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First Cycle

This document outlines a 3-week sprint training program consisting of weekly cycles focused on introduction, exploration, and realization. Each week includes warmups and sessions focused on acceleration, sprints, recovery, and conditioning incorporating drills, weight training, and stretching exercises. Video links provide demonstrations of the various exercises and drills.

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efraim rivera
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11 views

First Cycle

This document outlines a 3-week sprint training program consisting of weekly cycles focused on introduction, exploration, and realization. Each week includes warmups and sessions focused on acceleration, sprints, recovery, and conditioning incorporating drills, weight training, and stretching exercises. Video links provide demonstrations of the various exercises and drills.

Uploaded by

efraim rivera
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Sprint Program 100m/200m/110m Hurdles @Hurdleaddict Cycle # 1

Week 1 Week 2 Week 3


Introduction Exploration Realization
Monday Warm Up Warm Up Warm Up
Starting into 3x Easy Acceleration 30m 3x Easy Acceleration 30m 3x Easy Acceleration 30m
2x Skip for Distance 30m 2x Skip for Distance 30m 2x Skip for Distance 30m
The Week
2x Backward runs 30m 2x Backward runs 30m 2x Backward runs 30m
------------------------------------- ------------------------------------- -------------------------------------
4x3Medball Throws Forward 4x3Medball Throws Forward 4x3Medball Throws Forward
Tuesday Warm Up Warm Up Warm Up
3x12 Wickets 1,80m 3x12 Wickets 1,80m 3x12 Wickets 1,80m
Accel Day Acceleration ladder Gras Acceleration ladder Gras Acceleration ladder Gras
2x(20,25,30) with 1 min 2x(20,25,30) with 1 min 20,25,30 with 1 min rest
rest and 2 mins after Set rest and 2 mins after Set and 2 mins after Set
Rudiment Hops Rudiment Hops Rudiment Hops
------------------------------------ ---------------------------------------
Warm Up Weightroom Warm Up Weightroom Warm Up Weightroom
1. Deadlift Trapbar 3x5 1. Deadlift Trapbar 3x5 1. Deadlift Trapbar 3x5
ECC3 (Sek down) Z3 ECC3 (Sek down) Z3 ECC3 (Sek down) Z3
2.SL RDL to Press 3x3/3 Z2 2.SL RDL to Press 3x3/3 Z2 2.SL RDL to Press 3x3/3 Z2
3.Bent Over Row 4x5 Z2 3.Bent Over Row 4x5 Z2 3.Bent Over Row 4x5 Z2

Wednesday Recovery Day Bike Recovery Day Recovery Day


Bike Workout 6x30 sec with Bike Workout 6x30 sec with Bike Workout 6x30 sec with
1 min Rest EASY 1 min Rest EASY 1 min Rest EASY
Core Training on your own Core Training on your own Core Training on your own

Fascia Stretching Hip Stretching Fascia Stretching


Thursday Warm Up Warm Up Warm Up
2x Acceleration 20m 2x Acceleration 20m 2x Acceleration 20m
2x40m 2x50m Sprint 2x40m 2x50m Sprint 2x40m 2x50m Sprint
Sprint Day
3 min rest in between 3 min rest in between 3 min rest in between
Warm Up Weightroom Warm Up Weightroom Warm Up Weightroom
Dumbbel Jump Squat Z1 4x4 Dumbbel Jump Squat Z1 4x4
Dumbbel Jump Squat Z1 4x4 Quick Step Z1 4x3/3 Quick Step Z1 4x3/3
Quick Step Z1 4x3/3

Friday Recovery Day Recovery Day Recovery Day


Gras Runs 6x30 Sek Easy Gras Runs 6x30 Sek Easy Gras Runs 6x30 Sek Easy
Pace Pace Pace

Full Stretching Workout Hip Stretching Full Stretching Workout

Saturday Warm Up Warm Up

Condition Day
3x12 Wickets 2,00m 3x12 Wickets2,00m Recovery
Gras Runs Conditioning Gras Runs Conditioning
2x30sec-25sec-20sec-15Sec 2x30sec-25sec-20sec-15sec
With 3,00min,2,30min With 3,00min,2,30min , You can choose
2,00min Rest 2,00min Rest
5 min in between Sets 5 min in between Sets one
------------------------------------ ------------------------------------
Warm Up Weightroom Warm Up Weightroom
1.Split Squat 3x5 ECC3 Z3 1. Split Squat 3x5 ECC3 Z3
Hip Stretching
2. SL RDL 4x4/4 Z2 2. SL RDL 4x4/4 Z2 Full Stretching Workout
3. Alt Dumbbell Press 4x5 Z2 3. Alt Dumbbell Press 4x5 Z2 Fascia Stretching
Rudiment Hops Rudiment Hops
Explanation of the Cycle # 1
Heavy Lifting Zone 3 = 85-100%:
Medium Lifting Zone 2 = 40-65%:
Light Lifting Zone 1 = 30-40%

ECC 3= Eccentric, means going down with the weight in 3 Seconds

Sunday is always OFF Day

Warm Up

https://youtu.be/ye4hRO8CQgA

(without going on the track)

Feel free to do extra stretches or mobility. Its important that your whole
body feels warm

Skip for Distance


Backward Runs

https://www.youtube.com/watch?v=JA6evMqAlmo&ab_channel=hurdlea
ddict-AthleticPerformance

Sprint Drills

https://www.youtube.com/watch?v=X1lUYCTTmiw&ab_channel=hurdlea
ddict-AthleticPerformance

Rudiment Hops

https://www.youtube.com/watch?v=etiiXEpQXRE&ab_channel=hurdlead
dict-AthleticPerformance
Wickets (total of 12)

https://www.youtube.com/watch?v=E5IVqUexCs4&ab_channel=hurdlead
dict-AthleticPerformance

Spacing (Example 2,00m)

1,60, -160 -1,70 - 1,70m 1,80m 1,80m -1,80m -1,90m 1,90m -1,90m-
2,00m 2,00m (or longer, see different spaces in the Video)

Fascia Stretching

https://www.youtube.com/watch?v=DpoVN-
RINVc&ab_channel=hurdleaddict-AthleticPerformance

Full Stretching Workout


https://www.youtube.com/watch?v=RCBrlwFkk8w&ab_channel=hurdlead
dict-AthleticPerformance

Hip Stretching for Mobilty and Pain Release

https://www.youtube.com/watch?v=8TPNFoalmes&ab_channel=hurdlea
ddict-AthleticPerformance

Weightlifting Exercises

Medball Throws Forward

https://www.youtube.com/watch?v=z4MBYGLw7OA&ab_channel=hurdleaddict-
AthleticPerformance

Split Squat+ Single Leg RDL


https://www.youtube.com/watch?v=BlHZpsZc2hA&ab_channel=hurdleaddict-
AthleticPerformance
Warm Up Weightroom
https://www.youtube.com/watch?v=tXbJYZ2a8z4&ab_channel=hurdleaddict-
AthleticPerformance

SL RDL to Press 3x3/3


https://youtu.be/BDSCUpD2CXY

Bent Over Row


https://youtu.be/FFxTvNA7iuc

Dumbbel Jump Squat

https://youtu.be/BDSCUpD2CXY

Quick Step
https://youtu.be/uVDJOtGqZOU

Deadlift Trapbar
https://youtu.be/HqDJg9h7s6c

Alt Dumbbell Press


https://youtu.be/BlHZpsZc2hA

If you have any questions let me know in the comments

www.youtube.com/hurdleaddict

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