SPRINT TRAINING GUIDE

GENERAL PREPARATION PHASE (GPP-6 WEEKS)

DAYS UNIT S
E
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6
S
I
MON ENDURANCE/ A -30-40 minutes continuous ENDURANCE FARTLEK Diagonal Run ENDURANCE SPECIAL
Mrun( non stop) 20min JOG ENDURANCE
30MIN + 1LAP FAST 3 + 1 X 3SET -Stride-walk-speed-walk 500m 4x easy run -400m 5x easy run
EVERY 5MIN (300m TRACK)

-core exersice 30x core exersice 30x core exersice 30x core exersice 30x
core exersice 30x

P
M

TUES ACCELERATION/ A 1) Warm up: 1) Warm up: 1) Warm up: 1) Warm up: 1) Warm up: 1) Warm up:
STRENGHT M 800m slow jog 800m slow jog 800m slow jog 800m slow jog 800m slow jog 800m slow jog
dynamic/static stretching dynamic/static stretching dynamic/static stretching dynamic/static stretching dynamic/static stretching dynamic/static stretching
2) Wall Drills /Sprint Drill/ 2) Wall Drills /Sprint Drill/ 2) Wall Drills /Sprint Drill/ 2) Wall Drills /Sprint Drill/ 2) Wall Drills /Sprint Drill/ 2) Wall Drills /Sprint Drill/
resistance band speed high resistance band speed high resistance band speed high knee resistance band speed high resistance band speed resistance band speed
knee with/without KHJ Band knee with/without KHJ Band with/without KHJ Band knee high knee high knee
3) 50m X 5 x 2set resistance 3) 50m X 5 x 2set resistance 3) 50m X 5 x 2set resistance 3) 50m X 5 x 2set resistance 3) 50m X 5 x 2set 3) 50m X 5 x 2set
parachute/ sled parachute/ sled parachute/ sled parachute/ sled resistance parachute/ sled resistance parachute/ sled
4)Plyometrics 4)Plyometrics 4)Plyometrics 4)Plyometrics 4)Plyometrics 4)Plyometrics
-Bound Jumps -Bound Jumps -Bound Jumps -Bound Jumps -Bound Jumps -Bound Jumps
-Ankle Hops -Ankle Hops -Ankle Hops -Ankle Hops -Ankle Hops -Ankle Hops
-Bounding -Bounding -Bounding -Bounding -Bounding -Bounding
5)-20 minute recovery run 5)-20 minute recovery run 5)-20 minute recovery run 5)-20 minute recovery run 5)-20 minute recovery run 5)-20 minute recovery run
P L18/15 L18/15 L18/15 L18/15 L18/15 L18/15
M-Half squat 10kg X 16 X 3 -Half squat 10kg X 20 X 3 -Half squat 10kg X 20 X 3 -Half squat 15kg X 20 X 3 -Half squat 15kg X 20 X 4 -Half squat 15kg X 20 X 2
-Lunges 10kg X 16 X 3 -Lunges 10kg X 20 X 3 -Lunges 10kg X 20 X 3 -Lunges 15kg X 20 X 3 -Lunges 15kg X 20 X 4 -Lunges 15kg X 20 X 2
-Bench press 10kg X 14 X 3 -Bench press 10kg X 16 X 3 -Bench press 10kg X 16 X 3 -Bench press 10kg X 16 X 3 -Bench press 10kg X 16 X 3 -Bench press 10kg X 16 X 2
-Calf raise 15kg X 16 X 3 -Calf raise 15kg X 20 X 3 -Calf raise 15kg X 20 X 3 -Calf raise 15kg X 20 X 3 -Calf raise 15kg X 20 X 3 -Calf raise 15kg X 20 X 2
-Abdominals 5kg X 16 X 3 -Abdominals 5kg X 20 X 3 -Abdominals 5kg X 20 X 3 -Abdominals 5kg X 20 X 3 -Abdominals 5kg X 20 X 3 -Abdominals 5kg X 20 X 2
- 10/15 minute recovery run - 30 minute recovery run - 30 minute recovery run - 30 minute recovery run - 30 minute recovery run - 30 minute recovery run
WED SPEED A Rest Rest Rest Rest Rest Rest
M

P -Warm up: -Warm up: -Warm up: -Warm up: -Warm up: -Warm up:
M 800m slow jog 800m slow jog 800m slow jog 800m slow jog 800m slow jog 800m slow jog
dynamic/static stretching dynamic/static stretching dynamic/static stretching dynamic/static stretching dynamic/static stretching dynamic/static stretching
-Drills & Flexibility exercises -Drills & Flexibility exercises -Drills & Flexibility exercises -Drills & Flexibility exercises -Drills & Flexibility -Drills & Flexibility
-250m X 2 (rest 5-10’min) -250m X 2 (rest 5-10’min) -250m X 2 (rest 5-10’min) -250m X 2 (rest 5-10’min) exercises exercises
-4 X 50m max effort( rest -4 X 50m max effort( rest -4 X 50m max effort( rest 3’min) -4 X 50m max effort( rest -250m X 2 (rest 5-10’min) -250m X 2 (rest 5-10’min)
3’min) 3’min) -2 X 100m( rest 8’min) 3’min) -4 X 50m max effort( rest -4 X 50m max effort( rest
-2 X 100m( rest 8’min) -2 X 100m( rest 8’min) -20 minute recovery run -2 X 100m( rest 8’min) 3’min) 3’min)
-20 minute recovery run -20 minute recovery run -20 minute recovery run -2 X 100m( rest 8’min) -2 X 100m( rest 8’min)
 @ @ @ -20 minute recovery run -20 minute recovery run
Hill sprints Hill sprints Hill sprints
-50m X 10 X 2 Set -50m X 10 X 2 Set -50m X 10 X 2 Set

-100m X 10 X 2 Set -100m X 10 X 2 Set -100m X 10 X 2 Set

THU STRENGHT / AM Circuit Training Circuit Training CIRCUIT TRAINING MED BALL Circuit Training MED BALL
ENDURANCE 5 Stesen for lower 5 Stesen for lower ACTIVITIES ACTIVITIES 5 Stesen for lower ACTIVITIES
& Upper body( 1 minute) & Upper body( 1 minute) Push up x 20 10x7activities x & Upper body( 1 minute) 10x7activities x
1. Half squat with 1. Half squat with Squad jump x 20 3set 1. Half squat with 3set
ResistanceBand/Weight + ResistanceBand/Weight + Tricep dips x 20 Relay game ResistanceBand/Weight + Relay game
Side to side toe Side to side toe Lunges jump x 20 Side to side toe
touch touch Russian twist x 20 touch
2. Burpee + leg raises/push- 2. Burpee + leg raises/push- Box jump x 20 2. Burpee + leg
pull pull X 2 set ulg/masa raises/push-pull
3. Climbing side leg + Elbows 3. Climbing side leg + 3. Climbing side leg +
to knees Elbows to knees Elbows to knees
4. Russian twist with/without 4. Russian twist 4. Russian twist
weight + lunges with/without with/without weight + with/without weight +
weight lunges with/without weight lunges with/without
5. Cycling core + mini 5. Cycling core + mini weight
hurdles/calf raises hurdles/calf raises 5. Cycling core + mini
hurdles/calf raises
PM 20-30 minutes recovery run 20-30 minutes recovery run 20-30 minutes recovery run 20-30 minutes recovery run 20-30 minutes recovery 20-30 minutes recovery
( non stop) ( non stop) ( non stop) ( non stop) run run
- No pace - No pace - No pace - No pace ( non stop) ( non stop)
- No pace - No pace

FRI FLEXIBILITY/ AM -Hurdle flexibility exercise -Hurdle flexibility exercise -Hurdle flexibility exercise -Hurdle flexibility exercise -Hurdle flexibility exercise -30 minute easy run
STRENGHT/ -Hurdle jump(low hurdle -Hurdle jump(low hurdle -Hurdle jump(low hurdle -Hurdle jump(low hurdle -Hurdle jump(low hurdle -100m striding 8- 12 time
POWER height)8 hurdle X 6 set height)8 hurdle X 8 set height)8 hurdle X 10 set height)8 hurdle X 10 set height)8 hurdle X 10 set
@
-Bounding 20m X 4 set -Bounding 30m X 3 set -Bounding 40m X 3 set -Bounding 40m X 3 set -Bounding 50m X 2 set
CIRCUIT
TRAINING -20 minute easy recovery run -20 minute easy recovery -20 minute easy recovery run -20 minute easy recovery -20 minute easy recovery
run run run
PM -HIP Resistance Band exercise -HIP Resistance Band - HIP Resistance Band exercise -HIP Resistance Band -HIP Resistance Band -Rest
-double leg jump with turn exercise -double leg jump with turn exercise exercise
90°/180° X 6 X 3 set -double leg jump with turn 90°/180° X 6 X 3 set -double leg jump with turn -double leg jump with turn
-Skipping 1000x 90°/180° X 6 X 3 set -Skipping 1200x 90°/180° X 6 X 3 set 90°/180° X 6 X 3 set
-20 minute easy recovery run -Skipping 1100x -20 minute easy recovery run -Skipping 1200x -Skipping 1100x
-20 minute easy recovery -20 minute easy recovery -20 minute easy recovery
run run run
SAT AM Rest

PM Rest Rest Rest Rest Rest Event Time trial 1

SUN RECOVERY AM ICE BATH OR MASSAGE/REHAB