Latif Short Sprinter Program

Complete Program Design for Sprinters 12 Week Short Sprint (55-200) Program

Mesocycle 1 (PP) Microcycle Microcycle 1 55-200

Mon!ay

Warmup 400m jog/skip 2 x 30m loose skip w/arm swing 2x30 loose skip w/arm circles 2x30m side skip 1x30m back skip Lunge to hamstring x 20 Lunge w/twist x20 Iron cross x 20 corpion x 20 3 x 30m accel ! "#$ 2 x 30m %igh knee carioca &ront leg swing x20 ide leg swing x20 2 x 30m backward run 4 x 30m accel '0()0$ Workout 10 x 100 ! "0$ w/1* rest +ore ,bs x 200

"#es!ay

Warmup 400m jog/skip 2 x 30m loose skip w/arm swing 2x30 loose skip w/arm circles 2x30m side skip

www-+omplete.rogramesignorprinters-com

1

1x30m back skip Lunge to hamstring x 20 Lunge w/twist x20 Iron cross x 20 corpion x 20 3 x 30m accel ! "#$ 2 x 30m %igh knee carioca &ront leg swing x20 ide leg swing x20 2 x 30m backward run 4 x 30m accel '0()0$ Workout   10 x 20m uphill or rom arious positions 2(3*5 .l6os 3 x 10 tuck jumps 2*5 trength 7raining .risoner s8uat x20 .ushup x1# +runches x 2# +obra x20 plit s8uat x 10 each leg e-l-5 7(push up x 10 9ic6cles x2# %igh :ountain +limber x20 ;ussian 7wist x2# 9urpee x10 ;est 3*< ;epeat

We!nes!ay

Warmup 400m jog/skip 2 x 30m loose skip w/arm swing 2x30 loose skip w/arm circles 2x30m side skip 1x30m back skip Lunge to hamstring x 20


2

1x30m back skip Lunge to hamstring x 20 Lunge w/twist x20 Iron cross x 20 corpion x 20 3 x 30m accel ! "#$ 2 x 30m %igh knee carioca &ront leg swing x20 ide leg swing x20 2 x 30m backward run 4 x 30m accel '0()0$ Workout   10 x 20m uphill or rom arious positions 2(3*5 .l6os 3 x 10 tuck jumps 2*5 trength 7raining .risoner s8uat x20 .ushup x1# +runches x 2# +obra x20 plit s8uat x 10 each leg e-l-5 7(push up x 10 9ic6cles x2# %igh :ountain +limber x20 ;ussian 7wist x2# 9urpee x10 ;est 3*< ;epeat

We!nes!ay

Warmup 400m jog/skip 2 x 30m loose skip w/arm swing 2x30 loose skip w/arm circles 2x30m side skip 1x30m back skip Lunge to hamstring x 20


2

Lunge w/twist x20 Iron cross x 20 corpion x 20 3 x 30m accel ! "#$ 2 x 30m %igh knee carioca &ront leg swing x20 ide leg swing x20 2 x 30m backward run 4 x 30m accel '0()0$ peed drills  take onl6 10(1#*5 Workout #  10 x 200! "0$ w/2* rest +ore wedish ,bs &
"h#rs!ay

Warmup 400m jog/skip 2 x 30m loose skip w/arm swing 2x30 loose skip w/arm circles 2x30m side skip 1x30m back skip Lunge to hamstring x 20 Lunge w/twist x20 Iron cross x 20 corpion x 20 3 x 30m accel ! "#$ 2 x 30m %igh knee carioca &ront leg swing x20 ide leg swing x20 2 x 30m backward run 4 x 30m accel '0()0$ ,gilit6 Ladder 1 x each leg lead ingle leg 2 oot run


3

9rake run Lateral run Ick6 hule Workout> #0 pushups run '00 100 crunches run '00 "# .risoner s8uats run '00 $ecor! total times

%urdle mobilit6 2 x each leg %urdle march Walk ?ers ?er 2< 9ack 1 Lateral kip ?er/@nder

%ri!ay&

Warmup 400m jog/skip 2 x 30m loose skip w/arm swing 2x30 loose skip w/arm circles 2x30m side skip 1x30m back skip Lunge to hamstring x 20 Lunge w/twist x20 Iron cross x 20 corpion x 20 3 x 30m accel ! "#$ 2 x 30m %igh knee carioca &ront leg swing x20 ide leg swing x20 2 x 30m backward run 4 x 30m accel '0()0$ Workout


4

2 x #( x 100 ! "0$ 0=/2*5 ,bs> 2#0(3#0 reps %ip/Alute> 3x10 e-l- ire h6drant< up and back< trail leg5

Sat#r!ay

Warmup 400m jog/skip 2 x 30m loose skip w/arm swing 2x30 loose skip w/arm circles 2x30m side skip 1x30m back skip Lunge to hamstring x 20 Lunge w/twist x20 Iron cross x 20 corpion x 20 3 x 30m accel ! "#$ 2 x 30m %igh knee carioca &ront leg swing x20 ide leg swing x20 2 x 30m backward run 4 x 30m accel '0()0$ Workout   10 x 20m uphill or rom arious positions 2(3* rest between reps 10 tuck jumps ater eer6 other rep5 trength 7raining A circuit  4#= between exercises Prisoner squat x 20 T Push up x 10 Cobra x 15 Fire hydrant x 10 e.l. Bicycles x 25 Split squat x 10 e.l. Toe touches x 25


#

Superman x 20 Crunches x 25 Bac!ard !alin" lun"e x 20 #est

%$Mesocycle 1 (PP) Microcycle 2 55-200

Mon!ay&

400m jog/skip 2 x 30m loose skip w/arm swing 2x30 loose skip w/arm circles 2x30m side skip 1x30m back skip Lunge to hamstring x 20 Lunge w/twist x20 Iron cross x 20 corpion x 20 3 x 30m accel ! "#$ 2 x 30m %igh knee carioca &ront leg swing x20 ide leg swing x20 2 x 30m backward run 2 x 1#m , :arch no arms 2 x 1#m , :arch 4 x 30m accel '0()0$ Workout 100 B 200 B 200 B 100 B 100 B 200 B 200 200 B 200 B 100 B 200 B 100 B 100 B C walk #0 runs at "0$ rest 3(4* between sets trength 7raining  4#= between exercises Prisoner squat x 25 Teardrop pushup x 10 Cobra x 15 Fire hydrant x 20 e.l.




S!edish abs &'ace do!n( x )5 seconds Split squat x 15 e.l. *indshield !ipers x + each !ay Superman x 20 Crunches x )0 !alin" lun"e x 20 #est

%$"#es!ay

Warmup 400m jog/skip 2 x 30m loose skip w/arm swing 2x30 loose skip w/arm circles 2x30m side skip 1x30m back skip Lunge to hamstring x 20 Lunge w/twist x20 Iron cross x 20 corpion x 20 3 x 30m accel ! "#$ 2 x 30m %igh knee carioca &ront leg swing x20 ide leg swing x20 2 x 30m backward run 2 x 1#m , :arch no arms 2 x 1#m , :arch 4 x 30m accel '0()0$ Workout (10 x 20m uphill or rom arious positions 2(3* rest 3 x 10 tuck jump or split s8uat jump ater eer6 other rep5 trength 7raining  4#= ater each exercise Prisoner squat x 25 Teardrop pushup x 10 Cobra x 15 Fire hydrant x 20 e.l.


"

S!edish abs &'ace do!n( x )5 seconds Split squat x 15 e.l. *indshield !ipers x + each !ay Superman x 20 Crunches x )0 !alin" lun"e x 20 #est

%$We!nes!ay

Warmup 400m jog/skip 2 x 30m loose skip w/arm swing 2x30 loose skip w/arm circles 2x30m side skip 1x30m back skip Lunge to hamstring x 20 Lunge w/twist x20 Iron cross x 20 corpion x 20 3 x 30m accel ! "#$ 2 x 30m %igh knee carioca &ront leg swing x20 ide leg swing x20 2 x 30m backward run 2 x 1#m , :arch no arms 2 x 1#m , :arch 2 x 1#m , kip no arms 4 x 30m accel '0()0$ Workout #  10 x 200! "0$ w/2* rest ,b4#s> # x # x 3 4 x 2#> +runches %ip/Alute> 3 x 10 trail leg< ire h6drant< up and back5

"h#rs!ay


'

Warmup 400m jog/skip 2 x 30m loose skip w/arm swing 2x30 loose skip w/arm circles 2x30m side skip 1x30m back skip Lunge to hamstring x 20 Lunge w/twist x20 Iron cross x 20 corpion x 20 3 x 30m accel ! "#$ 2 x 30m %igh knee carioca &ront leg swing x20 ide leg swing x20 2 x 30m backward run 2 x 1#m , :arch no arms 2 x 1#m , :arch 2 x 1#m , kip no arms 4 x 30m accel '0()0$ Workout 3   x 100m hills relatiel6 steep5 3(#* depending on grade trength 7raining  4#= rest between exercises Split squat x 12 e.l. Bicycles x )0 ,ountain Climber x $0 *alin" -un"e x 12 e.l. Superman x 20 Toe Touches x $0 Tuc ump x 12 Pushups x 10 #ussian T!ist x $0 Burpees x 15 #est $% and repeat

%ri!ay

.remeet Sat#r!ay


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Mesocycle 1 (PP) Microcycle ' 55-200

Mon!ay

Warmup o" /00m Sip /00m Static Stretch 510 minutes o" 50  lun"e to hamstrin" x 10 total o" 50  'ire hydrant x 15 each le" o" 50  mountain climbers x $0 o" 50  trail le" x 15 each le" o" 50  crunches x $0 o" 50  'ront and side le" s!in" x 10 each le" o" 50  bicycles x $0 o" 50  up and bac x 15 each le" o" )00 o" 50  iron cross x 10 each le" o" 50  scorpion x 10 each le" o" 50  inch!orm x 10 o" 50  pushups x 10

2 x "(10 x 200 ! "2$ 1*/3*5 :ed 9all ;outine 3 x 10 each Wood +hops &igure ' lams ,round the World trength 7raining  4#= .risoner s8uat x20 .ushup x1# +runches x 2#


10

+obra x20 plit s8uat x 10 each leg e-l-5 7(push up x 10 9ic6cles x2# %igh :ountain +limber x20 ;ussian 7wist x2# 9urpee x10 ;est 3*< ;epeat

"#es!ay

Warmup 400m jog/skip 2 x 30m loose skip w/arm swing 2x30 loose skip w/arm circles 2x30m side skip 1x30m back skip Lunge to hamstring x 20 Lunge w/twist x20 Iron cross x 20 corpion x 20 3 x 30m accel ! "#$ 2 x 30m %igh knee carioca &ront leg swing x20 ide leg swing x20 2 x 30m backward run 2 x 1#m , :arch no arms 2 x 1#m , :arch 2 x 1#m , kip no arms 4 x 30m accel '0()0$ Workout "(10 x 2# on track arious positions 3* rest 3 x 10 tuck jumps 3* rest trength 7raining  4#= .risoner s8uat x20


11

.ushup x1# +runches x 2# +obra x20 plit s8uat x 10 each leg e-l-5 7(push up x 10 9ic6cles x2# %igh :ountain +limber x20 ;ussian 7wist x2# 9urpee x10 ;est 3*< ;epeat

We!nes!ay

Warmup 400m jog/skip 2 x 30m loose skip w/arm swing 2x30 loose skip w/arm circles 2x30m side skip 1x30m back skip Lunge to hamstring x 20 Lunge w/twist x20 Iron cross x 20 corpion x 20 3 x 30m accel ! "#$ 2 x 30m %igh knee carioca &ront leg swing x20 ide leg swing x20 2 x 30m backward run 4 x 30m accel '0()0$ Workout #(' x 300m ! "#$ 4* rest +ore> ,bs> 300 reps %ip/Alute> 3 x 10 ire h6drant< straight leg< trail leg5 %urdle :obilit6> 2x hurdles


12

%urdle :arch Walk ?er Lateral kip pider "h#rs!ay

400m jog/skip 2 x 30m loose skip w/arm swing 2x30 loose skip w/arm circles 2x30m side skip 1x30m back skip Lunge to hamstring x 20 Lunge w/twist x20 Iron cross x 20 corpion x 20 3 x 30m accel ! "#$ 2 x 30m %igh knee carioca &ront leg swing x20 ide leg swing x20 2 x 30m backward run 2 x 1#m , :arch no arms 2 x 1#m , :arch 2 x 1#m , kip no arms 4 x 30m accel '0()0$ Workout 4  ' x 100m hills relatiel6 steep5 3(#* depending on grade Strength "raining  4#=

.risoner s8uat x20 .ushup x1# +runches x 2# +obra x20 plit s8uat x 10 each leg e-l-5 7(push up x 10 9ic6cles x2# %igh :ountain +limber x20 ;ussian 7wist x2# 9urpee x10 ;est 3*< ;epeat


13

%ri!ay

.remeet Sat#r!ay

:eet

Mesocycle 1 (PP) Microcycle  S 55-200 Mon!ay

400m jog/skip 2 x 30m loose skip w/arm swing 2x30 loose skip w/arm circles 2x30m side skip 1x30m back skip Lunge to hamstring x 20 Lunge w/twist x20 Iron cross x 20 corpion x 20 3 x 30m accel ! "#$ 2 x 30m %igh knee carioca &ront leg swing x20 ide leg swing x20 2 x 30m backward run 4 x 30m accel '0()0$

Workout 12 x 100! "#$ w/1* rest trength 7raining h6pertrophe5> )0= exercises/2* sets ,1> 8uat 3x10 ,2>9ench 3 x 10 ,3>inerted row 3 x 10 91> tep ups 3 x ' el 92> Lunges 3 x 10


14

+1> ;ussian twist 2 x 30 "#es!ay

400m jog/skip 2 x 30m loose skip w/arm swing 2x30 loose skip w/arm circles 2x30m side skip 1x30m back skip Lunge to hamstring x 20 Lunge w/twist x20 Iron cross x 20 corpion x 20 3 x 30m accel ! "#$ 2 x 30m %igh knee carioca &ront leg swing x20 ide leg swing x20 2 x 30m backward run 2 x 1#m , :arch no arms 2 x 1#m , :arch 2 x 1#m , kip no arms 4 x 30m accel '0()0$ Workout "(10 x 30m rom 3 and 4pt stance 3* rest .l6os> double leg bound ocus on stabiliDation5 # x # 3* rest5

trength 7raining h6pertrophe5> )0= exercises/2* sets ,1> eadlit 3x10 ,2>9 Incline 3 x 10 ,3> ?ne arm row 3 x 10 91> LL 3 x 10 92> ingle Leg Lunge 3 x 10 +1> 9ic6cles 2 x 30

We!nes!ay


1#

400m jog/skip 2 x 30m loose skip w/arm swing 2x30 loose skip w/arm circles 2x30m side skip 1x30m back skip Lunge to hamstring x 20 Lunge w/twist x20 Iron cross x 20 corpion x 20 3 x 30m accel ! "#$ 2 x 30m %igh knee carioca &ront leg swing x20 ide leg swing x20 2 x 30m backward run 2 x 1#m , :arch no arms 2 x 1#m , :arch 2 x 1#m , kip no arms 2 x 1#m , kip 4 x 30m accel '0()0$ Workout #  ' x 200! "#$ w/2-#* rest :ed 9all ;outine 3 x 10 each 0=5 Wood +hops &igure ' lams ,round the World "h#rs!ay

Warmup 400m jog/skip 2 x 30m loose skip w/arm swing 2x30 loose skip w/arm circles 2x30m side skip 1x30m back skip Lunge to hamstring x 20 Lunge w/twist x20 Iron cross x 20 corpion x 20


1

3 x 30m accel ! "#$ 2 x 30m %igh knee carioca &ront leg swing x20 ide leg swing x20 2 x 30m backward run 2 x 1#m , :arch no arms 2 x 1#m , :arch 2 x 1#m , kip no arms 2 x 1#m , kip 4 x 30m accel '0()0$ Workout '  10 x 30m rom crouch/3pt 2* rest .l6os> 3 x # double leg bound stabiliDation5 3*5 2 x # single leg hop stabiliDation 3*5 trength 7raining h6pertrophe5> )0= exercises/2* sets ,1> 8uat 3x10 ,2>9ench 3 x 10 ,3>inerted row 3 x 10 91> tep ups 3 x ' el 92> Lunges 3 x 10 +1> ;ussian twist 2 x 30 %ri!ay

.re:eet Sat#r!ay

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Mesocycle 2 (SPP) Microcycle 5 55-200 o" )00m Sip )00m Static Stretch 510 minutes


1"

o" 100  lun"e to hamstrin" x 10 total sip 50  'ire hydrant x 15 each le" o" 100  mountain climbers x $0 sip 50  trail le" x 15 each le" o" 100  crunches x $0 sip 150  'ront and side le" s!in" x 10 each le" o" 100  bicycles x $0 Sip 100  superman x $0 o" 100  up and bac x 15 each le" o" 200 sip 100  iron cross x 10 each le" o" 50  scorpion x 10 each le" sip100  inch!orm x 10 o" 50  pushups x 10

Workout :> 100 B 200 B 200 B 100 B 100 B 200 B 200 200 B 200 B 100 B 200 B 100 B 100 B C walk #0 runs at "#$ rest 3* between sets %urdle :obilit6> 2x hurdles %urdle :arch Walk ?er Lateral kip pider trength 7raining h6pertrophe5> )0= exercises/2* sets ,1> eadlit 3x10 ,2>9 Incline 3 x 10 ,3> ?ne arm row 3 x 10 91> LL 3 x 10 92> ingle Leg Lunge 3 x 10 +1> 9ic6cles 2 x 30

"#es!ay Warm#p


1'

400m jog/skip 2 x 30m loose skip w/arm swing 2x30 loose skip w/arm circles 2x30m side skip 1x30m back skip Lunge to hamstring x 20 Lunge w/twist x20 Iron cross x 20 corpion x 20 3 x 30m accel ! "#$ 2 x 30m %igh knee carioca &ront leg swing x20 ide leg swing x20 2 x 30m backward run 2 x 1#m , :arch no arms 2 x 1#m , :arch 2 x 1#m , kip no arms 2 x 1#m , kip 4 x 30m accel '0()0$ Workout  x 30< 3 x 40 3*/#*5 .l6os %igh 9ox or tadium teps5 # x # 3*5 trength 7raining h6pertrophe5> )0= exercises/2* sets ,1> 8uat 3x10 ,2>9ench 3 x 10 ,3>inerted row 3 x 10 91> tep ups 3 x ' el 92> Lunges 3 x 10 +1> ;ussian twist 2 x 30 We!nes!ay

o" )00m Sip )00m Static Stretch 510 minutes o" 100  lun"e to hamstrin" x 10 total sip 50  'ire hydrant x 15 each le"


1)

o" 100  mountain climbers x $0 sip 50  trail le" x 15 each le" o" 100  crunches x $0 sip 150  'ront and side le" s!in" x 10 each le" o" 100  bicycles x $0 Sip 100  superman x $0 o" 100  up and bac x 15 each le" o" 200 sip 100  iron cross x 10 each le" o" 50  scorpion x 10 each le" sip100  inch!orm x 10 o" 50  pushups x 10

Workout 12 x 100 ! "0$ +ore A circuit jog 30m between exercises5 ide L raise x ' traight Leg x 10 el +obra x 2# +runch x 2# %igh :ountain +limber x 20 7oe touch x 2# &ire h6drant x 1# ;ussian 7wist x 20 uperman w/twist x 20 ,b4#> # x # x 3 %urdle :obilit6> 2x hurdles %urdle :arch Walk ?er Lateral kip pider "h#rs!ay

400m jog/skip 2 x 30m loose skip w/arm swing 2x30 loose skip w/arm circles 2x30m side skip 1x30m back skip Lunge to hamstring x 20 Lunge w/twist x20


20

Iron cross x 20 corpion x 20 3 x 30m accel ! "#$ 2 x 30m %igh knee carioca &ront leg swing x20 ide leg swing x20 2 x 30m backward run 2 x 1#m , :arch no arms 2 x 1#m , :arch 2 x 1#m , kip no arms 2 x 1#m , kip 4 x 30m accel '0()0$ Workout 2(4 x 30/30/305 ('* .l6os med ball throw5 2x# each 3*/4*5 8uat 7hrow ?erhead back 9etween legs ront trength 7raining h6pertrophe5> )0= exercises/2* sets ,1> eadlit 3x10 ,2>9 Incline 3 x 10 ,3> ?ne arm row 3 x 10 91> LL 3 x 10 92> ingle Leg Lunge 3 x 10 +1> 9ic6cles 2 x 30

%& .: S*& :eet

Mesocycle 2 (SPP) Microcycle + 55-200


21

Mon!ay

400m jog/skip 2 x 30m loose skip w/arm swing 2x30 loose skip w/arm circles 2x30m side skip 1x30m back skip Lunge to hamstring x 20 Inchworm x10 piderman x 20 3 x 30m accel ! "#$ 2 x 30m carioca &ront leg swing x20 ide leg swing x20 2 x 30m backward run 2 x 1#m , :arch 2 x 1#m , kip 2 x 1#m , ;un 4 x 30m accel '0()0$ Workout 3(4 x 20/30/405 blocks &ull recoer6 .l6os bounding or repeat preious med ball5 #x tanding triple jump 3*5 2 x LLL< 2x ;;; 3*5 trength 7raining :ax- tr-5 ,1> %ang +lean 4 x  91> 8uat #x# 92> +hinup #x# 93> LL 4 x ' +1> 9ench #x# +2> ingle leg lunge #x# el "#es!ay& o" )00m Sip )00m Static Stretch 510 minutes o" 100  lun"e to hamstrin" x 10 total


22

sip 50  'ire hydrant x 15 each le" o" 100  mountain climbers x $0 sip 50  trail le" x 15 each le" o" 100  crunches x $0 sip 150  'ront and side le" s!in" x 10 each le" o" 100  bicycles x $0 Sip 100  superman x $0 o" 100  up and bac x 15 each le" o" 200 sip 100  iron cross x 10 each le" o" 50  scorpion x 10 each le" sip100  inch!orm x 10 o" 50  pushups x 10

Workout 10 x 1#0 ! "#$ w/ )0= recoer6 +ore A circuit jog 30m between exercises5 ide L raise x ' traight Leg x 10 el +obra x 2# +runch x 2# %igh :ountain +limber x 20 7oe touch x 2# &ire h6drant x 1# ;ussian 7wist x 20 uperman w/twist x 20 ,b4#> # x # x 3 %urdle :obilit6> 2x hurdles %urdle :arch Walk ?er Lateral kip pider We!nes!ay

400m jog/skip 2 x 30m loose skip w/arm swing 2x30 loose skip w/arm circles 2x30m side skip 1x30m back skip Lunge to hamstring x 20


23

Inchworm x10 piderman x 20 3 x 30m accel ! "#$ 2 x 30m carioca &ront leg swing x20 ide leg swing x20 2 x 30m backward run 2 x 1#m , :arch 2 x 1#m , kip 2 x 1#m , ;un 4 x 30m accel '0()0$ Workout 4   x l6 30 20m accel5 #(* recoer6 .l6os bounding or repeat preious med ball5 #x tanding triple jump 3*5 2 x LLL< 2x ;;; 3*5 trength 7raining ,1> 9 natch 4 x  91> eadlit 4x 92> @pright row 4x' 93> tep up 4 x 'el +1> Incline 4x +2> ingle leg lunge 4x el

"h#rs!ay

o" )00m Sip )00m Static Stretch 510 minutes o" 100  lun"e to hamstrin" x 10 total sip 50  'ire hydrant x 15 each le" o" 100  mountain climbers x $0 sip 50  trail le" x 15 each le" o" 100  crunches x $0 sip 150  'ront and side le" s!in" x 10 each le" o" 100  bicycles x $0


24

Sip 100  superman x $0 o" 100  up and bac x 15 each le" o" 200 sip 100  iron cross x 10 each le" o" 50  scorpion x 10 each le" sip100  inch!orm x 10 o" 50  pushups x 10

Workout #  ' x 200 ! "#$ w/2* rest +ore> ,b4#s> # x # x # &> .: ,> +?:.

Mesocycle ' (PC) Microcycle , 55-200 Mon!ay

400m jog/skip 2 x 30m loose skip w/arm swing 2x30 loose skip w/arm circles 2x30m side skip 1x30m back skip Lunge to hamstring x 20 Inchworm x10 piderman x 20 3 x 30m accel ! "#$ 2 x 30m carioca &ront leg swing x20 ide leg swing x20 2 x 30m backward run 2 x 1#m , kip 2 x 1#m , ;un 2 x 30m el5 &ast Leg 3 x 30m accel '0()0$ Workout  x #0m blocks5


2#

3* recoer6 .l6os or distance5 3x tanding triple jump 3*5 3 x LLL< 3x ;;; 3*5 trength 7raining :ax- tr-5 ,1> %ang +lean 4 x  91> 8uat #x# 92> +hinup #x# 93> LL 4 x ' +1> 9ench #x# +2> ingle leg lunge #x# el

"#es!ay o" 00m Sip )00m Static Stretch 510 minutes o" 100  lun"e to hamstrin" x 10 total sip 100  'ire hydrant x 15 each le" o" 100  mountain climbers x $0 sip 100  trail le" x 15 each le" o" 100  crunches x $0 sip 100  'ront and side le" s!in" x 10 each le" o" 100  bicycles x $0 Sip 100  superman superman x x $0 25 o" 100  up and bac x 15 each le" o" 00 sip 100  iron cross x 10 each le" o" 100  scorpion x 10 each le" sip100  inch!orm x 10 o" 100  pushups x 10

2 x 1#m , kip 2 x 1#m , ;un 2 x 30m el5 &ast Leg 2 x 30m ,lternating &ast Leg 3 x 30m accel '0()0$ # x 100m accelerations to "#  '0$


2

+ore> wedish ,bs & 3 x 1# 7rail leg< traight leg< ide Leg ;aise trength 7raining ,1> 9 natch 4 x  91> eadlit 4x 92> @pright row 4x' 93> tep up 4 x 'el +1> Incline 4x +2> ingle leg lunge 4x el We!nes!ay o" )00m Sip )00m Static Stretch 510 minutes o" 100  lun"e to hamstrin" x 10 total sip 50  'ire hydrant x 15 each le" o" 100  mountain climbers x $0 sip 50  trail le" x 15 each le" o" 100  crunches x $0 sip 50  'ront and side le" s!in" x 10 each le" o" 100  bicycles x $0 Sip 100  superman x $0 o" 100  up and bac x 15 each le" o" 200 sip 100  iron cross x 10 each le" o" 50  scorpion x 10 each le" sip100  inch!orm x 10 o" 50  pushups x 10

Workout 10 x 100 ! "0$ #0=5 +ore> ,b4#> # x # x "


2"

%andos "h#rs!ay

400m jog/skip 2 x 30m loose skip w/arm swing 2x30 loose skip w/arm circles 2x30m side skip 1x30m back skip Lunge to hamstring x 20 Inchworm x10 piderman x 20 3 x 30m accel ! "#$ 2 x 30m carioca &ront leg swing x20 ide leg swing x20 2 x 30m backward run 2 x 1#m , :arch 2 x 1#m , kip 2 x 1#m , ;un 4 x 30m accel '0()0$ Workout 3 (4 x 30/30/305 B burpee x10 10* rest sets trength 7raining :ax- tr-5 ,1> %ang +lean 4 x  91> 8uat #x# 92> +hinup #x# 93> LL 4 x ' +1> 9ench #x# +2> ingle leg lunge #x# el &> .: ,> :EEt

Mesocycle ' (PC) Microcycle  55-200


2'

Mon!ay

o" 00m Sip )00m Static Stretch 510 minutes o" 100  lun"e to hamstrin" x 10 total sip 100  'ire hydrant x 15 each le" o" 100  mountain climbers x $0 sip 100  trail le" x 15 each le" o" 100  crunches x $0 sip 100  'ront and side le" s!in" x 10 each le" o" 100  bicycles x $0 Sip 100  superman superman x x $0 25 o" 100  up and bac x 15 each le" o" 00 sip 100  iron cross x 10 each le" o" 100  scorpion x 10 each le" sip100  inch!orm x 10 o" 100  pushups x 10

2 x 1#m , kip 2 x 1#m , ;un 2 x 30m el5 &ast Leg 2 x 30m ,lternating &ast Leg 3 x 30m accel '0()0$ +ore A circuit rest 4#= between exercises5 ide L raise x ' traight Leg x 10 el +obra x 2# +runch x 2# %igh :ountain +limber x 20 7oe touch x 2# &ire h6drant x 1# ;ussian 7wist x 20 uperman w/twist x 20 trength 7raining ,1> 9 natch 4 x  91> eadlit 4x 92> @pright row 4x' 93> tep up 4 x 'el


2)

+1> Incline 4x +2> ingle leg lunge 4x el "#es!ay

400m jog/skip 2 x 30m loose skip w/arm swing 2x30 loose skip w/arm circles 2x30m side skip 1x30m back skip Lunge to hamstring x 20 Inchworm x10 piderman x 20 3 x 30m accel ! "#$ 2 x 30m carioca &ront leg swing x20 ide leg swing x20 2 x 30m backward run 2 x 1#m , :arch 2 x 1#m , kip 2 x 1#m , ;un 4 x 30m accel '0()0$ Workout 4   x l6 30 20m5 Lite blocks

.l6os or distance5 3x tanding triple jump 3*5 3 x LLL< 3x ;;; 3*5

We!nes!ay

Aame a6 tag ariations< basketball< etc-5

"h#rs!ay

400m jog/skip 2 x 30m loose skip w/arm swing 2x30 loose skip w/arm circles


30

2x30m side skip 1x30m back skip Lunge to hamstring x 20 Inchworm x10 piderman x 20 3 x 30m accel ! "#$ 2 x 30m carioca &ront leg swing x20 ide leg swing x20 1 x 30m backward run 2 x 1#m , kip 2 x 30m el5 ,lternate &ast Leg 2 x 1#m , ;un 4 x 1#m , ;un to 30m sprint Workout 3  4 x 30/40/#05 blocks &ull recoer6 .l6os 4 x 30m ,lternate Leg 9oung 3(#* trength 7raining :ax- tr-5 ,1> %ang +lean 4 x  91> 8uat #x# 92> +hinup #x# 93> LL 4 x ' +1> 9ench #x# %ri!ay

400m jog/skip 2 x 30m loose skip w/arm swing 2x30 loose skip w/arm circles 2x30m side skip 1x30m back skip Lunge to hamstring x 20 Lunge w/twist x20 Iron cross x 20 corpion x 20 3 x 30m accel ! "#$


31

2 x 30m %igh knee carioca &ront leg swing x20 ide leg swing x20 2 x 30m backward run 4 x 30m accel '0()0$ Workout (' x 1#0 ! "#$ 2* rest 10* group static stretch Sat#r!ay

?ptional blocks practice and touch ups @>

Mesocycle ' (PC) Microcycle . 55-200 Mon!ay

400m jog/skip 2 x 30m loose skip w/arm swing 2x30 loose skip w/arm circles 2x30m side skip 1x30m back skip Lunge to hamstring x 20 Inchworm x10 piderman x 20 3 x 30m accel ! "#$ 200m kip 2 x 30m carioca &ront leg swing x20 ide leg swing x20 1 x 30m backward run 2 x 1#m , kip 2 x 30m el5 ,lternate &ast Leg 2 x 1#m , ;un 4 x 1#m , ;un to 30m sprint Workout


32

4   x 0m blocks ("* rest .l6os 4 x 30m ,lternate Leg 9ound 4(#* trength 7raining ,1> 9 natch 4 x # 91> eadlit #x4 92> @pright row 4x 93> Explosie tep up 4 x el +1> Incline 4x4 +2> ingle leg lunge #x4 el "#es!ay o" )00m Sip )00m Static Stretch 510 minutes o" 100  lun"e to hamstrin" x 10 total sip 50  'ire hydrant x 15 each le" o" 100  mountain climbers x $0 sip 50  trail le" x 15 each le" o" 100  crunches x $0 sip 50  'ront and side le" s!in" x 10 each le" o" 100  bicycles x $0 Sip 100  superman x $0 o" 100  up and bac x 15 each le" o" 200 sip 100  iron cross x 10 each le" o" 50  scorpion x 10 each le" sip100  inch!orm x 10 o" 50  pushups x 10

# x 100m ! "#$ 0= rest 4 x 200 ! "#$ 2* rest +ore> ,b4#s # x # x "

We!nes!ay& 400m jog/skip


33

2 x 30m loose skip w/arm swing 2x30 loose skip w/arm circles 2x30m side skip 1x30m back skip Lunge to hamstring x 20 Inchworm x10 piderman x 20 3 x 30m accel ! "#$ 200m kip 2 x 30m carioca &ront leg swing x20 ide leg swing x20 1 x 30m backward run 2 x 1#m , kip 2 x 30m el5 ,lternate &ast Leg 2 x 1#m , ;un 4 x 1#m , ;un to 30m sprint Workout 3( 4 x race distance rom blocks 200> 3 x 120m &ull recoer6 .l6os 4 x 30m ,lternate Leg 9ound w/10m run in 3(#* rest trength 7raining ,1> %ang +lean 4 x  91> 8uat x3 92> .ullup #x# 93> LL 3 x ' +1> 9ench #x4 "h#rs!ay

Indiidual :eet Warm up Lite blocks< handos &> .: ,> :EE7


34

:esoc6cle 4 :+5 :icroc6cle 10 Mon!ay o" 00m Sip )00m Static Stretch 510 minutes o" 100  lun"e to hamstrin" x 10 total sip 100  'ire hydrant x 15 each le" o" 100  mountain climbers x $0 sip 100  trail le" x 15 each le" o" 100  crunches x $0 sip 100  'ront and side le" s!in" x 10 each le" o" 100  bicycles x $0 Sip 100  superman superman x x $0 25 o" 100  up and bac x 15 each le" o" 00 sip 100  iron cross x 10 each le" o" 100  scorpion x 10 each le" sip100  inch!orm x 10 o" 100  pushups x 10

2 x 1#m , kip 2 x 1#m , ;un 2 x 30m el5 &ast Leg 2 x 30m ,lternating &ast Leg 3 x 30m accel '0()0$ Workout .ractice decision athlete based "#es!ay

400m jog/skip 2 x 30m loose skip w/arm swing 2x30 loose skip w/arm circles 2x30m side skip 1x30m back skip Lunge to hamstring x 20 Inchworm x10 piderman x 20 3 x 30m accel ! "#$ 200m kip


3#

2 x 30m carioca &ront leg swing x20 ide leg swing x20 1 x 30m backward run 2 x 1#m , kip 2 x 30m el5 ,lternate &ast Leg 2 x 1#m , ;un 4 x 1#m , ;un to 30m sprint Workout tarts to 30(40m w/multiple ,thletes 200m on turn ull cadence trength 7raining .ower5 3* sets5 ,1> %ang clean or 9 natch 4 x  91> eadlit 4 x  92> 9ench 4 x # +1> Explosie tep @p 4 x # el We!nes!ay

Warm up on their own trides at their discretion 10* tatic stretch "h#rs!ay

400m jog/skip 2 x 30m loose skip w/arm swing 2x30 loose skip w/arm circles 2x30m side skip 1x30m back skip Lunge to hamstring x 20 Inchworm x10 piderman x 20 3 x 30m accel ! "#$ 200m kip 2 x 30m carioca &ront leg swing x20 ide leg swing x20 1 x 30m backward run


3

2 x 1#m , kip 2 x 30m el5 ,lternate &ast Leg 2 x 1#m , ;un 4 x 1#m , ;un to 30m sprint Workout ;ace modeling ##> 3(# x ##m with 10* rest 100m> 0m< '0< 100m working transitions 200m> '0m< 120m< 1#0m working transitions trength 7raining .ower5 3* sets5 ,1> %ang clean or 9 natch 4 x  91> ingle Leg 8uat 4 x # el 92> +hin @p 4 x # +1> 9ox Fump 4 x # &> pre meet a> :eet  League +hamps

Mesocycle  (MC) Microcycle 11 55-200

Mon!ay *thletes /arm #p an! choose /orko#ts after !isc#ssion /ith coach

,cceleration/G:ax %andos ,thlete*s choice trength 7raining .ower5 3* sets5 ,1> %ang clean or 9 natch 4 x  91> eadlit 4 x  92> 9ench 4 x #


3"

+1> Explosie tep @p 4 x # el "#es!ay

Fog< stretch< go home We!nes!ay o" 00m Sip )00m Static Stretch 510 minutes o" 100  lun"e to hamstrin" x 10 total sip 100  'ire hydrant x 15 each le" o" 100  mountain climbers x $0 sip 100  trail le" x 15 each le" o" 100  crunches x $0 sip 100  'ront and side le" s!in" x 10 each le" o" 100  bicycles x $0 Sip 100  superman superman x x $0 25 o" 100  up and bac x 15 each le" o" 00 sip 100  iron cross x 10 each le" o" 100  scorpion x 10 each le" sip100  inch!orm x 10 o" 100  pushups x 10

2 x 1#m , kip 2 x 1#m , ;un 2 x 30m el5 &ast Leg 2 x 30m ,lternating &ast Leg 3 x 30m accel '0()0$ trides Ao home "h#rs!ay

,thletes choice peed endurance athletes loe race modeling5 &> pre meet ,> :eet @>


3'

Mesocycle  (MC) Microcycle 12 55-200

Mon!ay *thletes /arm #p an! choose /orko#ts after !isc#ssion /ith coach

,cceleration/G:ax %andos ,thlete*s choice trength 7raining .ower5 3* sets5 ,1> %ang clean or 9 natch 4 x  91> eadlit 4 x  92> 9ench 4 x # +1> Explosie tep @p 4 x # el "#es!ay

Fog< stretch< go home We!nes!ay o" 00m Sip )00m Static Stretch 510 minutes o" 100  lun"e to hamstrin" x 10 total sip 100  'ire hydrant x 15 each le" o" 100  mountain climbers x $0 sip 100  trail le" x 15 each le" o" 100  crunches x $0 sip 100  'ront and side le" s!in" x 10 each le" o" 100  bicycles x $0 Sip 100  superman superman x x $0 25 o" 100  up and bac x 15 each le" o" 00 sip 100  iron cross x 10 each le" o" 100  scorpion x 10 each le" sip100  inch!orm x 10


3)

Latif Short Sprinter Program

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