Sprint Squad Training Program #1

3 Sessions Per Week

Introduction

A 5 week basic training program, based on my training, for all members of the “Sprint Squad”
Separated into 3, 4, and 5 sessions per week. Feel free to add extra exercises or rest days.
Can effectively be repeated over several 5-week periods, but with enough interest I will improve
on the program with new 5-week periods to follow.

Know your body

It is GOOD to stop in the middle of a session if you feel at risk of getting injured.
Focus on how your body feels every session so you learn how your body responds to each
session and exercise.
Try not to train more than you can handle, and know when to take extra rest.

Weight training is supplemental

It should not have you feeling drained before sprint sessions.
Focus on technique first.
Start with low weights, and work up gradually to avoid injury.

@ means "exercise performed at"

50% = 2.00x
60% = 1.67x
70% = 1.43x
80% = 1.25x
90% = 1.11x
95% = 1.05x

If 100m PB is 12s
100m @70% is 1.44 x 12s = 17s

© 2022 Mathias Hove Johansen | All rights reserved

 Sprint Squad Training Program #1

Optional Morning Session

Jog or Jump Rope

Alternative Strength Exercises
60s/60s jump/rest x 5
Exercise/Tool - Alternative
15 Minutes Mobility
Barbell - Sandbags/Medicine balls
Core
Snatch/Clean - 3-6kg 2x30 Sit-ups
Backwards/Forwards/Upwards Weight throws 2x30 Side-lifts
2x10 Copenhagen plank lifts
Hurdle Jumps - Imaginary Hurdles Jumps
2x10 Hamstring lifts
Band Resistance Pulls - Partner Holding For 2x30 Back lifts
Resistance
Rubber bands
2x25 Standing leg push
2x25 Standing knee pulls
2x15 Internal leg rotation
2x15 External leg rotation
2x10s Hamstring Shake

© 2022 Mathias Hove Johansen | All rights reserved

 Sprint Squad Training Program #1

Week 1 & 2 3 Sessions Per Week

Monday Sprint Warmup / Technical Drills

Jumps
3 x 3 Hurdle Jumps

Block starts / Four-point starts

2 x 5m
2 x 10m
2 x 20m
2 x 30m
2 x 40m

Technical Sprint @95%

1 x 80m

Rest: at least 1 minute per 10m sprinted

Tuesday Technical runs for warmup @70%

12 x 100m, 1-2 minutes rest

Single leg deadlift

3 x 8 reps

Hang Snatch
3 x 4 reps

Toes-to-bar
3 x 15 reps

Weighted situp
3 x 6 reps

Optional: add injury preventing exercises

Wednesday Rest

Thursday Rest or warmup

© 2022 Mathias Hove Johansen | All rights reserved

 Sprint Squad Training Program #1

Friday Thorough 40-60 minute warmup

3 x 60m x 3-4 rounds @90-98%

2 minutes rest /sprint

12 minutes rest /round

Focus on relaxed technique

Stop if
● unable to go 90%
● technique breaks down

Saturday Rest

Sunday Rest

© 2022 Mathias Hove Johansen | All rights reserved

 Sprint Squad Training Program #1

Week 3 3 Sessions Per Week

Monday Sprint Warmup / Technical Drills

Jumps
2 x 4 Hurdle Jumps

Three-point technical start

2 x 20 m (optionally with resistance sled or vest)

Block starts / Four-point starts

1 x 1'st step
1 x 2 steps
1 x 3 steps
2 x 10m
2 x 30m
2 x 40m

Technical Sprint @95%

1-2 x 80m

Rest: at least 1 minute per 10m sprinted

Tuesday Technical runs for warmup @70%

12 x 100m, 1-2 minutes rest
(Alternatively 6x300m, 2 minutes rest)

Single leg deadlift

3 x 8 reps/leg

Single leg hip extension / hamstring jump

2 x 8 reps/leg

Hang Snatch
3 x 4 reps

Toes-to-bar
3 x 15 reps

Weighted back lift

3 x 15 reps

Weighted situp
3 x 6 reps

Weighted arm swings

3 x 10 reps

Optional: add injury preventing exercises

Wednesday Rest

© 2022 Mathias Hove Johansen | All rights reserved

 Sprint Squad Training Program #1

Thursday Rest or warmup

Friday Thorough 40-60 minute warmup

3 x 60m x 3-5 rounds @90-98%

2 minutes rest /sprint

12 minutes rest /round

Focus on relaxed technique

Stop if
● unable to go 90%
● technique breaks down

Saturday Rest

Sunday Rest

© 2022 Mathias Hove Johansen | All rights reserved

 Sprint Squad Training Program #1

Week 4 3 Sessions Per Week

Monday Sprint Warmup / Technical Drills

Jumps
4 x 4 Long Hurdle Jumps

Three-point technical start

2 x 20 m (optionally with resistance sled or vest)

Block starts / Four-point starts

1 x 1'st step
1 x 2 steps
1 x 3 steps
2 x 10m
2 x 20m
2 x 30m
2 x 40m

Technical Sprint @95%

1-2 x 80m

Rest: at least 1 minute per 10m sprinted

Tuesday Technical runs for warmup @70%

12 x 100m, 1-2 minutes rest
(Alternatively 6x300m, 2 minutes rest)

Single leg hip extension / hamstring jump

2 x 8 reps/leg

Single leg deadlift

3 x 8 reps/leg

Hang Snatch
3 x 4 reps

Toes-to-bar
3 x 15 reps

Weighted back lift

3 x 15 reps

Weighted situp
3 x 6 reps

Weighted arm swings

3 x 10 reps

Optional: add injury preventing exercises

© 2022 Mathias Hove Johansen | All rights reserved

 Sprint Squad Training Program #1

Wednesday Rest

Thursday Rest or warmup

Friday Thorough 40-60 minute warmup

4 x 60m x 3-4 rounds @90-98%

3 minutes rest /sprint

12 minutes rest /round

Focus on relaxed technique

Stop if
● unable to go 90%
● technique breaks down

Saturday Rest

Sunday Rest

© 2022 Mathias Hove Johansen | All rights reserved

 Sprint Squad Training Program #1

Week 5 3 Sessions Per Week

Monday Sprint Warmup / Technical Drills

Jumps
2 x 4 Long Hurdle Jumps

Three-point technical start

2 x 20 m (optionally with resistance sled or vest)

Block starts / Four-point starts

1 x 1'st step
1 x 2 steps
1 x 3 steps
2 x 10m
2 x 30m
2 x 40m

Technical Sprint @95%

1 x 80m

Rest: at least 1 minute per 10m sprinted

Tuesday Technical runs for warmup @70%

6 x 100m, 1-2 minutes rest
(Alternatively 4x300m, 2 minutes rest)

Single leg hip extension / hamstring jump

2 x 8 reps/leg

Single leg deadlift

2 x 8 reps/leg

Hang Snatch
(Light and fast weights)
2 x 4 reps

Toes-to-bar
3 x 15 reps

Weighted back lift

3 x 15 reps

Weighted situp
3 x 6 reps

Weighted arm swings

3 x 10 reps

Optional: add injury preventing exercises

© 2022 Mathias Hove Johansen | All rights reserved

 Sprint Squad Training Program #1

Wednesday Rest

Thursday Rest or warmup

Friday Thorough 40-60 minute warmup

3 x 60m x 2-3 rounds @95-100%

4 minutes rest /sprint

15 minutes rest /round

Focus on a powerful mindset & relaxed technique

Stop if
● unable to go 95%
● technique breaks down

Saturday Rest

Sunday Rest

© 2022 Mathias Hove Johansen | All rights reserved