ATHLETE.

X
Off Season 100m Dash Program
Day Week 1
Lower Strength & Power
1. Clean Grip High Pull - 3-3-2-2-1-1 up to 85% of power clean max 3b. Front Plank - 3x2x15 seconds, 5 seconds between 15 second bouts.
Day 1 2a. High Bar Back Squat - 5-5-3-3 up to 75% of max 3c. Ecc BW Step Up - 3x10, slow down, fast up.
2b. Single Leg Box Jump - 4x2 per side
3a. Leg Extensions - 3x10, fast up, slow down, moderate load
Tempo Endurance
1. Track Warmup
Day 2 2. Grass Runs - 2x4x100m
Goal Time = 1.5x 100m Season Best
Rep Rest = 30 sec., Set Rest = 2min.
Upper Push Strength
1. Bench Press - 10-8-5-5-5 up to 75% of max.
Day 3 2. Smith Machine Narrow Grip Bench - 3x10, moderate load.
3. Front Plate Raise - 3x8 per side
4. Barbell Overhead Press - 3x8
Acceleration Capacity
1. Track Warmup Rep rest: 1 second of rest per meter run.
Day 4 2. 3x10m Accelerations Set rest: 1 minute rest per 10m sprinted.
3. 3x20m Accelertations 95% intensity.
4. 3x30m Accelerations
Full Body Pulling Strength
1. Conventional Deadlift - 4x5 up to 70% of max 5. Hamstring Curl - 3x8 per side, fast up, slow down.
Day 5 2. Single Arm DB Row - 3x8 per side
3. Standing Underhand Cable Row - 3x10
4. KB RDL - 3x12

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 ATHLETE.X
Off Season 100m Dash Program
Day Week 2
Lower Strength & Power
1. Power Clean - 6x2 up to 85% of max 3b. Front Bridge Plank ISO HF/AD - 2x20sec per side
Day 2 2a. High Bar Back Squat - 5-5-3-3 up to 80% of max 3c. Ecc BW Step Up - 3x10, slow down, fast up.
2b. High Bar Jump Squat - 4x2 up to 35% body weight
3a. KB Goblet Split Squat - 3x10 seconds per side
Tempo Endurance
1. Track Warmup
Day 3 2. Grass Runs - 2x5x100m
Goal Time = 1.5x 100m Season Best
Rep Rest = 25 sec., Set Rest = 2min.
Upper Push Strength
1. Bench Press - 5-5-5-3-3-2 up to 80% of max.
Day 4 2. Narrow Grip Bench - 3x10, 55% of load used on previous exercise.
3. Front Plate Raise - 3x8 per side
4. Barbell Overhead Press - 3x8
Acceleration Capacity
1. Track Warmup Rep rest: 1 second of rest per meter run.
Day 5 2. 3x10m Accelerations Set rest: 1 minute rest per 10m sprinted.
3. 3x20m Accelertations 95% intensity.
4. 3x30m Accelerations
Full Body Pulling Strength
1. Barbell RDL - 4x6 up to 50% deadlift max 5. Glute Ham Raise - 3x8, fast up, slow down.
Day 6 2. Single Arm DB Row - 3x8 per side
3. Seated Wide Grip Cable Row - 3x10
4. KB RDL - 3x12

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 ATHLETE.X
Off Season 100m Dash Program
Day Week 3
Lower Strength & Power
1. Snatch Grip High Pull - 5x2 up to 90% of power snatch max 3b. Side Bridge Plank ECC ADD - 3x8 per side
Day 2 2a. High Bar Back Squat - 5x3 up to 85% of max 3c. Ecc BW Step Up - 3x10, slow down, fast up.
2b. DB Box Jump - 5x2, 20-25% bodyweight total DB load
3a. KB Goblet Squat - 4x15 seconds, exhale & hold breath for set duration
Tempo Endurance
1. Track Warmup
Day 3 2. Grass Runs - 10x100m
Goal Time = 1.6x 100m Season Best
Rep Rest = 30 sec.
Upper Push Strength
1. Bench Press - 6x3 up to 85% of max.
Day 4 2. Wide Grip Push Downs - 4 sets - 4 reps heavy, 8-12 reps lighter.
3. Front Plate Raise - 3x8 per side
4. Barbell Overhead Press - 3x8
Acceleration Capacity
1. Track Warmup 1 minute between 30's, 3 minutes between sets.
Day 5 2. 2x3x30m Walk back rest between 60's.
3. 2x60m Build Up Accelerations (smooth progression in speed overFull
entire distance)
Rest between reps.

Full Body Pulling Strength

1. Conventional Deadlift - 3x5, 2x3 up to 80% of max 5. Hamstring Curl - 3x8 per side, fast up, slow down.
Day 6 2. Bent Over Row - 3x8, 25-30% of deadlift load
3. Standing Underhand Cable Row - 3x10
4. KB RDL - 3x12

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 ATHLETE.X
Off Season 100m Dash Program
Day Week 4
Lower Strength & Power
1. Power Snatch - 5x2 up to 60% 3b. Supine Sprint Drive - 3x8 per side, slow down, fast up.
Day 3 2a. High Bar Back Squat - 6x3 at 60% of max 3c. Ecc BW Step Up - 3x10, slow down, fast up.
2b. High Bar Jump Squat - 4x2 up to 25% body weight
3a. KB Goblet Squat - 4x15 seconds, exhale & hold breath for set duration
Tempo Endurance
1. Track Warmup
Day 4 2. Grass Runs - 4x200m Down & Backs - Run 100m, stop, immediately turn around and run 100m back to the starting point.
Goal Time = 1.6x 100m Season Best each 100m.
Rest between 200's = 2:30
Upper Push Strength
1. Bench Press - 6x2 up to 70% of max
Day 5 2. Barbell Push Press - 5x3 up to 40-50% power clean max.
3. Narrow Grip Smith Machine Bench - 4x6 up to moderate to heavy load.

Acceleration Capacity
1. Track Warmup 2 minute between 30's, 3 minutes between sets.
Day 6 2. 2x3x30m Walk back rest between 60's.
3. 2x60m Build Up Accelerations (smooth progression in speed over entire distance) Full Rest between reps.

Full Body Pulling Strength

1. Barbell RDL - 5x5 up to 55% deadlift max 5. SL GHR ISO - 4x3x4sec holds
Day 7 2. Single Arm DB Row - 3x8 per side
3. Standing Underhand Cable Row - 3x10
4. KB RDL - 3x12

Copyright ATHLETE.X - This document may not be reproduced or redistributed without explicit written consent from Cody Bidlow of ATHLETE.X
 ATHLETE.X
Off Season 100m Dash Program
Day Week 5
Lower Strength & Power
1. Snatch Grip High Pull - 3x2, 2x1 up to 90% of power snatch max 3. Smith Machine A-Switch - 3x3 per side, 3sec holds.
Day 1 2a. High Bar Back Squat - 5x3 up to 85% of max, slow down, fast up
2b. High Bar Jump Squat - 4x2 up to 40% body weight
2c. A-Switch Strike Jump - 4x2
Tempo Endurance
1. Track Warmup 3. Accel Position Anti-Knee-Extension (AAKE) - 3x8 per side
Day 2 2. Grass Segment Runs - 2x3x24sec 4. Banded Hip & Knee Flexion (BHKF) - 3x8 per side
Change intensity every 8 seconds: 50% -> 60% -> 70%
Rep Rest = 50sec., Set Rest = 2min.
Upper Push Strength
1. Push Press - 3x3, 2x2, 2x1 up to 85% max
Day 3 2. Bench Press - 3x3, 3x2 up to 82.5% of max.
3. Seated DB Overhead Press - 4x8
4. Landmine Press - 3x8
Speed Development & Speed Endurance
1. Track Warmup
Day 4 2. 2x30m Accelerations (95%) 1min rest rep 1, 3min rest rep 2
3. 3x Flying 20m (Accelerate 25m -> Max Speed 20m, 100%) 4min rest between reps
4. 2x 60m (100%) Walk back rest between reps
Full Body Pulling Strength
1. Conventional Deadlift - 3-3-3-2-2-1 up to 85% of max 5. DB Bicep Curls - 3x15
Day 5 2. Single Arm DB Row - 4x4 per side, heavy 6. Seated Calf Raise w/ Pause - 3x6
3. Standing Underhand Cable Row - 3x10 If no machine, do a bent leg calf raise on smith machine.
4. KB RDL - 3x20

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 ATHLETE.X
Off Season 100m Dash Program
Day Week 6
Lower Strength & Power
1. Clean Grip High Pull - 3-3-2-2-1-1 up to 95% of power clean max
Day 2 2a. High Bar Back Squat - 3x3, 2x2 up to 87.5% of max
2b. DB Box Jump - 6x2, 20-25% bodyweight total DB load
3. Smith Machine A-Switch - 3x3 per side, 3sec holds.
Tempo Endurance
1. Track Warmup
Day 3 2. Grass Segment Runs - 2x3x27sec
Change intensity every 9 seconds: 60% -> 70% -> 80%
Rep Rest = 60sec., Set Rest = 2:30
Upper Push Strength
1. Push Press - 6x3 @ 50% of max (aim for speed)
Day 4 2. Bench Press - 3x3, 3x2 up to 85% of max.
3. Landmine Press - 4x8
4. Speed Dips - 3x10 seconds for maximum repetitions, exhale and hold breathe during set.
Speed Development & Speed Endurance
1. Track Warmup
Day 5 2. 2x30m Accelerations (95%) 1min rest rep 1, 3min rest rep 2
3. 3x Flying 20m (Accelerate 25m -> Max Speed 20m, 100%) 4min rest between reps
4. 3x 60m (100%) Walk back rest between reps
Full Body Pulling Strength
1. Barbell RDL - 3x5, 3x3 up to 70% deadlift max 5. Glute Ham Raise - 3x8, fast up, slow down.
Day 6 2. Single Arm DB Row - 3x8 per side 6. Seated Calf Raise w/ Pause - 3x6
3. Seated Wide Grip Cable Row - 3x10
4. KB RDL - 3x12

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 ATHLETE.X
Off Season 100m Dash Program
Day Week 7
Lower Strength & Power
1. Power Clean - 2x3, 2x2, 3x1 up to 90% of max
Day 2 2a. High Bar Back Squat - 5x3 up to 90% of max
2b. DB Box Jump - 5x1, 20-25% bodyweight total DB load
2c. Bodyweight Box Jump - 5x1
Tempo Endurance
1. Track Warmup
Day 3 2. Grass Segment Runs - 2x3x30sec
Change intensity every 10 seconds: 60% -> 70% -> 80%
Rep Rest = 60sec., Set Rest = 2:30
Upper Push Strength
1. Push Press - 4x3 @ 50% of max (aim for speed)
Day 4 2. Bench Press - 3x3, 3x2, 3x1 up to 90% of max.
3. Barbell Overhead Press - 5x3, moderately heavy, smith machine or free barbell
4. Speed Dips - 3x10 seconds for maximum repetitions, exhale and hold breathe during set.
Speed Development & Speed Endurance
1. Track Warmup
Day 5 2. 2x30m Accelerations (95%) 1min rest rep 1, 3min rest rep 2
3. 4x Flying 10m (Accelerate 30m -> Max Speed 10m, 100%) 4min rest between reps
4. 2x 80m (90-100%) Walk back rest between reps
Full Body Pulling Strength
1. Conventional Deadlift - 3-3-2-2-1-1 up to 90% of max 5. SL GHR ISO - 4x3x4sec holds
Day 6 2. Bent Over Row - 3x8, 25-30% of deadlift load 6. Seated Calf Raise w/ Pause - 3x6
3. DB Bicep Curls - 4x15
4. KB RDL - 3x12

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 ATHLETE.X
Off Season 100m Dash Program
Day Week 8
Lower Strength & Power
1. Power Snatch - 2x2, 4x1 up to 80%+ 3b. Supine Sprint Drive - 3x8 per side, slow down, fast up.
Day 3 2a. High Bar Back Squat - 6x2 up to 65% of max 3c. Ecc BW Step Up - 3x10, slow down, fast up.
2b. High Bar Jump Squat - 4x2 up to 35% body weight
3a. KB Goblet Squat - 4x15 seconds, exhale & hold breath for set duration
Tempo Endurance
1. Track Warmup
Day 4 2. Grass Runs - 4x200m Down & Backs - Run 100m, stop, immediately turn around and run 100m back to the starting point.
Goal Time = 1.6x 100m Season Best each 100m.
Rest between 200's = 2:30
Upper Push Strength
1. Bench Press - 6x2 at 65% of max
Day 5 2. Barbell Push Press - 5x3 up to 50-60% power clean max.
3. Narrow Grip Smith Machine Bench - 4x6 up to moderate to heavy load.

Acceleration Capacity
1. Track Warmup 2 minute between 30's, 3 minutes between sets.
Day 6 2. 2x3x30m Walk back rest between 60's.
3. 2x60m Build Up Accelerations (smooth progression in speed over entire distance) Full Rest between reps.

Full Body Pulling Strength

1. Barbell RDL - 5x5 up to 75% deadlift max 5. SL GHR ISO - 4x3x6sec holds
Day 7 2. Single Arm DB Row - 3x8 per side
3. Standing Underhand Cable Row - 3x10
4. KB RDL - 3x12

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 ATHLETE.X
Pre-Season Phase 1 - 100m Dash Program
Day Week 1
Sprint Training (2 Point Starts)
1. Track Warmup
Day 1 2. 2-3 Warmup Accelerations, 20-40m @ 75-85%
3. 6x40m - 95%+, walk back for recovery.
Rise through 20m, building to near max by 40m.
Strength & Power Training
1a. Stiff Ankle Hops - 3x4 per side 4. Bent Leg Calf Raise - 3x5 per side
Day 2 1b. Single Leg Box Jump - 3x2 per side 5. Single Leg Barbell RDL - 3x2 per side at 25-35% of deadlift max.
2. Power Snatch - 3x2, 3x1 up to 80% max.
3. Box Squat - 4x3 at 75% max.
Off or Active Recovery
1. OFF or easy track warmup.
Day 3 NO SPRINTS
NO JUMPS

Sprint Training (2 Point Starts)

1. Track Warmup
Day 4 2. 2-3 Warmup Accelerations, 20-40m @ 75-85%
3. 3x40m, 2x60m, maximal intensity, full recovery (4-6min)
Rise through 20m, build up to maximal velocity to 40m, aim to maintain speed to 60m, then decelerate over as long a distance as possible.
Strength & Power Training
1a. Stiff Ankle Hops - 3x4 per side 4. Smith Machine A-Position Hold - 3x2x6sec holds per side
Day 5 1b. Single Leg Box Jump - 3x2 per side Note the video for this is a switch. Just lift leg - hold - then switch.
2. Hang Clean - 3x2, 3x1 up to 80% max. Does not have to be explosive and fast like this video.
3. Razor Curl OR Nordic Curl - 3x3 slow down ( push yourself back up on nordics)
Tempo Endurance
1. Track Warmup 3a. Split Squat - 10 seconds per side
Day 6 2. 2x3x100m (Grass/Turf Preferable) 3b. Push Ups - 10 seconds
Goal Time: 100m PR x 1.3, no faster. 3c. Hands Overhead Good Morning - 10 seconds
Rest = 30 sec between reps, 2min between sets. Repeat 2-3x through
OFF
Full rest day, no activity other than normal life.
Day 7

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 ATHLETE.X
Pre-Season Phase 1 - 100m Dash Program
Day Week 2
Sprint Training (3 Point Starts)
1. Track Warmup
Day 1 2. 2-3 Warmup Accelerations, 20-40m @ 75-85%
3. 6x40m - 95%+, walk back for recovery.
Rise through 20m, building up to near maximal speed by 40m.
Strength & Power Training
1a. Stiff Ankle Hops - 3x4 per side 4. Bent Leg Calf Raise - 3x5 per side
Day 2 1b. Single Leg Box Jump - 3x2 per side 5. Single Leg Barbell RDL - 3x2 per side at 25-35% of deadlift max.
2. Power Snatch - 3x2, 3x1 up to 80% max.
3. Box Squat - 4x3 at 75% max.
Off or Active Recovery
1. OFF or easy track warmup.
Day 3 NO SPRINTS
NO JUMPS

Sprint Training (2 Point Starts)

1. Track Warmup
Day 4 2. 2-3 Warmup Accelerations, 20-40m @ 75-85%
3. 3x40m, 2x60m, maximal intensity, full recovery (4-6min)
Rise through 20m, build up to maximal velocity to 40m, aim to maintain speed to 60m, then decelerate over as long a distance as possible.
Strength & Power Training
1a. Stiff Ankle Hops - 3x4 per side 4. Smith Machine A-Position Hold - 3x2x6sec holds per side
Day 5 1b. Single Leg Box Jump - 3x2 per side Note the video for this is a switch. Just lift leg - hold - then switch.
2. Hang Clean - 3x2, 3x1 up to near max. Same loading as last week. Does not have to be explosive and fast like this video.
3. Razor Curl OR Nordic Curl - 3x3 slow down ( push yourself back up on nordics)
Tempo Endurance
1. Track Warmup 3a. Split Squat - 10 seconds per side
Day 6 2. 6x100m (Grass/Turf Preferable) 3b. Push Ups - 10 seconds
Goal Time: 100m PR x 1.3, no faster. 3c. Hands Overhead Good Morning - 10 seconds
Rest = 45 sec between reps. Repeat 2-3x through
OFF
Full rest day, no activity other than normal life.
Day 7

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 ATHLETE.X
Pre-Season Phase 1 - 100m Dash Program
Day Week 3
Sprint Training (4 Point Starts)
1. Track Warmup
Day 1 2. 2-3 Warmup Accelerations, 20-40m @ 75-85%
3. 2x3x40m - 98%+, walk back for recovery between reps, 4min between sets.
Rise through 20m, building to near maximal speed 20m-40m
Strength & Power Training
1a. Single Leg Stiff Ankle Hops - 3x4 per side 4. Bent Leg Calf Raise - 3x5 per side
Day 2 1b. Single Leg Box Jump - 3x2 per side 5. Single Leg Barbell RDL - 3x2 per side at 25-35% of deadlift max.
2. Power Snatch - 3x2, 3x1 up to 80% max.
3. Box Squat - 4x3 at 75% max.
Off or Active Recovery
1. OFF or easy track warmup.
Day 3 NO SPRINTS
NO JUMPS

Sprint Training (4 Point Starts)

1. Track Warmup
Day 4 2. 2-3 Warmup Accelerations, 20-40m @ 75-85%
3. 3x40m, 2x60m, maximal intensity, full recovery (4-6min)
Rise through 20m, build up to maximal velocity to 40m, aim to maintain speed to 60m, then decelerate over as long a distance as possible.
Strength & Power Training
1a. Single Leg Stiff Ankle Hops - 3x4 per side 4. Smith Machine A-Position Switch - 3x2 switches per side
Day 5 1b. Single Leg Box Jump - 3x2 per side
2. Hang Clean - 3x2, 3x1 up to near max. Same loading as last week.
3. Razor Curl OR Nordic Curl - 3x3 slow down ( push yourself back up on nordics)
Tempo Endurance
1. Track Warmup 3a. Split Squat - 10 seconds per side
Day 6 2. 2x4x100m (Grass/Turf Preferable) 3b. Push Ups - 10 seconds
Goal Time: 100m PR x 1.3, no faster. 3c. Hands Overhead Good Morning - 10 seconds
Rest = 30 sec between reps, 2min between sets. Repeat 2-3x through
OFF
Full rest day, no activity other than normal life.
Day 7

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 ATHLETE.X
Pre-Season Phase 1 - 100m Dash Program
Day Week 4 (Deload week)
Sprint Training (2 Point Starts)
1. Track Warmup
Day 1 2. 2-3 Warmup Accelerations, 20-40m @ 75-85%
3. 3x40m @ As fast as you can for the day.
Rise through 20m, building to near maximal speed 20m-40m
Off or Active Recovery
1. OFF or easy track warmup.
Day 2 NO SPRINTS
NO JUMPS

Strength & Power Training

1. Power Snatch - 3x2 up to 50% of max (push into ground to create bar speed)
Day 3 2. Conventional Deadlift - 3x4 up to 75% of max.
3. Stir The Pots - 3x6 each direction

Off or Active Recovery

1. OFF or easy track warmup.
Day 4 NO SPRINTS
NO JUMPS

Sprint Training (2 Point Starts)

1. Track Warmup
Day 5 2. 2-3 Warmup Accelerations, 20-40m @ 75-85%
3. 2x40m, 1x60m - Fast on the 40's, smooth and relaxed on the 60m.
Rise through 20m, build up to maximal velocity to 40m, aim to maintain speed to 60m, then decelerate over as long a distance as possible.
Off
Full rest day, no activity other than normal life.
Day 6

OFF
Full rest day, no activity other than normal life.
Day 7

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 ATHLETE.X
Pre-Season Phase 1 - 100m Dash Program
Day Week 5
Sprint Training (2 Point Starts)
1. Track Warmup
Day 1 2. 2-3 Warmup Accelerations, 20-40m @ 75-85%
3. 3x40m, 2-3x60m (Walk back rest 40's, 5-7min rest 60's)
Rise through 20m, building to near max by 40m, maximal velocity 40m->60m.
Strength & Power Training
1. Single Leg Depth Jump - 3x2 per side (6" Drop) 5. Stir The Pots - 3x6 per direction.
Day 2 2. Power Snatch - 3x2, 3x1 up to 85% max.
3. Single Leg Barbell RDL - 3x3 per side, slow eccentric.
4. Bent Leg Calf Raise - 2x6 per side (Fast and elastic)
Active Recovery
1. OFF or easy track warmup.
Day 3 NO SPRINTS
NO JUMPS

Sprint Training (2 Point Starts)

1. Track Warmup
Day 4 2. 2-3 Warmup Accelerations, 20-40m @ 75-85%
3. 3x100m (90% rep 1, 95% rep 2, 100% rep 3)
0-20m: Head/Torso in line, rising naturally; 20-40m: Work up to maximal velocity; 40-60m hit and maintain top speed; 60-100m Relax & maintain.
Strength & Power Training
1. Heavy Sled Pull - 4x15m (50% BW+), OR Split Squat 3x3 per side @ 75% 5. Hanging Leg Raise - 3x8
Day 5 2. Hang Snatch (Below Knee) - 3x2 @ 70% of max
3. Hang Clean - 2x2, 3x1 up to 90% Lower bar to above the knee, below the knee, and just above the ground.
4. Single Leg Barbell RDL - 4x2 per side ------------------> Hold 2 sec at each position then drop to the next spot.
Tempo Endurance
1. Track Warmup
Day 6 2. 2x 200-150-100 (Grass/Turf Preferable)
Goal Time: Distance PR x 1.25
Rest = 30 sec between reps, 2min between sets.
OFF
Full rest day, no activity other than normal life.
Day 7

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 ATHLETE.X
Pre-Season Phase 1 - 100m Dash Program
Day Week 6
Sprint Training (3 Point Starts)
1. Track Warmup
Day 1 2. 2-3 Warmup Accelerations, 20-40m @ 75-85%
3. 3x40m, 2-3x60m (Walk back rest 40's, 5-7min rest 60's)
Rise through 20m, building to near max by 40m, maximal velocity 40m->60m.
Strength & Power Training
1. Single Leg Depth Jump - 3x2 per side (6" Drop) 5. KB Carry - 3x12sec per side
Day 2 2. Power Snatch - 3x2, 3x1 same loading as last week.
3. Single Leg Barbell RDL - 3x3 per side, slow eccentric.
4. Bent Leg Calf Raise - 2x6 per side (Drop fast - hold 1sec - explode up)
Active Recovery
1. OFF or easy track warmup.
Day 3 NO SPRINTS
NO JUMPS

Sprint Training (3 Point Starts)

1. Track Warmup
Day 4 2. 2-3 Warmup Accelerations, 20-40m @ 75-85%
3. 3x100m (90% rep 1, 95% rep 2, 100% rep 3)
0-20m: Head/Torso in line, rising naturally; 20-40m: Work up to maximal velocity; 40-60m hit and maintain top speed; 60-100m Relax & maintain.
Strength & Power Training
1. Heavy Sled Pull - 4x15m (50% BW+), OR Split Squat 3x3 per side @ 75% 5. Hanging Leg Raise - 3x8
Day 5 2. Hang Snatch (Below Knee) - 3x2 @ 70% of max
3. Hang Clean - 2x2, 3x1 up to 90% Lower bar to above the knee, below the knee, and just above the ground.
4. Single Leg Barbell RDL - 4x2 per side ------------------> Hold 2 sec at each position then drop to the next spot.
Tempo Endurance
1. Track Warmup
Day 6 2. 2x 200-150-100 (Grass/Turf Preferable)
Goal Time: Distance PR x 1.25
Rest = 30 sec between reps, 1:30min between sets.
OFF
Full rest day, no activity other than normal life.
Day 7

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 ATHLETE.X
Pre-Season Phase 1 - 100m Dash Program
Day Week 7
Sprint Training (4 Point Starts)
1. Track Warmup
Day 1 2. 2-3 Warmup Accelerations, 20-40m @ 75-85%
3. 3x40m, 2-3x60m (3-5min rest 40's, 5-7min rest 60's)
Rise through 20m, building to near max by 40m, maximal velocity 40m->60m.
Strength & Power Training
1. Single Leg Depth Jump - 3x2 per side (6" Drop) 5. Stir The Pots - 3x6 per direction.
Day 2 2. Power Snatch - 3x2, 2-4x1 up to new max.
3. Single Leg Barbell RDL - 3x3 per side, slow eccentric.
4. Bent Leg Calf Raise - 2x6 per side (Fast and elastic)
Active Recovery
1. OFF or easy track warmup.
Day 3 NO SPRINTS
NO JUMPS

Sprint Training (4 Point Starts)

1. Track Warmup
Day 4 2. 2-3 Warmup Accelerations, 20-40m @ 75-85%
3. 3x100m (90% rep 1, 95% rep 2, 100% rep 3)
0-20m: Head/Torso in line, rising naturally; 20-40m: Work up to maximal velocity; 40-60m hit and maintain top speed; 60-100m Relax & maintain.
Strength & Power Training
1. Heavy Sled Pull - 6x15m (50% BW+), OR Split Squat 3x3 per side @ 75% 5. Hanging Leg Raise - 3x8
Day 5 2. Hang Snatch (Below Knee) - 3x2 @ 70% of max
3. Hang Clean - 2x2, 3-4x1 up to new max Lower bar to above the knee, below the knee, and just above the ground.
4. Single Leg Barbell RDL - 4x2 per side ------------------> Hold 2 sec at each position then drop to the next spot.
Tempo Endurance
1. Track Warmup
Day 6 2. 2x 200-150-100 (Grass/Turf Preferable)
Goal Time: Distance PR x 1.25
Rest = 30 sec between reps, 1min between sets.
OFF
Full rest day, no activity other than normal life.
Day 7

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 ATHLETE.X
Pre-Season Phase 1 - 100m Dash Program
Day Week 8 (Deload week)
Sprint Training (2 Point Starts)
1. Track Warmup
Day 1 2. 2-3 Warmup Accelerations, 20-40m @ 75-85%
3. 3x40m @ As fast as you can for the day.
Rise through 20m, building to near maximal speed 20m-40m
Off
Off or easy track warmup.
Day 2

Strength & Power Training

1. Power Snatch - 3x2 up to 50% of max (push into ground to create bar speed)
Day 3 2. Conventional Deadlift - 3x4 up to 75% of max.
3. Stir The Pots - 3x6 each direction
4. KB Carry - 3x15sec per side
Off
Off or easy track warmup.
Day 4

Sprint Training (2 Point Starts)

1. Track Warmup
Day 5 2. 2-3 Warmup Accelerations, 20-40m @ 75-85%
3. 2x40m, 1x60m - Fast on the 40's, smooth and relaxed on the 60m.
Rise through 20m, build up to maximal velocity to 40m, aim to maintain speed to 60m, then decelerate over as long a distance as possible.
OFF
Full rest day, no activity other than normal life.
Day 6

OFF
Full rest day, no activity other than normal life.
Day 7

Copyright ATHLETE.X - This document may not be reproduced or redistributed in any format.
 ATHLETE.X
Pre-Season Phase 2 - 100m Dash Program
Day Week 1 (Balanced Emphasis)
Sprint Training (Block Starts)
1. Track Warmup
Day 1 2. 2-3 Warmup Accelerations, 20-40m @ 75-90%
3. 2x30m, 3x40m
Walk back rest between 30's, 4min between sets, 5 min between 40's.
Strength & Power Training
1. Pull-Ups - 2x10 5. Single Leg Eccentric Back Extension - 2x3 per side, slow going down
Day 2 2. Single Leg Depth Jump - 4x1 Per Side (6-8" Drop to 18-30" Box) 6. Stir The Pots - 3x6 per direction.
3. Power Clean - 6x2 up to 80% of max 7. Pull-Ups - 2x10
4. Box Squat - 3x3, 3x2 up to 80% of max
Off
Full rest day, no activity other than normal life.
Day 3

Sprint Training (4pt Starts)

1. Track Warmup
Day 4 2. 2-3 Warmup Accelerations, 20-40m @ 75-90%
3. 1x40m (cruise through 60m), 2x60m, 1x80m

Strength & Power Training

1. Heavy Sled Pull - 6x15m (50-80% BW), OR Split Squat 3x3 per side @ 80%
Day 5 2. Power Snatch - 5x2 up to 85%
3. Bent Leg Single Leg Calf Raise - 3x8 per leg (Slow down, fast up)
4. Nordic Ham Curls - 3x3 slow down, push yourself back up or use band to assist.
Tempo Endurance
1. Track Warmup 3a. Quadruped Hip Extension - 3x10
Day 6 2. 2x 200-150-100 (Grass/Turf Preferable) 3b. Side Lunge - 3x6 per side
Goal Time: Distance PR x 1.25 3c. Push Ups - 3x20
Rest = 30 sec between reps, 1min between sets. Repeat exercises in order for 3 sets, without significant rest.
OFF
Full rest day, no activity other than normal life.
Day 7

Copyright ATHLETE.X - This document may not be reproduced or redistributed in any format.
 ATHLETE.X
Pre-Season Phase 2 - 100m Dash Program
Day Week 2 (Sprint Emphasis)
Sprint Training (Block Starts)
1. Track Warmup
Day 1 2. 2-3 Warmup Accelerations, 20-40m @ 75-85%
3. 3x30m-30m (4min rest)
Sprint 30m -> Rise and relax through additional 30m
Sprint Training (Pick Starting Style)
1. Track Warmup
Day 2 2. 2-3 Warmup Accelerations, 20-40m @ 75-85%
3. 2x40m, 2x50m (Full recovery)
Smooth and fast acceleration into maximal velocity & frequency after 30m
Strength & Power Training
1. Pull-Ups - 1x10 (easy), 3x3 (explosive single reps)
Day 3 2. Hang Clean To Clean Grip High Pull - 6x1+1 up to 80%
3. Box Squat - 4x3 at 75% max.

Off
Full rest day, no activity other than normal life.
Day 4

Sprint Training
1. Track Warmup
Day 5 2. 2-3 Warmup Accelerations, 20-40m @ 75-85%
3. 3x80m (5min Rest)
Accelerate to 40m, Maximal Velocity 40m-60m, Maintain rythm & speed 60m-80m
Strength & Power Training
1. Pull-Ups - 1x10 (easy), 2x6 (weighted) 5. Rope Face Pulls - 3x8
Day 6 2. Power Snatch - 5x2 up to 75%
3. Single Leg Eccentric Back Extension - 2x3 per side, slow going down
4. Front Bridge Plank ISO - 3x2x10sec per side
OFF
Full rest day, no activity other than normal life.
Day 7

Copyright ATHLETE.X - This document may not be reproduced or redistributed in any format.
 ATHLETE.X
Pre-Season Phase 2 - 100m Dash Program
Day Week 3 (Balanced Emphasis)
Sprint Training (Block Starts)
1. Track Warmup
Day 1 2. 2-3 Warmup Accelerations, 20-40m @ 75-90%
3. 2x30m, 4x40m
Walk back rest between 30's, 4min between sets, 5 min between 40's.
Strength & Power Training
1. Pull-Ups - 2x10 5. Single Leg Eccentric Back Extension - 2x3 per side, slow going down
Day 2 2. Single Leg Depth Jump - 4x1 Per Side (6-8" Drop to 18-30" Box) 6. Stir The Pots - 3x6 per direction.
3. Power Clean - 6x2 up to 82.5% of max 7. Pull-Ups - 2x10
4. Box Squat - 3x3, 3x2 up to 82.5% of max
Off
1. OFF or easy track warmup.
Day 3 NO SPRINTS
NO JUMPS

Sprint Training (3pt/4pt/Block Starts)

1. Track Warmup
Day 4 2. 2-3 Warmup Accelerations, 20-40m @ 75-90%
3. 1x40m (cruise through 60m), 1x60m, 2x80m

Strength & Power Training

1. Heavy Sled Pull - 6x15m (50-80% BW), OR Split Squat 3x3 per side @ 80%
Day 5 2. Power Snatch - 5x2 up to 87.5%
3. Bent Leg Single Leg Calf Raise - 3x8 per leg (Slow down, fast up)
4. Nordic Ham Curls - 3x3 slow down, push yourself back up or use band to assist.
Tempo Endurance
1. Track Warmup 3a. Quadruped Hip Extension - 3x10
Day 6 2. 2x 200-150-100 (Grass/Turf Preferable) 3b. Side Lunge - 3x6 per side
Goal Time: Distance PR x 1.25 3c. Push Ups - 3x20
Rest = 30 sec between reps, 1min between sets. Repeat exercises in order for 3 sets, without significant rest.
OFF
Full rest day, no activity other than normal life.
Day 7

Copyright ATHLETE.X - This document may not be reproduced or redistributed in any format.
 ATHLETE.X
Pre-Season Phase 2 - 100m Dash Program
Day Week 4 (Deload week)
Off
Full rest day, no activity other than normal life.
Day 1

Track Warmup
1. Track Warmup
Day 2 2. 2-4 Warmup Accelerations, 20-40m @ 75-90%
Nothing above 90% today.

Sprint Training (Block Starts)

1. Track Warmup
Day 3 2. 2-4 Warmup Accelerations, 20-40m @ 75-90%
3. 1x20m, 1x40m, 3x60m

Strength & Power Training

1. Pull-Ups - 1x10 (easy), 3x3 (explosive single reps)
Day 4 2. Hang Clean To Clean Grip High Pull - 5x1+1 up to 70%
3. Box Squat - 5x2 at 70-80% max.

Off
Full rest day, no activity other than normal life.
Day 5

Sprint Training (2 Point Starts)

1. Track Warmup
Day 6 2. 2-4 Warmup Accelerations, 20-40m @ 75-90%
3. 2x30m, 2x80m
Walk back recovery between reps, 5min between sets.
OFF
Full rest day, no activity other than normal life.
Day 7

Copyright ATHLETE.X - This document may not be reproduced or redistributed in any format.
 ATHLETE.X
Pre-Season Phase 2 - 100m Dash Program
Day Week 5 (Balanced Emphasis)
Sprint Training (Block Starts)
1. Track Warmup
Day 1 2. 2-3 Warmup Accelerations, 20-40m @ 75-90%
3. 5x40m
3-5min rest.
Strength & Power Training
1. Pull-Ups - 2x10 5. Single Leg Eccentric Back Extension - 2x3 per side, add band/weight
Day 2 2. Single Leg Depth Jump - 4x1 Per Side (6-12" Drop to 18-36" Box) 6. Stir The Pots - 3x6 per direction.
3. Power Clean - 6x2 up to 85% of max 7. Weighted Pull-Ups - 3x6
4. Box Squat - 3x3, 3x2 up to 85% of max
Off
Full rest day, no activity other than normal life.
Day 3

Sprint Training (4pt Starts)

1. Track Warmup
Day 4 2. 2-3 Warmup Accelerations, 20-40m @ 75-90%
3. 2x80m, 2x60m
Walk back recovery between reps, 6min between sets.
Strength & Power Training
1. Heavy Sled Pull - 6x15m (50-80% BW), OR Split Squat 3x3 per side @ 85%
Day 5 2. Power Snatch - 5x2 up to 87.5%
3. Bent Leg Single Leg Calf Raise - 3x8 per leg (Slow down, fast up)
4. Nordic Ham Curls - 3x3 slow down, push yourself back up or use band to assist.
Tempo Endurance
1. Track Warmup 3a. Quadruped Hip Extension - 3x10
Day 6 2. 2x 200-150-100 (Grass/Turf Preferable) 3b. Side Lunge - 3x6 per side
Goal Time: Distance PR x 1.25 3c. Push Ups - 3x20
Rest = 30 sec between reps, 1min between sets. Repeat exercises in order for 3 sets, without significant rest.
OFF
Full rest day, no activity other than normal life.
Day 7

Copyright ATHLETE.X - This document may not be reproduced or redistributed in any format.
 ATHLETE.X
Pre-Season Phase 2 - 100m Dash Program
Day Week 6 (Sprint Emphasis)
Sprint Training (Block Starts)
1. Track Warmup
Day 1 2. 2-3 Warmup Accelerations, 20-40m @ 75-85%
3. 3x40m-30m (4min rest)
Sprint 40m -> Rise and relax through additional 30m
Sprint Training (Pick Starting Style)
1. Track Warmup
Day 2 2. 2-3 Warmup Accelerations, 20-40m @ 75-85%
3. 4x50m (Full recovery)
Aim to hit maximal velocity some time after 30m.
Strength & Power Training
1. Pull-Ups - 1x10 (easy), 4x3 (explosive single reps)
Day 3 2. Hang Clean To Clean Grip High Pull - 6x1+1 up to 82.5%
3. Box Squat - 6x2 at 77.5% max.

Off
Full rest day, no activity other than normal life.
Day 4

Sprint Training
1. Track Warmup
Day 5 2. 2-3 Warmup Accelerations, 20-40m @ 75-85%
3. 4x80m (5min Rest)
Accelerate to 40m, Maximal Velocity 40m-60m, Maintain rythm & speed 60m-80m
Strength & Power Training
1. Pull-Ups - 1x10 (easy), 2x6 (weighted) 5. Rope Face Pulls - 3x8
Day 6 2. Power Snatch - 5x2 up to 77.5%
3. Single Leg Eccentric Back Extension - 2x3 per side, slow going down
4. Front Bridge Plank ISO - 3x2x10sec per side
OFF
Full rest day, no activity other than normal life.
Day 7

Copyright ATHLETE.X - This document may not be reproduced or redistributed in any format.
 ATHLETE.X
Pre-Season Phase 2 - 100m Dash Program
Day Week 7 (Balanced Emphasis)
Sprint Training (Block Starts)
1. Track Warmup
Day 1 2. 2-3 Warmup Accelerations, 20-40m @ 75-90%
3. 3x40m, 3x50m
Walk back rest between 30's, 4min between sets, 5 min between 40's.
Strength & Power Training
1. Pull-Ups - 2x10 5. Single Leg Eccentric Back Extension - 2x3 per side, add band/weight
Day 2 2. Single Leg Depth Jump - 4x1 Per Side (6-12" Drop to 18-36" Box) 6. Stir The Pots - 3x6 per direction.
3. Power Clean - 6x2 up to 90% of max 7. Pull-Ups - 2x10
4. Box Squat - 6x2 up to 90% of max
Off
1. OFF or easy track warmup.
Day 3 NO SPRINTS
NO JUMPS

Sprint Training (3pt/4pt/Block Starts)

1. Track Warmup
Day 4 2. 2-3 Warmup Accelerations, 20-40m @ 75-90%
3. 1x40m (cruise through 60m), 2x60m, 2x80m

Strength & Power Training

1. Heavy Sled Pull - 6x15m (50-80% BW), OR Split Squat 3x3 per side @ 85%
Day 5 2. Power Snatch - 5x2 up to 90%
3. Bent Leg Single Leg Calf Raise - 3x8 per leg (Slow down, fast up)
4. Nordic Ham Curls - 3x3 slow down, push yourself back up or use band to assist.
Tempo Endurance
1. Track Warmup 3a. Quadruped Hip Extension - 3x10
Day 6 2. 2x 200-150-100 (Grass/Turf Preferable) 3b. Side Lunge - 3x6 per side
Goal Time: Distance PR x 1.25 3c. Push Ups - 3x20
Rest = 30 sec between reps, 1min between sets. Repeat exercises in order for 3 sets, without significant rest.
OFF
Full rest day, no activity other than normal life.
Day 7

Copyright ATHLETE.X - This document may not be reproduced or redistributed in any format.
 ATHLETE.X
Pre-Season Phase 2 - 100m Dash Program
Day Week 8 (Deload week)
Off
Full rest day, no activity other than normal life.
Day 1

Track Warmup
1. Track Warmup
Day 2 2. 2-4 Warmup Accelerations, 20-40m @ 75-90%
Nothing above 90% today.

Sprint Training (Block Starts)

1. Track Warmup
Day 3 2. 2-4 Warmup Accelerations, 20-40m @ 75-90%
3. 1x20m, 1x40m, 3x60m

Strength & Power Training

1. Pull-Ups - 1x10 (easy), 3x3 (explosive single reps)
Day 4 2. Hang Clean To Clean Grip High Pull - 5x1+1 up to 70%
3. Box Squat - 5x2 at 70-80% max.

Off
Full rest day, no activity other than normal life.
Day 5

Sprint Training (2 Point Starts)

1. Track Warmup
Day 6 2. 2-4 Warmup Accelerations, 20-40m @ 75-90%
3. 1x120m, 1x100m, 1x80m
Walk back recovery between reps, 5min between sets.
OFF
Full rest day, no activity other than normal life.
Day 7

Copyright ATHLETE.X - This document may not be reproduced or redistributed in any format.