Complete Full-Year Sprinter Workout Program

January 9, 2013 | John Cissik


If you want to be the fastest sprinter on the track, you need to be explosive, propel yourself off the blocks and move your limbs quickly and forcefully. To improve these aspects of your sprinting, you need to commit yourself to a year-round workout program that builds explosive strength and power.

Below is a complete workout for sprinters that will increase your speed and lower your times. There are three phases—off-season, pre-season and in-season—and two versions—one for high school athletes and one for college athletes, both of which are designed to challenge you at your stage of development and which take your schedule into account.

Off-Season Sprinter Workout

The off-season generally runs through fall. It's the perfect time to develop a fitness and exercise technique base, and to begin increasing strength and power. With that in mind, high school sprinters will train three times a week, one day focused on strength, one on power, and one on increasing muscle mass. Collegiate athletes have the benefit of training for an additional day.

High School Off-Season Sprinter Workout

Day One

Day Two

  • Hang Clean - 3x3-6 at 50-60% (above knees)
  • Hang Clean Pulls - 3x3-6 at 60-70% (at knees)
  • Push Jerk - 3x3-6

Day Three

Collegiate Off-Season Sprinter Workout

Day One

  • Back Squats - 3x8-12 at 80-85%
  • Romanian Deadlifts - 3x8-12
  • Bench Press - 3x8-12 at 80-85%
  • Barbell Bent-Over Rows - 3x8-12
  • Standing Military Press - 3x8-12

Day Two

  • Hang Clean - 3x3-6 at 60-70% (above knees)
  • Hang Clean Pulls - 3x3-6 at 70-80% (at knees)
  • Push Jerk - 3x3-6 at 50-60% of Power Clean

Day Three

Rest

Day Four

  • Front Squats - 3x4-8 at 70-80%
  • Lunges - 3x8-12 each leg
  • Pistol Squats - 3xMax
  • Goodmornings - 3x12-15
  • Back Raises - 3x15-20
  • Calf Raises - 3x15-20

Day Five

  • Incline Press - 3x8-12
  • Superset: Dips + Push-Ups - 3xMax each
  • Pull-Ups - 3xMax
  • Single-Arm Dumbbell Rows - 3x8-12 each arm
  • 3-in-1 Shoulders - 3x15-20 each exercise
  • Superset: Biceps + Triceps - 3x12-15 each arm

Pre-Season Sprinter Workout

The pre-season runs from around November into January. This is the time to focus on increasing strength and power. For the high school athlete, one training session is devoted to maximal strength, one to power and one to both. For the collegiate athlete, two days are devoted to strength and two to power. The college athlete begins to see advanced training tools like wave loading and split lifts for specificity.

High School Pre-Season Sprinter Workout

Day One

  • Back Squats - 3x4-8 at 80-90%
  • Romanian Deadlifts - 3x4-8
  • Bench Press - 3x4-8 at 80-90%
  • Barbell Bent-Over Rows - 3x4-8
  • Standing Military Press - 3x4-8

Day Two

  • Hang Clean - 3x3-6 at 50-60% (at knees)
  • Hang Clean Pulls - 3x3-6 at 60-70% (below knees)
  • Push Jerk - 3x3-6

Day Three

  • Dumbbell Hang Clean - 3x3-6 (above knees)
  • Hang Snatch Pulls - 3x3-6 at 60-70% of Power Clean (above knees)
  • Front Squats - 3x4-8 at 70-80%
  • Goodmornings - 3x4-8
  • Incline Press - 3x4-8
  • Pull-Ups - 3xMax

Collegiate Pre-Season Sprinter Workout

Day One

  • Back Squats - 1x4-8 at 80%, 1x2-6 at 85%, 1x1-4 at 90%, 1x4-8 at 82.5%, 1x2-6 at 87.5%, 1x1-2 at 92.5%
  • Good Mornings, 3x4-8
  • Bench Press - 1x4-8 at 80%, 1x2-6 at 85%, 1x1-4 at 90%, 1x4-8 at 82.5%, 1x2-6 at 87.5%, 1x1-2 at 92.5%
  • Single-Arm Dumbbell Rows - 3x4-8 each arm
  • Dumbbell Shoulder Press - 3x4-8

Day Two

  • Hang Clean - 3x2-4 at 60-70% (below knees)
  • Clean Pulls - 3x3-6 at 70-80%
  • Push Jerk - 3x3-6 at 60-70% of Power Clean

Day Three

Rest

Day Four

  • Front Squats - 3x2-6 at 80-90%
  • Deadlifts - 3x2-6 (from knee height)
  • Incline Press - 3x2-6
  • Barbell Bent-Over Rows - 3x2-6
  • Seated Military Press - 3x2-6

Day Five

  • Split Clean - 3x2-4 at 50-60% of Power Clean, each (above knees)
  • Hang Snatch Pulls - 3x3-6 at 60-70% of Power Clean (above knees)
  • Dumbbell Hang Clean - 3x3-6 (above knees)

In-Season Sprinter Workout

In-season begins in January and lasts until the last outdoor meet is over. Due to the demands of travel and competition, sprinters have less time to train, so the focus is on getting as much bang out of training as possible. Lifts are done from the floor, they are heavy, and in the case of college sprinters, they involve complexes and specific movements like Pause Squats and split lifts.

High School In-Season Sprinter Workout

Day One

  • Power Clean - 3x2-6 at 70-80%
  • Clean Pulls - 3x2-6 at 80-90%
  • Back Squats - 3x2-6 at 80-90%
  • Bench Press - 3x2-6 at 80-90%
  • Pull-Ups - 3xMax

Day Two

  • Dumbbell Hang Clean - 3x2-6 (at knees)
  • Snatch Pulls - 3x2-6 at 70-80% of Power Clean (at knees)
  • Front Squats - 3x2-6 at 80-90%
  • Incline Press - 3x2-6
  • Dumbbell Rows - 3x2-6

Collegiate In-Season Sprinter Workout

Day One

  • Clean-Grip Deadlift + Power Clean - 3x3+3 at 60-70%
  • Pause Squats + Squat Jumps - 3x2-6 at 80-90% + 10 jumps
  • Single-Leg Romanian Deadlifts - 3x8-12 each leg
  • Pause Bench Press and Medicine Ball Chest Pass - 3x2-6 at 80-90% + 10 Throws

Day Two

  • Split Hang Clean + Split Squats - 3x3x7 at 80% of Power Clean (at knees) + 3-6 Split Squats each leg
  • Push Jerk + Counter-Movement Jumps - 3x3-6 at 60-70% of Power Clean + 10 jumps
  • Dumbbell Romanian Deadlifts + Dumbbell Hang Cleans - 3x4-8 (at knees) + 3-6 each leg
  • Barbell Bent-Over Rows + Medicine Ball Behind Back Toss - 3x4-8 + 10 throws

 

John Cissik
- John M. Cissik is the president of Human Performance Services, LLC, which helps athletes solve their strength and conditioning problems. He has worked with athletes...
John Cissik
- John M. Cissik is the president of Human Performance Services, LLC, which helps athletes solve their strength and conditioning problems. He has worked with athletes...
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