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Expert Discussion Advanced Sprint Training
1

take a look at my lil brother summer program that i came up with. PHASE 1 IS 2 WEEKS, PHASE 2 IS 6 WEEKS AND PHASE 3 IS 6 WEEKS

PHASE 1: 2 WEEKS
WEEK 1:
Tue:
jog 600
hurdle drill
ankling 2x10
a series 2x10
buttkicks 2x10
fastleg series 2x10
5x50 tech runs
1mile

Wed: NO RUN
jog 600
hurdle drill
ankling 2x10
b series 2x10
buttkick 2x10
fastleg series 2x10
5x50 tech runs
jog 1 mile

Thur:
jog 600
hurdle drill
ankling 2x10
a series 2x10
buttkicks 2x10
fastleg series 2x10
5x50 tech runs
1mile

Fri:
jog 600
hurdle drill
ankling 2x10
b series 2x10
buttkick 2x10
fastleg series 2x10
5x50 tech runs
jog 1 mile

WEEK 2:
Mon:
jog 600
hurdle drill
ankling 2x10
a series 2x10
buttkicks 2x10
fastleg series 2x10
5x50 tech runs
1.5mile

Tue:
jog 600
hurdle drill
ankling 2x10
b series 2x10
buttkick 2x10
fastleg series 2x10
5x50 tech runs
1.5mile

Thur:
jog 600
hurdle drill
ankling 2x10
a series 2x10
buttkicks 2x10
Thur: 2z10
5x50 tech runs
1.5mile

Fri:
jog 600
hurdle drill
ankling 2x10
b series 2x10
buttkick 2x10
fastleg series 2x10
5x50 tech runs
1.5mile

PHASE 2: 6 WEEKS
WEEK 1:
Mon:
jog 800
fall seagrave
6x200 33/2

Tue:
jog 600
hurdles
W arm action1 2x30sec
Ankling 2x10
a series 2x10
Buttkicks 2x10
fastleg series 2x10
St. leg bounding 2x10
tech runs 5x40
dou leg hop 2x10
full stadium x1
800m conditioner x1

Thur:
jog 800
fall seagrave
3x300 50/4

Fri:
jog 600
hurdles
W. arm action2 2x10sec
Ankling 2x10
Buttkicks 2x10
b series 2x10
fastleg series 2x10
Bounding 2x10
tech runs 5x40
dou leg hop 2x10
full stadium x1
800m conditioner

WEEK 2:
Mon:
jog 800
fall seagrave
200 33/2
150 22/90
100 15/60
100 15/60
150 20/90
200 33/2
200 33/2

Tue:
15min jog
hurdles
W arm action1 2x30sec
Ankling 2x15
a series 2x15
Buttkicks 2x15
fastleg series 2x15
St. leg bounding 2x15
tech runs 5x40
hill work 4x6x20
jog 800

Thur:
jog 800
fall seagrave
2mile run

Fri:
jog 15min
hurdles
W. arm action2 2x10sec
Ankling 2x15
Buttkicks 2x15
b series 2x15
fastleg series 2x15
Bounding 2x15
tech runs 5x40
hill work 4x6x20
jog 800m

WEEK 3:
Mon:
jog 800
fall seagrave
skips height 2x20m
8x200 33/2

Tue:
jog 600
hurdles
W arm action1 2x30sec
Ankling 2x15
a series 2x15
Buttkicks 2x15
fastleg series 2x15
St. leg bounding 2x15
tech runs 5x40
6x100 builds 60sec
lunge walk 2x40m
sq jumps 2x4x7
dou leg 2x5x5
long jump 5x3

Thur:
jog 800
fall seagrave
3x400 70/5

Fri:
jog 600
hurdles
W. arm action2 2x10sec
Ankling 2x15
Buttkicks 2x15
b series 2x15
fastleg series 2x15
Bounding 2x15
tech runs 5x40
6x100 builds 60sec
lunge walk 2x40m
sq jumps 2x4x7
dou leg 2x5x5
long jump 5x3

WEEK 4:
Mon:
jog 800
fall seagrave
7x200 33/2

Tue:
jog 15min
hurdles
W arm action1 2x30sec
Ankling 2x15
a series 2x15
Buttkicks 2x15
fastleg series 2x15
St. leg bounding 2x15
tech runs 5x40
hill work 4x6x20
jog 800

Thur:
jog 800
fall seagrave
800m in/out
6x300 55/5

Fri:
jog 15min
hurdles
W. arm action2 2x10sec
Ankling 2x15
Buttkicks 2x15
b series 2x15
fastleg series 2x15
Bounding 2x15
tech runs 5x40
hill work 4x6x20
jog 800m

WEEK 5:
Mon:
jog 800
fall seagrave
8x200 33/2

Tue:
jog 600
hurdles
W arm action1 2x30sec
Ankling 2x20
a series 2x20
Buttkicks 2x20
fastleg series 2x20
St. leg bounding 2x20
tech runs 5x40
full stadium x1
800m conditioner

Thur:
jog 800
fall seagrave
800m in/out
4x300 55/5

Fri:
jog 600m
hurdles
W. arm action2 2x10sec
Ankling 2x15
Buttkicks 2x15
b series 2x15
fastleg series 2x15
Bounding 2x15
tech runs 5x40
full stadium x1
800m conditioner

WEEK 6:
Mon:
jog 800
fall seagrave
9x200 33/2
lunge walks 2x50m

Tue:
jog 15min
hurdles
W arm action1 2x30sec
Ankling 2x20
a series 2x20
Buttkicks 2x20
fastleg series 2x20
St. leg bounding 2x20
tech runs 5x40
hill work 4x6x20
jog 800

Thur:
jog 800
fall seagrave
3x400 70/5

Fri:
jog 15min
hurdles
W. arm action2 2x10sec
Ankling 2x15
Buttkicks 2x15
b series 2x15
fastleg series 2x15
Bounding 2x15
tech runs 5x40
hill work 4x6x20
jog 800

PHASE 3: 6 WEEKS
WEEK 1:
Mon:
jog 600
hurdles
W arm action1 2x30sec
Ankling 2x20
a series 2x20
Buttkicks 2x20
fastleg series 2x20
St. leg bounding 2x20
tech runs 5x40
dou leg 2x10
full stadium x2
800m condit

Tue:
jog 800
fall seagrave
6x200 33/90

Thur:
jog 600
hurdles
arm action 2 2x10sec
Ankling 2x15
b series 2x15
Buttkicks 2x15
fastleg series 2x15
St. leg bounding 2x15
tech runs 5x40
dou leg 2x10
full stadium x2
800m condit

Fri:
jog 800
fall seagrave
3x300 50/4

WEEK 2:
Mon:
jog 600
hurdles
W arm action1 2x30sec
Ankling 2x20
a series 2x20
Buttkicks 2x20
fastleg series 2x20
St. leg bounding 2x20
tech runs 5x40
dou leg 7x10/lunge walk
full stadium x2
800m condit

Tue:
jog 800
fall seagrave
7x200 33/90

Thur:
jog 600
hurdles
arm action 2 2x10sec
Ankling 2x20
b series 2x20
Buttkicks 2x20
fastleg series 2x20
St. leg bounding 2x20
tech runs 5x40
dou leg 7x10/lunge walk
full stadium x2
800m condit

Fri:
jog 800
fall seagrave
2.5mile run

WEEK 3:
Mon:
jog 600
hurdles
W arm action1 2x30sec
Ankling 2x20
a series 2x20
Buttkicks 2x20
fastleg series 2x20
St. leg bounding 2x20
tech runs 5x40
hill work 2x6x40

Tue:
jog 800
fall seagrave
skips height 20m
8x200 33/90

Thur:
jog 600
hurdles
arm action 2 2x10sec
Ankling 2x20
b series 2x20
Buttkicks 2x20
fastleg series 2x20
St. leg bounding 2x20
tech runs 5x40
hill work 2x6x40

Fri:
jog 800
fall seagrave
3x400 70/5

WEEK 4:
Mon:
jog 600
hurdles
W arm action1 2x30sec
Ankling 2x20
a series 2x20
Buttkicks 2x20
fastleg series 2x20
St. leg bounding 2x20
tech runs 5x40
hill work 2x4x40
800m condit

Tue:
jog 800
fall seagrave
8x200 33/90

Thur:
jog 600
hurdles
arm action 2 2x10sec
Ankling 2x20
b series 2x20
Buttkicks 2x20
fastleg series 2x20
St. leg bounding 2x20
tech runs 5x40
hill work 2x4x40
800m condit

Fri:’
jog 800
fall seagrave
800m in/outs
6x300 55/5

WEEK 5:
Mon:
jog 600
hurdles
W arm action1 2x30sec
Ankling 2x20
a series 2x20
Buttkicks 2x20
fastleg series 2x20
St. leg bounding 2x20
tech runs 5x40
hill work 3x6x40
hill lunge 2x50m

Tue:
jog 800
fall seagrave
9x200 33/90
lunge walk 2x50m

Thur:
jog 600
hurdles
arm action 2 2x10sec
Ankling 2x20
b series 2x20
Buttkicks 2x20
fastleg series 2x20
St. leg bounding 2x20
tech runs 5x40
hill work 3x6x40
hill lunge 2x50m

Fri:
jog 800
fall seagrave
3x400 70/5

WEEK 6:
Mon:
jog 600
hurdles
W arm action1 2x30sec
Ankling 2x20
a series 2x20
Buttkicks 2x20
fastleg series 2x20
St. leg bounding 2x20
tech runs 5x40
hill work 2x4x40
800m condit

Tue:
jog 800
fall seagrave
10x200 33/90

Thur:
jog 600
hurdles
arm action 2 2x10sec
Ankling 2x20
b series 2x20
Buttkicks 2x20
fastleg series 2x20
St. leg bounding 2x20
tech runs 5x40
hill work 2x4x40
800m condit

Fri:
jog 800
fall seagrave
3x300 55/4

2

Is he HS or College?

3

He Is Going To Be A Jr In Highschool, his 100m time was 10.6 he will focus on track only this yr and return to football his sr yr. i can post his weight program if you are intrested.

thanks,

4

why is he skipping football his junior year? just curious… 10.6 huh? wow, impressive.

5

he just want to see how far he can go with track. i didnt want him to but it was his decision, so i will support him 100%. i just want to get him stronger this summer not really weights but running, bc hes running on all speed and power now.

6

I see… so you think his main focus after H.S. will be track? since 11th grade for sports is usually considered the most important for aspiring collegiate athletes getting offers (if they are skilled enough) :cool:

7

i think he can do both…

8

10.6? with some hard work he can get down to 10.4… Every school will want him.

9

his goal is jr 10.2 range, sr year 10 flats…

10

Wait… if hes a jr now hes looking to run 10.2 this summer? and 10 flat sr year?

11

correct he ran 10.6 as soph, jr year goal 10.2 and sr year goal 10 range… he can do it but its going to be tough bc he dont finish strong. i think the workout this summer and fall will help him speaking from experience.

12

I dont see why not. Have you considered having Charlie give him an assesment. Just to look over his form and give him some pointers? With that sort of talent he should see some nice results.

13

how would we go about that??? have u look at the workout if so what changes would you make, just curious??

14

The workout is sound. I would speak to Rupert or Charlie about getting him fine tuned (technique wise). If he’s as good as you say he is, there’s no reason why he can’t be an elite track athlete.

15

hes a good track guy but i think hes a better football player, because the elite highschool runners can run the 100/200 and a ok 400 if need be. and hes only a 4x100 and 100 guy.
also thanks for taking a look at the workout i know i am not following charlie format with speed and tempo, but this format worked for me and i really dont know how to put the charlie format to work.

for you guys who dont know what the 800m conditioner is:
100m=20pushups
100m=30situps
100m=20jumpsquats
100m=30situps
100m=30mtclimbers
100m=20pushups
100m=20jumpsquats
100m=30situps

16

Was the 10.6 handtimed or FAT? either way, still very very fast for that age, and I agree that he could be on his way to a great career in the future if he keeps his head on straight and stays healthy. Keep us updated.

17

time using fat.

18

wow a high school athlete eh? where is he from?

19

Right now I’m kinda bogged down cuz of finals, so I’ve only looked at the first couple of weeks. So I’ll get back later with more of what I think.

A couple of questions though, what is a “tech run”? What intensity would it be done at (percentage wise) and how much recovery is in between? I notice that there are a lot of drills and bounding or plyo stuff, but unless I’m missing something I dont really see a lot of high intensity sprint work. What’s your reasoing behind this, and how well has it worked for you in the past?

20

tech runs: he will focus on certain aspect of sprint mech: like staying relax, tall, drive etc. the recovery would just be a walk back bc hes not going full out more like 50-75%. we are not really focusing on alot of high intensity flat sprints, hes doing more stadium,plyos and hills from 20-40yds. i just think its tooo early for any high intensity sprint work. the 200/300/400 are more of what he need at this point time.