PHASE 1 JAN – APRIL (1-2hrs a day) Routine to address weaker aspects like strength and starts
Day Focus Notes
Mon Hill ACCELERATION Legs should be feel Fresh Today. (Full recovery between)
4 x 10m (@90-95%
(Priority: Form) 3 x 20m
2-3 x 40m
+ GYM (5-7 X B.J.T) (3 X 8 B.P.L) (2-3 X 3 B.C) + ISO
Tue TECHNIQUE (Tempos) 8-10 x 100m (At 60-70%) (Opt. 3 x 12m Garage Run)
Active Recovery Barefoot and grass (2 min rest). Maintain Form
Wed ENDURANCE DAY 80m (@ 80-85%) – 100m (@ 90%) – 120m (@ 95%)
(Pyramid) 120m - 100m - 80m (Same intensity as above)
(Priority: 4 min recovery. Stop right Before Form
deteriorates)
Thu FULL REST
Fri TOP SPEED 3-5 X In-Out-In
15m Build – In (85%) Out (95%) In (Acc. again: Lengthened
stride)
(FEEL: Short High-Intensity Quality Bursts - Not long
endurance Bursts)
Sat Hill SPEED 2 X 30m
TRANSITION 2 X 50m
(Or Race Against Cars 2 X 70m
X 4-6) + GYM (5-7 X B.J.T) (3 X 8 B.P.L) (2-3 X 3 B.C) + ISO
Sun FULL REST
PHASE 2 JUN – AUG (Small Change)
Wed ENDURANCE DAY 1 X 150m (@ 80%)
1 X 180m (@ 85%)
1 X 200m (@ 80%)
[Link] Movements
8 X 12m Garage Runs (Acceleration Form) Full Rest
3-4 X Max Stair-Height Jumps
2 X 7 Boulder Power Lifts(B.P.L) (21kg) Full Rest …….OR (5 X Boulder Jump
Throws(B.J.T))
3-4 X Boulder Cleans(B.C) (53kg) Full Rest
AFTER SHOWER (100 Push Ups - 50 Leg Raises – 50 Fast Single Leg Calf Raises)
(ISO)METRICS: Rest 60–90 s between holds. Push hard, but stay stable
Wall drive (45degree) Hold – 4×20 s each leg
Split squat Hold (back knee above ground) – 3-4×30 s each leg
Calf raise – 3×30 s each leg. Stand on one leg. Rise onto forefoot. Knee slightly bent
(sprint position)
Single leg Hip lock – 3-4 ×30 s each leg
Hamstring Bridge Isometric (Injury armor) 3 x 20–40 seconds
Ankle Dorsiflexion Isometric (Foot control) 3 x15–30 seconds
NOTE: You can switch up: (Acc. Top Speed, Endurance) Days with (Technique or Rest Days)
60 – 65% 70 -75% (Controlled Running) 80% (Fast but Comfortable)
Very relaxed Light effort and smooth You’re “running fast” but
You can breathe Feel fast without trying still relaxed
through your nose to push You must focus
Arms swing easily Breathing is deep but You feel springy, not tense
No strain in hamstrings steady You can hold form for 150–
or calves Legs feel warm, not 200 m
You could talk in short loaded Breathing faster
sentences Stride feels long, not No panic, no leg tightness
After: You feel better, not tired snappy After: Slight leg heaviness
After: Mild fatigue only
85% (Strong / Controlled Speed) 90% (Hard / Race-Like) 95% (Near-Max) - top-speed
training
Noticeable effort Aggressive/ Serious Very intense arm swings
Things happen effort You can’t think much
automatically Ground feels “hard” Everything fires fast
Arms start working Hamstrings and glutes You feel tall and aggressive
harder are loaded Slight tension creeps in if
Legs feel powerful but Breathing is hard not careful
not strained You’re close to racing Any forcing here leads to
You must focus to stay intensity hamstring risk
relaxed Focus required to keep Cannot hold long (>40–60
You could go faster, but form m)
choose not to After: Legs feel heavy; CNS After: Legs feel “hit” or burst
After: Legs feel worked but not fatigue present
destroyed
@100% Competition only, OR very short reps: After: Heavy fatigue; long recovery needed