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    This document outlines a 4-day training program focused on sprinting. Each day includes corrective stretches, warm up, exercises for stability, plyometrics, strength training, and regeneration. Day 1 focuses on lower body with exercises like back squats, lunges, and calf raises. Day 2 works the upper body with push presses, rows, and curls. Day 3 returns to the lower body with deadlifts, lunges, and calf work. Day 4 concludes with upper body exercises like bench press and pull downs along with drills for top speed and mechanics.

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    This document outlines a 4-day training program focused on sprinting. Each day includes corrective stretches, warm up, exercises for stability, plyometrics, strength training, and regeneration. Day 1 focuses on lower body with exercises like back squats, lunges, and calf raises. Day 2 works the upper body with push presses, rows, and curls. Day 3 returns to the lower body with deadlifts, lunges, and calf work. Day 4 concludes with upper body exercises like bench press and pull downs along with drills for top speed and mechanics.

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    © All Rights Reserved
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    67 views4 pages

    ESA.W7

    Uploaded by

    wefasdf
    This document outlines a 4-day training program focused on sprinting. Each day includes corrective stretches, warm up, exercises for stability, plyometrics, strength training, and regeneration. Day 1 focuses on lower body with exercises like back squats, lunges, and calf raises. Day 2 works the upper body with push presses, rows, and curls. Day 3 returns to the lower body with deadlifts, lunges, and calf work. Day 4 concludes with upper body exercises like bench press and pull downs along with drills for top speed and mechanics.

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    of 4

    Week 7 - Isometric

    Day 1 - Stability | Plyometrics | Lower Body


    Corrective Stretches (Lower)

    Sprinter Warm Up

    Stability
    [S.1] 1.A. Hanging Hollow Hold with Knee Raise - 2 x 20

    [S.2] 1.B. Bird Dog from Plank - 2 x 20

    Plyometrics
    [P.1] 1. Connected Triple Jump (from Sprinter Stance) - 8 x 1 ea. leg

    [P.2] 2. Alternating Lunge Jumps - 5 x 8 ea. leg

    Strength
    1. Back Squat - 5 x 2 (X|6|X)

    2. Walking Lunge - 4 x 10 ea. leg (X|2|X)

    3. Band Goodmornings - 4 x 12 (X|2|X)

    4.A. Plantar Flexion - 2 x 20 (X|1|X)

    4.B. Dorsi Flexion - 2 x 20 (X|1|X)

    Regeneration
    Week 7 - Isometric
    Day 2 - Iso-Activation | Acceleration | Upper Body
    Corrective Stretches (Upper)

    Sprinter Warm Up

    Iso-Activation
    [IA.1] 1.Hip Load March w Barbell - 4 x 15 yards

    [IA.2] 2. Single Leg Leg Curl (on Swiss Ball) - 3 x 10 ea. leg

    Mechanics (Acceleration)
    [M.1] 1. Kneeling Arm Pump - 5 x 5 seconds

    [M.2] 2. Band Resisted Starts - 8 x 1 (10 yards)

    [M.3] 3. Jump Back Starts - 8 x 1 (10 yards)

    Strength
    1. Push Press - 5 x 2 (X|4|X) [NOTE: Isometric is holding at top]

    2.A. Single Arm Row - 4 x 12 ea. arm (X|3|X)

    2.B. DB Neutral Press - 4 x 10 (X|3|X)

    3.A. Lateral Raise - 4 x 10 (X|1|X)

    3.B. Barbell Curl (half range of motion) - 4 x 12 (X|2|X)

    Regeneration
    Week 7 - Isometric
    Day 3 - Stability | Plyometrics | Lower Body
    Corrective Stretches (Lower)

    Sprinter Warm Up

    Stability
    [S.3] 1. Kneeling Arm Swings (light weight) - 3 x 10 seconds

    [S.4] 2. MB Side Toss - 3 x 10 ea. side

    Plyometrics
    [P.3] 1. Ascending Knee Jumps - 10 x 1

    [P.4] 2. Rebound Jump to Lunge - 8 x 1

    [P.5] 3. Med Ball Back Toss - 10 x 1

    Strength
    1. Trap Bar Deadlift - 5 x 2 (X|6|X) [NOTE: Pause right above the ground]

    2. BB Elevated Reverse Lunge - 4 x 8 (X|2|X)

    3. Cable Pull Throughs - 4 x 10 (X|4|X)

    4.A. Plantar Flexion - 2 x 20

    4.B. Dorsi Flexion - 2 x 20

    Regeneration
    Week 7 - Isometric
    Day 4 - Iso-Activation | Top Speed | Upper Body
    Corrective Stretches (Upper)

    Sprinter Warm Up

    Iso-Activation
    [IA.3] 1.A. Cable Knee Raise - 5 x 8 ea. leg

    [IA.4] 1.B. Cable Glute/Ham Pulls - 5 x 8 ea. leg

    Mechanics (Top Speed)


    [M.4] 1. Top Speed Circuit - 1 x 10 yards

    [M.5] 2. Dead Leg Run w Dowel Rod - 4 x 20 yards

    [M.5] 3. Single Leg Elevated Hip Switch - 5 x 5 ea. leg

    [M.5] 4. Tempo Runs - 2 x 20 yards

    Strength
    1. Bench Press - 5 x 2 (X|6|X)

    2. Neutral Grip Pull Down - 4 x 10 (X|4|X)

    3. DB Overhead Floor Press - 4 x 8

    4.A. Dips - 3 x MAX

    4.B. Wheel Rollouts - 3 x 15

    Regeneration

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