Off Season 100m Dash Program: Athlete.X
Off Season 100m Dash Program: Athlete.X
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
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 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
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 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.
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 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.
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
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 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
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 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
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 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.
Copyright ATHLETE.X - This document may not be reproduced or redistributed without explicit written consent from Cody Bidlow of ATHLETE.X
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
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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
Copyright ATHLETE.X - This document may not be reproduced or redistributed in any format.
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
Copyright ATHLETE.X - This document may not be reproduced or redistributed in any format.
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
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 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
Copyright ATHLETE.X - This document may not be reproduced or redistributed in any format.
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
Copyright ATHLETE.X - This document may not be reproduced or redistributed in any format.
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
Copyright ATHLETE.X - This document may not be reproduced or redistributed in any format.
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
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
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
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.
Off
Full rest day, no activity other than normal life.
Day 5
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
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
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.
Off
Full rest day, no activity other than normal life.
Day 5
Copyright ATHLETE.X - This document may not be reproduced or redistributed in any format.