhance
quadriceps. Shuttle (3 sets, 6-8
3. Proper Form: acceleration. 2. Strength Training:
reps)
4. Lunges: Functional exercise Maintain correct 3. Pro Agility Shuttle: Weightlifting,
engaging quadriceps, technique to avoid 4. Box Jumps (3 plyometrics.
Improve agility and
hamstrings, glutes, and core. injury. sets, 8-10 reps)
reaction time.
3. Plyometric Training:
5. Step-Ups: Targets quadriceps, 4. 3-4 Sets: Per 5. Cool-down (10-
4. Box Jumps: Develop Jump squats, box jumps.
hamstrings, glutes, and core. exercise, with 8-12 15 minutes)
explosive power.
6. Bulgarian Split Squats: reps. 4. Agility Drills: Shuttle
5. Depth Jumps:
Challenges quadriceps, 5. Rest: 60-90 seconds runs, cone drills.
Enhance reactive
hamstrings, and glutes. between sets. strength. 5. Periodization:
7. Front Squats: Emphasizes 6. Consistency: Train 6. Lateral Bounds: Structured training
quadriceps and core quadriceps 2-3 times Improve acceleration phases.
engagement. weekly. and deceleration.

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