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Sprinters Speed & Power Day Sample Workout
from:By Patrick Beith, CSCS, PES, USATF II
Here is a structured Speed/Power day workout that you can apply to your sprinters.
I. Dynamic Warm-up
* 5-10 minute warm-up
* Loose skip
* Hurdle pushup
* Backwards loose skip
* Double leg plow
* Side shuffle
* Leg circles
* Side shuffle
* Lunge w/ twist
* Leg swings (front & lateral)
* Skips for height
II. Speed Drills
* A-skip
* A-run
* Backwards run
* Fast leg
* Accelerations 4x30m
III. Speed Workout
* Acceleration Workout
* 3x 25 meters - push up (down position) start
* 3x 25 meters - push up (up position) start
* 3x 25 meters - seated (facing) 'forward' start
* 3x 25 meters - seated (facing) 'backwards' start
IV. Plyometrics
* 5 Double leg hops 4x6
* Single leg bounds 3x6 each
* Running alternating bounds 3x8
V. Weight Training
* Hang Cleans 5x3
* Deadlifts 4x4
* Step-ups 4x4
* Dumbbell Snatch 5x3
VI. Core Training
* Stabilization - static (hold each position 45 seconds - repeat 3 times)
* Swedish Abs:
* Plank position
* Side plank (on right side)
* Side plank (on left side)
* Bridge position
VII. Active Warm-down
* All 2x 20 meters
* High knee walk
* Lunge w/ hamstring
* Lateral lunge
* Spiderman
* Inch worm
Exercises can be added or subtracted depending on what the goal of the workout is, but all of our speed/power days will be in this outlined form. Our core workouts change daily depending on what types of exercises we used the day before.
- Patrick Beith
Athletes' Acceleration, founded by Latif Thomas and Patrick Beith, combines over 25 years of athletic and coaching experience to bring you the very best in speed development, strength and conditioning programs for coaches and athletes.
Get the FREE Complete Speed Training Newsletter now at http://www.athletesacceleration.com.
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