JUST-SPRINT.

COM
WHY SPRINTEMBER?
SPRINTember is an initiative to place an emphasis on sprinting and speed as it pertains to performance!
It is an educational & interactive month focused on speed development training!
Should you only sprint one month out of the year?
NO.
You should sprint YEAR ROUND if you are truly after speed development!
THE GOAL OF THIS INITIATIVE IS TO EDUCATE & POPULARIZE SPEED DEVELOPMENT METHODS ... AND GET FAST!

WHICH PROGRAM SHOULD I FOLLOW?

We all enjoy training. With that being said, we want to CONTINUE to train daily (injury free). For this reason, it is time to set aside the ego and go with
the plan that fits your past training and experiences with your current preparedness.

BEGINNER-INTERMEDIATE PLAN INTERMEDIATE-ADVANCED PLAN

YOU'VE DABBLED IN ACCEL STARTS & PLYO'S YOU'VE DABBLED IN MAX V SPRINTS
YOU DON’T MAX V SPRINT REGULARLY YOU REGULARLY SPRINT, JUMP, THROW
"BIG CAT" / STRENGTH DOMINANT ATHLETE "FAST CAT" / ELASTIC DOMINANT ATHLETE
CHOOSE WISELY!

CAN I ADJUST THE PROGRAM?

THE PROGRAM AS IT'S OUTLINED TAKES A MODERATELY CONSERVATIVE APPROACH IN DISTANCE AND VOLUME.
WITH THIS BEING SAID, LESS IS OFTEN MORE WITH HIGH INTENSITY SPRINTING.
I WOULD RECOMMEND TO COMPLETE THE PROGRAM AS IS FOR YOUR FIELD WORK UNLESS YOU ARE ACCUSTOMED TO SIGNIFICANTLY
MORE VOLUME WITH HIGH INTENSITY SPRINT WORK.
THIS WILL HELP ENSURE OPTIMAL HEALTH THROUGHOUT THE MONTH AND MOVING FORWARD.
THERE ARE RANGES OF REPS FOR A REASON - ADJUST ACCORDINGLY TO FEEL. AVOID FEELINGS OF TIGHT, TIRED, OR BOREDOM
 JUST-SPRINT.COM
WHERE DOES THE WEIGHT ROOM FIT IN?
THIS MAY BE ONE OF THE MOST CRUCIAL COMPONENTS IN THE ENTIRE PROGRAM!
Remember, stress is hollistic. If you perform 10x10 RDL's the day before max velocity sprinting, are you setting yourself up for success or
injury? The Central Nervous System is the Ultimate governor. Structure your training program accordingly.
We advocate to utilize Charlie Francis Hi-Lo Model for field work COMPLIMENTING the weight room rather than COMPETING against one
another. This would include a 5 day model (HI-LO) as outlined below.

WHY HI-LO CNS TRAINING?

High CNS days increase top-end alactic outputs

LO CNS bouts enhance recovery between HI CNS
days
Polarization of training avoids middle intensity
zones.
Middle intensity (running velocity between 76% -
94%) is too slow to be specific to the objective of
performance and too fast to recover from within 48
hours.
Necessary to have 48-72 hours recovery between HI
CNS training days.
 JUST-SPRINT.COM

WEIGHTS OR SPEED FIRST?

SPEED FIRST. ALWAYS.
IN ITS SIMPLIST FORM - WHEN WE LIFT, OUR MUSCLES CONTRACT (SHORTEN) & INCREASE TENSION (BECOME STIFF)
NOW ASK YOURSELF, IS THIS AN OPTIMAL ENVIRONMENT TO PERORM A FLUID, DYNAMIC, MAXIMAL INTENSITY MAX VELOCITY SPRINT?
MEANWHILE, RATE OF FORCE DEVELOPMENT, GROUND REACTION FORCES, AND RELAXATION RATES
ARE ALL CRITICAL TO SPRINT PERFORMANCE AND MAXIMAL OUTPUTS.
WHY ATTEMPT TO PERFORM THIS ACTION IN A FATIGUED, SHORTENED, TENSE STATE FOLLOWING A LIFT?
THERE ARE A PLETHORA OF OTHER REASONS WE CAN DIVE INTO, BUT THIS COMMON SENSE ONE SHOULD SUFFICE.

THE RULES
1. Follow HI-LO CNS Field Work / Weight Room Outline
2. 48-72 hours between HI CNS bouts
3. LO CNS Work performed EXTENSIVELY (60-70%) = Last rep should feel like the first.
4. 1 Minute rest for every 10 yards covered with HI CNS sprinting.
5. Don't think about cues, form, etc. JUST SPRINT > RUN
6. Post video's, comment, have fun, join the movement.

HOW DO I KNOW IF I'M MAKING PROGRESS?

1. TIME YOURSELF
2. VIDEO YOURSELF
3. POST YOURSELF FOR OTHERS TO COMMENT ON
 JUST-SPRINT.COM
WARMUP NOTES: WARMUPS
THERMAL: HIGH CNS - ACCEL EMPHASIS HIGH CNS - MAX V EMPHASIS
LO INTENSITY / INCREASE BLOOD FLOW THERMAL THERMAL
LIMITED REST BETWEEN TEMPO RUN + ARM HUG 25y FWD SKIP+ARM ACTION 25y
LATERAL SLIDE + OH SWING 25y / 25y FWD LAT SHUFFLE 25y / 25y

LO CNS WARMUP
DYNAMIC MOBILIZATION: BWD JOG 25y BWD SKIP + ARM CIRCLE 25y
MODERATE INTENSITY DYNAMIC MOBILIZATION DYNAMIC MOBILIZATION
JOG BACK AFTER REP ANKLE PULL + REACH 10y ANKLE PULL + REACH 10y
SL SCOOPS 10y SL SCOOPS 10y
REVERSE LUNGE- TWIST + ELBOW- FWD LUNGE ELBOW INSTEP + T-SPINE +
10y 10y
POWER-SPEED: INSTEP HAMMY
MODERATE - HIGH INTENSITY HIGH KNEE CARIOCA 10y HIGH KNEE CARIOCA 10y
WALK BACK AFTER REP STRAIGHT LEG SKIPS 10y STRAIGHT LEG SKIPS 10y
BWD REACHBACKS 20y BWD REACHBACKS 20y
PRIMER: POWER-SPEED POWER-SPEED
HIGH INTENSITY DYNAMIC A MARCH w/ PAUSE 10y ANKLE DRIBBLES 10y
RECOVER BETWEEN REPS ANKLE DRIBBLES 20y CALF DRIBBLES 20y
CALF DRIBBLES 20y DRIBBLE BLEEDS 20y
DRIBBLE BLEEDS 2x20y 1,2,3, SWITCH (BOOM BOOMS) 2x20y
STRAIGHT LEG BOUND BUILD-UPS 20y STRAIGHT LEG BOUND BUILD-UPS 20y
HIGH KNEE - SMOOTH/HARD/ACCEL 5y/5y/5y HIGH KNEE - SMOOTH/HARD/ACCEL 5y/5y/5y
20y BUILDUPS (85% / 95%) x2 20y BUILDUPS (85% / 95%) x2
PRIMER PRIMER
"DRILLS DO NOT MAKE YOU FAST, FWD SL POGO'S 5y / 5y FWD DL POGO'S 10y
THEY PROVIDE CONTEXT" SHOCK DROP SPLIT SQUAT x2 ea SL RDL + HIGH KNEE POS. x2 ea
- DAN PFAFF 2pt ACCEL 2x10y 2pt ACCEL 2x10y

JUST. KEEP. SPRINTING.

 JUST-SPRINT.COM
WEEK 1
BEGINNER -
INTERMEDIATE
LO CNS WARMUP HIGH CNS WARMUP: ACCEL EMPHASIS LO CNS WARMUP LO CNS WARMUP HIGH CNS WARMUP: MAX V EMPHASIS

0 0 0 0 0

THEME: REGENERATIVE THEME: ACCEL THEME: REGENERATIVE THEME: REGENERATIVE THEME: MAX V

PREP! VECTOR: HORIZONTAL PREP! TECHNICAL VECTOR: VERTICAL

DAY 1 - LO

DAY 4 - LO

DAY 5 - HI
DAY 3 - LO
DAY 2 - HI
QUALITY: FORCE POTENTIATION QUALITY: ELASTIC

EMPHASIS: STR. & POWER EMPHASIS: SPEED

"DON’T LET TOMORROW BE RUINED BY TODAY" G.C.T. / S.S.C : LONGER "DON’T LET TOMORROW BE RUINED BY TODAY" "DON’T LET TOMORROW BE RUINED BY TODAY" G.C.T. / S.S.C : SHORTER
- TONY HOLLER - TONY HOLLER - TONY HOLLER

EXERCISE NOTES EXERCISE NOTES EXERCISE NOTES EXERCISE NOTES EXERCISE NOTES

1 1 1 1
IF YOU ARE NEED TO DECREASE THE VOLUME OR IF YOU ARE NEED TO DECREASE THE VOLUME OR
INTENSITY DUE TO VERY MINIMAL PREP FOR INTENSITY DUE TO VERY MINIMAL PREP FOR
SPRINTING, PLEASE DO SO! SPRINTING, PLEASE DO SO!
THROW FULL REST

EXTENSIVE MB SMOOTH / FLUID REST EXTENSIVE MB SMOOTH / FLUID MB NO CM x5 REST

MB TRICEP OH :10s ON / :20s OFF SPRINT 1 MIN / 10 YARDS :10s ON / :20s OFF VERT SCOOP THROW SPRINT 1 MIN / 10 YARDS

MB CHEST PASS 2-4 ROUNDS HILL SPRINTS @10-15y x3-4 MB SQUARE ROTARY 2-4 ROUNDS CHAIN SPRINTS x2-3

MB UH STATIC MB LATERAL ROTARY DRILL WORK 70% OR @ 15%

OR OR MB SA SHOT PUT DOWEL @ BACK RUNS 4x20y LIGHT SLED SPRINTS SPEED DECREMENT

BW PROWLER PUSH @80% BW MB PUNCH RUNS 2x20y @15y BUILD / 10y FLY OR

x3-4 TEMPO'S 60-70% SPEED 15% BODYWEIGHT

2x5 @ 40y :20s B/W REPS FLY IN

2PT ACCEL x3-4 @90% 2 MIN B/W SETS @10y BUILD / 10y FLY x2-3 @90%

EXTENSIVE HOPS SMOOTH / FLUID @10y x1-2 @100%

:10s ON / :20s OFF

VERTICAL 2-4 ROUNDS JUMP FULL REST JUMP FULL REST

FORWARD BROAD JUMP (SINGLE) x3-4 DEPTH DROP + VERT JUMP x 3-4

LATERAL STICK IT! STICK IT!

THROW FULL REST THROW FULL REST

MB NO CM 3x2 MB NO CM 3x2

UH FWD THROW OH BWD THROW

5 REGEN 10 MIN 5 REGEN 10 MIN 5 REGEN 10 MIN 5 REGEN 10 MIN 5 REGEN 10 MIN

SPRINT. WITH. US.

 JUST-SPRINT.COM
WEEK 2
BEGINNER -
INTERMEDIATE
LO CNS WARMUP HIGH CNS WARMUP: ACCEL EMPHASIS LO CNS WARMUP LO CNS WARMUP HIGH CNS WARMUP: MAX V EMPHASIS

0 0 0 0 0

THEME: REGENERATIVE THEME: ACCEL THEME: REGENERATIVE THEME: REGENERATIVE THEME: MAX V

PREP! VECTOR: HORIZONTAL PREP! TECHNICAL VECTOR: VERTICAL

DAY 1 - LO

DAY 4 - LO

DAY 5 - HI
DAY 3 - LO
DAY 2 - HI
QUALITY: FORCE POTENTIATION QUALITY: ELASTIC

EMPHASIS: STR. & POWER EMPHASIS: SPEED

"DON’T LET TOMORROW BE RUINED BY TODAY" G.C.T. / S.S.C : LONGER "DON’T LET TOMORROW BE RUINED BY TODAY" "DON’T LET TOMORROW BE RUINED BY TODAY" G.C.T. / S.S.C : SHORTER
- TONY HOLLER - TONY HOLLER - TONY HOLLER

EXERCISE NOTES EXERCISE NOTES EXERCISE NOTES EXERCISE NOTES EXERCISE NOTES

1 1 1 1
IF YOU ARE NEED TO DECREASE THE VOLUME OR IF YOU ARE NEED TO DECREASE THE VOLUME OR
INTENSITY DUE TO VERY MINIMAL PREP FOR INTENSITY DUE TO VERY MINIMAL PREP FOR
SPRINTING, PLEASE DO SO! SPRINTING, PLEASE DO SO!
THROW FULL REST

EXTENSIVE MB SMOOTH / FLUID REST EXTENSIVE MB SMOOTH / FLUID MB CM x5 REST

MB TRICEP OH :15s ON / :15s OFF SPRINT 1 MIN / 10 YARDS :15s ON / :15s OFF VERT SCOOP THROW SPRINT 1 MIN / 10 YARDS

MB CHEST PASS 2-4 ROUNDS HILL SPRINTS @10-15y x3-4 MB SQUARE ROTARY 2-4 ROUNDS CHAIN SPRINTS x2-3

MB UH STATIC MB LATERAL ROTARY DRILL WORK 70% OR @ 15%

OR OR MB SA SHOT PUT DOWEL @ BACK RUNS 4x20y LIGHT SLED SPRINTS SPEED DECREMENT

BW PROWLER PUSH @80% BW MB PUNCH RUNS 4x20y @15y BUILD / 10y FLY OR

x3-4 TEMPO'S 60-70% SPEED WICKETS 2x20y 15% BODYWEIGHT

2x6 @ 40y :20s B/W REPS FLY IN

2PT ACCEL x1-2 @90% 2 MIN B/W SETS @10y BUILD / 10y FLY x1-3 @100%

EXTENSIVE HOPS SMOOTH / FLUID @10y x2-3 @100%

:10s ON / :20s OFF

VERTICAL 2-4 ROUNDS JUMP FULL REST JUMP FULL REST

FORWARD BROAD JUMP (SINGLE) X4-6 DEPTH DROP + VERT JUMP x 4-5

LATERAL (BACK & FORTH) STICK IT! STICK IT!

THROW FULL REST THROW FULL REST

MB CM 3x2 MB CM 3x2

UH FWD THROW OH BWD THROW

5 REGEN 10 MIN 5 REGEN 10 MIN 5 REGEN 10 MIN 5 REGEN 10 MIN 5 REGEN 10 MIN

SPRINT. WITH. US.

 JUST-SPRINT.COM
WEEK 3
BEGINNER -
INTERMEDIATE
LO CNS WARMUP HIGH CNS WARMUP: ACCEL EMPHASIS LO CNS WARMUP LO CNS WARMUP HIGH CNS WARMUP: MAX V EMPHASIS

0 0 0 0 0

THEME: REGENERATIVE THEME: ACCEL THEME: REGENERATIVE THEME: REGENERATIVE THEME: MAX V

PREP! VECTOR: HORIZONTAL PREP! TECHNICAL VECTOR: VERTICAL

DAY 1 - LO

DAY 4 - LO

DAY 5 - HI
DAY 3 - LO
DAY 2 - HI
QUALITY: FORCE POTENTIATION QUALITY: ELASTIC

EMPHASIS: STR. & POWER EMPHASIS: SPEED

"DON’T LET TOMORROW BE RUINED BY TODAY" G.C.T. / S.S.C : LONGER "DON’T LET TOMORROW BE RUINED BY TODAY" "DON’T LET TOMORROW BE RUINED BY TODAY" G.C.T. / S.S.C : SHORTER
- TONY HOLLER - TONY HOLLER - TONY HOLLER

EXERCISE NOTES EXERCISE NOTES EXERCISE NOTES EXERCISE NOTES EXERCISE NOTES

1 1 1 1
IF YOU ARE NEED TO DECREASE THE VOLUME OR IF YOU ARE NEED TO DECREASE THE VOLUME OR
INTENSITY DUE TO VERY MINIMAL PREP FOR INTENSITY DUE TO VERY MINIMAL PREP FOR
SPRINTING, PLEASE DO SO! SPRINTING, PLEASE DO SO!
THROW FULL REST

EXTENSIVE MB SMOOTH / FLUID REST EXTENSIVE MB SMOOTH / FLUID MB CM x5 REST

MB TRICEP OH :15s ON / :15s OFF SPRINT 1 MIN / 10 YARDS :15s ON / :15s OFF VERT SCOOP THROW SPRINT 1 MIN / 10 YARDS

MB CHEST PASS 3-6 ROUNDS HILL SPRINTS @10-15y x4-5 MB SQUARE ROTARY 3-6 ROUNDS CHAIN SPRINTS x2-3

MB UH STATIC MB LATERAL ROTARY DRILL WORK 70% OR @ 10%

MB UH DYNAMIC OR OR MB SA SHOT PUT DOWEL OH RUNS 4x20y LIGHT SLED SPRINTS SPEED DECREMENT

BW PROWLER PUSH @50% BW MB PUNCH RUNS 4x20y @15y BUILD / 10y FLY OR

x4-5 TEMPO'S 60-70% SPEED WICKETS 4x20y 10% BODYWEIGHT

3x4 @ 40y :20s B/W REPS FLY IN

2PT ACCEL x1-2 @90% 2 MIN B/W SETS @10y BUILD / 10y FLY x2-4 @100%

EXTENSIVE HOPS SMOOTH / FLUID @10y x3-4 @100%

:15s ON / :15s OFF

FORWARD 2-4 ROUNDS JUMP FULL REST JUMP FULL REST

BACKWARD BROAD JUMP (DOUBLE) x3-5 DEPTH DROP + HURDLE HOP x 3-4

LATERAL (BACK & FORTH) STICK IT! + BROAD JUMP

FWD ZIG ZAG STICK IT!

THROW FULL REST THROW FULL REST

MB CM 3x3 MB CM 3x3

UH FWD THROW OH BWD THROW

5 REGEN 10 MIN 5 REGEN 10 MIN 5 REGEN 10 MIN 5 REGEN 10 MIN 5 REGEN 10 MIN

SPRINT. WITH. US.

 JUST-SPRINT.COM
WEEK 4
BEGINNER -
INTERMEDIATE
LO CNS WARMUP HIGH CNS WARMUP: ACCEL EMPHASIS LO CNS WARMUP LO CNS WARMUP HIGH CNS WARMUP: MAX V EMPHASIS

0 0 0 0 0

THEME: REGENERATIVE THEME: ACCEL THEME: REGENERATIVE THEME: REGENERATIVE THEME: MAX V

PREP! VECTOR: HORIZONTAL PREP! TECHNICAL VECTOR: VERTICAL

DAY 1 - LO

DAY 4 - LO

DAY 5 - HI
DAY 3 - LO
DAY 2 - HI
QUALITY: FORCE POTENTIATION QUALITY: ELASTIC

EMPHASIS: STR. & POWER EMPHASIS: SPEED

"DON’T LET TOMORROW BE RUINED BY TODAY" G.C.T. / S.S.C : LONGER "DON’T LET TOMORROW BE RUINED BY TODAY" "DON’T LET TOMORROW BE RUINED BY TODAY" G.C.T. / S.S.C : SHORTER
- TONY HOLLER - TONY HOLLER - TONY HOLLER

EXERCISE NOTES EXERCISE NOTES EXERCISE NOTES EXERCISE NOTES EXERCISE NOTES

1 1 1 1
IF YOU ARE NEED TO DECREASE THE VOLUME OR IF YOU ARE NEED TO DECREASE THE VOLUME OR
INTENSITY DUE TO VERY MINIMAL PREP FOR INTENSITY DUE TO VERY MINIMAL PREP FOR
SPRINTING, PLEASE DO SO! SPRINTING, PLEASE DO SO!
THROW FULL REST

EXTENSIVE MB SMOOTH / FLUID REST EXTENSIVE MB SMOOTH / FLUID MB HOP + x5 REST

MB TRICEP OH :20s ON / :10s OFF SPRINT 1 MIN / 10 YARDS :20s ON / :10s OFF VERT SCOOP THROW SPRINT 1 MIN / 10 YARDS

MB CHEST PASS 3-6 ROUNDS HILL SPRINTS @10-15y x4-5 MB SQUARE ROTARY 3-6 ROUNDS CHAIN SPRINTS x2-3

MB UH STATIC MB LATERAL ROTARY DRILL WORK 70% OR @ 5%

MB UH DYNAMIC OR OR MB SA SHOT PUT DOWEL OH RUNS 4x20y LIGHT SLED SPRINTS SPEED DECREMENT

BW PROWLER PUSH @50% BW MB PUNCH RUNS 4x20y @15y BUILD / 10y FLY OR

x4-5 TEMPO'S 60-70% SPEED WICKETS 4x20y 5% BODYWEIGHT

TIMED SPRINTS IF POSSIBLE 3x4 @ 40y :20s B/W REPS FLY IN

2PT ACCEL 2 MIN B/W SETS @10y BUILD / 10y FLY x2-4 @100%

EXTENSIVE HOPS SMOOTH / FLUID @10y x4-5 @100% TIMED SPRINTS IF POSSIBLE
:15s ON / :15s OFF

FORWARD 2-4 ROUNDS JUMP FULL REST JUMP FULL REST

BACKWARD BROAD JUMP (TRIPLE) x3-5 DEPTH DROP + HURDLE HOP x 3-4

LATERAL (BACK & FORTH) STICK IT! + BROAD JUMP

FWD ZIG ZAG CONTINUOUS!

THROW FULL REST THROW FULL REST

MB HOP + 3x3 MB HOP + 3x3

UH FWD THROW OH BWD THROW

5 REGEN 10 MIN 5 REGEN 10 MIN 5 REGEN 10 MIN 5 REGEN 10 MIN 5 REGEN 10 MIN

SPRINT. WITH. US.

 JUST-SPRINT.COM
WEEK 1
INTERMEDIATE -
ADVANCED
HIGH CNS WARMUP: ACCEL EMPHASIS LO CNS WARMUP HIGH CNS WARMUP: MAX V EMPHASIS LO CNS WARMUP HIGH CNS WARMUP: ACCEL EMPHASIS

0 0 0 0 0

THEME: ACCEL THEME: REGENERATIVE THEME: MAX V THEME: REGENERATIVE THEME: ACCEL

VECTOR: HORIZONTAL VECTOR: VERTICAL VECTOR: COMBO

DAY 4 - LO
DAY 1 - HI

DAY 5 - HI
DAY 2 - LO

DAY 3 - HI
QUALITY: FORCE QUALITY: ELASTIC QUALITY: FORCE

EMPHASIS: STR. & POWER EMPHASIS: SPEED EMPHASIS: COMBO

G.C.T. / S.S.C : LONGER "DON’T LET TOMORROW BE RUINED BY TODAY" G.C.T. / S.S.C : SHORTER "DON’T LET TOMORROW BE RUINED BY TODAY" G.C.T. / S.S.C : LONGER
- TONY HOLLER - TONY HOLLER

EXERCISE NOTES EXERCISE NOTES EXERCISE NOTES EXERCISE NOTES EXERCISE NOTES

1 1 1 1 1
IF YOU ARE EXPERIENCED IN SPRINTING AND HAVE IF YOU ARE EXPERIENCED IN SPRINTING AND HAVE IF YOU ARE EXPERIENCED IN SPRINTING AND HAVE
BUILT UP VOLUME RECENTLY, FEEL FREE TO INCREASE BUILT UP VOLUME RECENTLY, FEEL FREE TO INCREASE BUILT UP VOLUME RECENTLY, FEEL FREE TO INCREASE
ACCORDINGLY ACCORDINGLY ACCORDINGLY
EXTENSIVE MB SMOOTH / FLUID EXTENSIVE MB SMOOTH / FLUID

REST MB TRICEP OH :10s ON / :20s OFF REST :10s ON / :20s OFF REST

SPRINT 1 MIN / 10 YARDS MB CHEST PASS 2-4 ROUNDS SPRINT 1 MIN / 10 YARDS MB SQUARE ROTARY 2-4 ROUNDS SPRINT 1 MIN / 10 YARDS

HILL SPRINTS @10-15y x4-5 MB UH STATIC CHAIN SPRINTS x2-3 MB LATERAL ROTARY HILL SPRINTS @10-15y x3-4

OR @ 10% MB SA SHOT PUT

OR OR LIGHT SLED SPRINTS SPEED DECREMENT OR OR

BW PROWLER PUSH @80% BW @15y BUILD / 10y FLY OR TEMPO'S 60-70% SPEED BW PROWLER PUSH @50% BW

x4-5 10% BODYWEIGHT 2x6 @ 40y :20s B/W REPS x3-4

FLY IN 2 MIN B/W SETS

2PT ACCEL EXTENSIVE HOPS SMOOTH / FLUID @15y BUILD / 10y FLY x2-3 3PT ACCEL

@10y x4-5 :10s ON / :20s OFF @10y x3-4

VERTICAL 2-4 ROUNDS

JUMP FULL REST FORWARD JUMP FULL REST THROW FULL REST

TRIPLE BROAD JUMP x3-4 LATERAL REPEAT HURDLE HOP (STICK) x2-3 REPS MB NO CM VERT SCOOP THROW 3x2

STICK IT! STICK IT! @ 4-5 HURDLES

THROW FULL REST THROW FULL REST DRILL WORK @80%

MB CM UH FWD THROW 2x3 MB CM OH BWD THROW 3x2 MB PUNCH RUNS 2x20y

WICKETS 2x20y

5 REGEN 10 MIN 5 REGEN 10 MIN 5 REGEN 10 MIN 5 REGEN 10 MIN 5 REGEN 10 MIN

SPRINT. WITH. US.

 JUST-SPRINT.COM
WEEK 2
INTERMEDIATE -
ADVANCED
HIGH CNS WARMUP: ACCEL EMPHASIS LO CNS WARMUP HIGH CNS WARMUP: MAX V EMPHASIS LO CNS WARMUP HIGH CNS WARMUP: ACCEL EMPHASIS

0 0 0 0 0

THEME: ACCEL THEME: REGENERATIVE THEME: MAX V THEME: REGENERATIVE THEME: ACCEL

VECTOR: HORIZONTAL VECTOR: VERTICAL VECTOR: COMBO

DAY 4 - LO
DAY 1 - HI

DAY 5 - HI
DAY 2 - LO

DAY 3 - HI
QUALITY: FORCE QUALITY: ELASTIC QUALITY: FORCE

EMPHASIS: STR. & POWER EMPHASIS: SPEED EMPHASIS: COMBO

G.C.T. / S.S.C : LONGER "DON’T LET TOMORROW BE RUINED BY TODAY" G.C.T. / S.S.C : SHORTER "DON’T LET TOMORROW BE RUINED BY TODAY" G.C.T. / S.S.C : LONGER
- TONY HOLLER - TONY HOLLER

EXERCISE NOTES EXERCISE NOTES EXERCISE NOTES EXERCISE NOTES EXERCISE NOTES

1 1 1 1 1
IF YOU ARE EXPERIENCED IN SPRINTING AND HAVE IF YOU ARE EXPERIENCED IN SPRINTING AND HAVE IF YOU ARE EXPERIENCED IN SPRINTING AND HAVE
BUILT UP VOLUME RECENTLY, FEEL FREE TO INCREASE BUILT UP VOLUME RECENTLY, FEEL FREE TO INCREASE BUILT UP VOLUME RECENTLY, FEEL FREE TO INCREASE
ACCORDINGLY ACCORDINGLY ACCORDINGLY
EXTENSIVE MB SMOOTH / FLUID EXTENSIVE MB SMOOTH / FLUID

REST MB TRICEP OH :15s ON / :15s OFF REST :15s ON / :15s OFF REST

SPRINT 1 MIN / 10 YARDS MB CHEST PASS 2-4 ROUNDS SPRINT 1 MIN / 10 YARDS MB SQUARE ROTARY 2-4 ROUNDS SPRINT 1 MIN / 10 YARDS

HILL SPRINTS @10-15y x4-5 MB UH STATIC CHAIN SPRINTS x3-4 MB LATERAL ROTARY HILL SPRINTS @10-15y x3-4

MB UH DYNAMIC OR @ 10% MB SA SHOT PUT

OR OR LIGHT SLED SPRINTS SPEED DECREMENT OR OR

BW PROWLER PUSH @100% BW @20y BUILD / 10y FLY OR TEMPO'S 60-70% SPEED BW PROWLER PUSH @40% BW

x4-5 10% BODYWEIGHT 2x7 @ 40y :20s B/W REPS x3-4

FLY IN 2 MIN B/W SETS

2PT ACCEL EXTENSIVE HOPS SMOOTH / FLUID @15y BUILD / 10y FLY x2-4 3PT ACCEL

@10y - 15y x5-6 :15s ON / :15s OFF @10y x3-4

VERTICAL 2-4 ROUNDS

JUMP FULL REST FORWARD JUMP FULL REST THROW FULL REST

TRIPLE BROAD JUMP x3-4 BACKWARD REPEAT HURDLE HOP (SKIP) x3-4 REPS MB CM VERT SCOOP THROW 3x2

STICK IT! LATERAL STICK IT! @ 4-5 HURDLES

THROW FULL REST THROW FULL REST DRILL WORK @80%

MB HOP + UH FWD THROW 2x3 MB CM OH BWD THROW 3x2 MB PUNCH RUNS 4x20y

WICKETS 4x20y

5 REGEN 10 MIN 5 REGEN 10 MIN 5 REGEN 10 MIN 5 REGEN 10 MIN 5 REGEN 10 MIN

SPRINT. WITH. US.

 JUST-SPRINT.COM
WEEK 3
INTERMEDIATE -
ADVANCED
HIGH CNS WARMUP: ACCEL EMPHASIS LO CNS WARMUP HIGH CNS WARMUP: MAX V EMPHASIS LO CNS WARMUP HIGH CNS WARMUP: ACCEL EMPHASIS

0 0 0 0 0

THEME: ACCEL THEME: REGENERATIVE THEME: MAX V THEME: REGENERATIVE THEME: ACCEL

VECTOR: HORIZONTAL VECTOR: VERTICAL VECTOR: COMBO

DAY 4 - LO
DAY 1 - HI

DAY 5 - HI
DAY 2 - LO

DAY 3 - HI
QUALITY: FORCE QUALITY: ELASTIC QUALITY: FORCE

EMPHASIS: STR. & POWER EMPHASIS: SPEED EMPHASIS: COMBO

G.C.T. / S.S.C : LONGER "DON’T LET TOMORROW BE RUINED BY TODAY" G.C.T. / S.S.C : SHORTER "DON’T LET TOMORROW BE RUINED BY TODAY" G.C.T. / S.S.C : LONGER
- TONY HOLLER - TONY HOLLER

EXERCISE NOTES EXERCISE NOTES EXERCISE NOTES EXERCISE NOTES EXERCISE NOTES

1 1 1 1 1
IF YOU ARE EXPERIENCED IN SPRINTING AND HAVE IF YOU ARE EXPERIENCED IN SPRINTING AND HAVE IF YOU ARE EXPERIENCED IN SPRINTING AND HAVE
BUILT UP VOLUME RECENTLY, FEEL FREE TO INCREASE BUILT UP VOLUME RECENTLY, FEEL FREE TO INCREASE BUILT UP VOLUME RECENTLY, FEEL FREE TO INCREASE
ACCORDINGLY ACCORDINGLY ACCORDINGLY
EXTENSIVE MB SMOOTH / FLUID EXTENSIVE MB SMOOTH / FLUID

REST MB TRICEP OH :20s ON / :15s OFF REST :20s ON / :15s OFF REST

SPRINT 1 MIN / 10 YARDS MB CHEST PASS 3-6 ROUNDS SPRINT 1 MIN / 10 YARDS MB SQUARE ROTARY 3-6 ROUNDS SPRINT 1 MIN / 10 YARDS

HILL SPRINTS @10-15y x4-6 MB UH STATIC CHAIN SPRINTS x2-4 MB LATERAL ROTARY HILL SPRINTS @10-15y x4-6

MB UH DYNAMIC OR @ 5% MB SA SHOT PUT

OR OR LIGHT SLED SPRINTS SPEED DECREMENT OR OR

BW PROWLER PUSH @120% BW @20y BUILD / 10y FLY OR TEMPO'S 60-70% SPEED BW PROWLER PUSH @30% BW

x4-6 5% BODYWEIGHT 2x5 @ 50y :20s B/W REPS x4-6

CONTRAST ! 1 HILL PAIRED WITH UNRESISTED ACCEL FLY IN 2 MIN B/W SETS

2PT ACCEL EXTENSIVE HOPS SMOOTH / FLUID @20y BUILD / 10y FLY x2-4 3PT ACCEL

@10y - 15y x4-6 :15s ON / :15s OFF @15y x4-5

FORWARD 3-5 ROUNDS

JUMP FULL REST BACKWARD JUMP FULL REST THROW FULL REST

BROAD JUMP (DL, SL, SL) x2-3 LATERAL (BACK & FORTH) REPEAT HURDLE HOP (SKIP) x3-4 REPS MB HOP + VERT SCOOP THROW 1x5

STICK IT! FWD ZIG ZAG STICK IT! @ 4-5 HURDLES

THROW FULL REST THROW FULL REST DRILL WORK @80%

MB BROAD JUMP + UH FWD 1x5 MB HOP + OH BWD THROW 1x5 MB PUNCH RUNS 4x20y
THROW WICKETS 4x20y

DOWEL @ BACK TEMPO 2x20y

5 REGEN 10 MIN 5 REGEN 10 MIN 5 REGEN 10 MIN 5 REGEN 10 MIN 5 REGEN 10 MIN

SPRINT. WITH. US.

 JUST-SPRINT.COM
WEEK 4
INTERMEDIATE -
ADVANCED
HIGH CNS WARMUP: ACCEL EMPHASIS LO CNS WARMUP HIGH CNS WARMUP: MAX V EMPHASIS LO CNS WARMUP HIGH CNS WARMUP: ACCEL EMPHASIS

0 0 0 0 0

THEME: ACCEL THEME: REGENERATIVE THEME: MAX V THEME: REGENERATIVE THEME: ACCEL

VECTOR: HORIZONTAL PREP VECTOR: VERTICAL PREP VECTOR: COMBO

DAY 4 - LO
DAY 1 - HI

DAY 5 - HI
DAY 2 - LO

DAY 3 - HI
QUALITY: FORCE QUALITY: ELASTIC QUALITY: FORCE

EMPHASIS: STR. & POWER EMPHASIS: SPEED EMPHASIS: COMBO

G.C.T. / S.S.C : LONGER "DON’T LET TOMORROW BE RUINED BY TODAY" G.C.T. / S.S.C : SHORTER "DON’T LET TOMORROW BE RUINED BY TODAY" G.C.T. / S.S.C : LONGER
- TONY HOLLER - TONY HOLLER

EXERCISE NOTES EXERCISE NOTES EXERCISE NOTES EXERCISE NOTES EXERCISE NOTES

1 1 1 1 1
IF YOU ARE EXPERIENCED IN SPRINTING AND HAVE IF YOU ARE EXPERIENCED IN SPRINTING AND HAVE IF YOU ARE EXPERIENCED IN SPRINTING AND HAVE
BUILT UP VOLUME RECENTLY, FEEL FREE TO INCREASE BUILT UP VOLUME RECENTLY, FEEL FREE TO INCREASE BUILT UP VOLUME RECENTLY, FEEL FREE TO INCREASE
ACCORDINGLY ACCORDINGLY ACCORDINGLY
EXTENSIVE MB SMOOTH / FLUID EXTENSIVE MB SMOOTH / FLUID

REST MB TRICEP OH :20s ON / :10s OFF REST :20s ON / :10s OFF REST

SPRINT 1 MIN / 10 YARDS MB CHEST PASS 3-6 ROUNDS SPRINT 1 MIN / 10 YARDS MB SQUARE ROTARY 3-6 ROUNDS SPRINT 1 MIN / 10 YARDS

HILL SPRINTS @10-15y x2-5 MB UH DYNAMIC CHAIN SPRINTS x2-4 MB LATERAL ROTARY HILL SPRINTS @10-15y x3-5

OR @ 5% MB SA SHOT PUT

OR OR LIGHT SLED SPRINTS SPEED DECREMENT OR OR

BW PROWLER PUSH @80% BW @20y BUILD / 10y FLY OR TEMPO'S 60-70% SPEED BW PROWLER PUSH @30% BW

x2-5 5% BODYWEIGHT 2x5 @ 40y :20s B/W REPS x3-5

CONTRAST ! 1 HILL PAIRED WITH UNRESISTED ACCEL FLY IN 2 MIN B/W SETS

2PT ACCEL EXTENSIVE HOPS SMOOTH / FLUID @20y BUILD / 10y FLY x2-4 3PT ACCEL

@10y - 15y x3-4 :15s ON / :15s OFF CONTRAST! 1 HILL PAIRED WITH UNRESISTED ACCEL @10y x2-4

TIMED SPRINTS IF POSSIBLE FORWARD 3-5 ROUNDS TIMED SPRINTS IF POSSIBLE

JUMP FULL REST BACKWARD JUMP FULL REST THROW FULL REST

BROAD JUMP (DL, R, R, L, L) x2-3 LATERAL (BACK & FORTH) REPEAT HURDLE HOP x3-4 REPS MB HOP + VERT SCOOP THROW 1x5

STICK IT! FWD ZIG ZAG (CONTINUOUS) @ 4-5 HURDLES

THROW FULL REST THROW FULL REST DRILL WORK @80%

MB BROAD JUMP + UH FWD 1x5 MB HOP + OH BWD THROW 1x5 WICKETS 4x20y
THROW DOWEL @ BACK TEMPO 2x20y

DOWEL OH TEMPO 2x20y

5 REGEN 10 MIN 5 REGEN 10 MIN 5 REGEN 10 MIN 5 REGEN 10 MIN 5 REGEN 10 MIN

SPRINT. WITH. US.

 JUST-SPRINT.COM
EXERCISE DATABASE
MB THROWS PLYOMETRICS FIELD WORK
INTENSIVE INTENSIVE INTENSIVE
MB Counter Movement OH BWD Broad Jump 10y Fly-In (Build Distance Vary)
No Counter Movement MB OH BWD Double Broad Jump 30y Chain Sprints
MB Hop + OH BWD Triple Broad Jump 2pt ACCEL
DL Broad Jump + SL + SL PROWLER PUSH
MB Hop + Vert Scoop Throw Broad Jump (DL, L, L, R, R)
MB Counter Movement Scoop Throw CM Vertical Jump
MB No Counter Movement Scoop Throw Hurdle Hops (Stick)
MB Hop + UH FWD Hurdle Hops (Skip)
MB Broad Jump + UH FWD Hurdle Hops (Continuous)
MB Counter Movement UH FWD Depth Drop + Vert Jump
MB No Counter Movement + UH FWD Depth Drop + Hurdle Hop EXTENSIVE / RUDIMENTARY
Depth Drop + Hurdle Hop + Broad Jump (Stick) WICKET RUNS
EXTENSIVE / RUDIMENTARY Depth Drop + Hurdle Hop + Broad Jump MB PUNCH RUNS
Extensive MB Chest Pass DOWEL OH
Extensive MB OH Tricep EXTENSIVE / RUDIMENTARY DOWEL @ BACK TEMPO'S
Extensive MB UH Static Extensive Hops Vertical TEMPO'S
Extensive MB Square Rotary Extensive Hops Lateral (Back & Forth)
Extensive MB Lateral Rotary Extensive Hops FWD
Extensive MB Lateral Rotary SA SHOT PUT Extensive Hops Lateral
Extensive MB Square Rotary SA Shotput Extensive Hops BWD
Extensive MB UH Dynamic Extensive Hops FWD Zig Zag