Sprinting Program

I understand that many of the people reading these posts are not just training for maximal strength. Many of the people I coach and other readers have mentioned that they train for sports performance and track events. So I've created this simple yet effective sprint program for these individuals!

The main focus of this program is the lower body work. We begin each of our lower body sessions with some sort of sprint variation. These are:

1. Flying Sprints

A 'flying sprint' is a sprint in which you build up to max velocity over a distance of about 40-60m, and then you sprint at max velocity for 10-20m. This 10-20m zone is called the 'flying zone' and you should time the flying zone by recording a video or using a timing device/system. These flying sprints are going to be the bread and butter of any sprinting program. The reason we only sprint with max velocity for 10-20m is because sprinting at TRUE maximum velocity is HIGHLY fatiguing on the body! Usually, I would only keep the flying zone 10m as this type of maximum intent sprinting will beat the crap out of you! During the approach of 40-60m, you should GRADUALLY build up to the max velocity flying zone. Do not try to accelerate too quickly as you may start sprinting too fast before the flying zone even begins.

2. Short Sprints

Short sprints provide you with the opportunity to train your start and your acceleration. Short sprints can be anywhere from 10-60m, but I would usually recommend 20-40m for most people. At the start of a short sprint, you have the chance to practice your sprint start. So if you are training for track, you can practice pushing off the blocks, driving through the balls of your feet etc. With these, you just want to focus on sprinting as fast as you can. You won't reach max velocity due to the short distances, meaning you can do more reps of these shorter sprints without feeling burnt out.

3. Resisted Sprints

Of course, we need some form of resistance in order to increase our ability to produce force. For resisted sprints, I would recommend you attach a weight sled to you waist via a belt and then load the sled with regular weight plates. If this is too hard, you could use a prowler if you have access to one. If this is not an option, then I guess you can use the parachute things that provide air resistance, but this is impossible to progress on. If you don't have access to a parachute, then just do short sprints on grass or hill sprints. Doing sprints on grass will provide some friction resistance compared to running on a track, and running up a hill decreases stride length, which provides a similar stimulus to resisted sprints. No matter which method you use, keep these resisted sprints shorts (usually no more than 15m). Adding weight to these means that you're legs will get very tired if you sprint for long distances.

When we combine these 3 sprint variations, we get a damn good sprint program:

Additional Notes:

• If you can, try running on a track with spikes on. This will minimize the friction resistance and will be more forgiving on your joints
• You can do the sprint work earlier in the day and the weight room work separately later in the day. You could also do the sprint work the day before the weight room lower body sessions.
• Have a rest day after Upper body 2 and Lower body 3
• The olympic lifts should be light. Focus on moving the bar with maximum speed
• Do not do nordic curls or glute ham raises if you can't regress them so that the eccentric is VERY slow. If you don't have access to this equipment, do a 2/1 leg curl where you use 2 legs to bring the weight down and only 1 leg for the eccentric. I also like banded hamstring curls, but do these for higher reps and rhythmically
• For calf raises you can do a mix of calf and tibialis work. The 2/1 method also works well here. Honestly, you probably don't need to do calf work 3x a week; 1 x a week should be plenty enough. I included calves 3x a week for pure hypertrophy sake (but some people with bad genetics may not see any calf growth)
• Time each of your runs if possible. Have a friend time the runs, record the runs on a video tape or use a timing system/watch
• You will notice that the resisted sprints and the short sprints are programmed in 3 week waves. For 3 weeks, you work with a certain set/rep scheme, and then you change in in the next 3 weeks
• You can fit the ramp ups for the heavy lifts with the 3-week wave system. So for weeks 1-3, you would ramp to a heavy set of 5 reps. Then for weeks 4-6, you ramp up to a heavy set of 4 reps. And for weeks 7-9, you ramp up to a heavy set of 3 reps. Deload and then repeat!
• For the plyometrics, just do any jump that is of a moderate intensity (not to easy, but definitely not too hard). This could be a rhythmic box jump, hopping on the ground or doing lateral jumps. Use the same variation for 3-4 weeks and then switch it up.
• For the flying sprints, really take the full rest periods. Sprinting at true max velocity is truly taxing on the body, and you need those rest periods to fully recover
• Finally, I should mention this is a linear speed program. If you were interested in more sport-like speed (ie. for American football, rugby, soccer), then I would recommend doing agility work as well on rest days.

Note the exercises rotations in the spreadsheet. If you are a beginner, don't bother rotating exercises until you've run the program for a couple months. You can then begin rotating exercises every 3-4 weeks as you become more advanced. Some will say this program is too much for a beginner. I think that if you manage volume and intensity and recovery well, a beginner can easily make gains off of this program. The 3 lower body sessions are each a mix of heavy and explosive work, so the legs won't feel very tired out in the long run. 

So there it is! Sleep and eat well whilst running this program and you are guaranteed to increase your linear sprint speed. Any questions can be put in the comments below or emailed to me at cavernofcreaturesgym@gmail.com.

Enjoy!