THE
SPRINT
ESSENTIALS.
THE SPRINT PROJECT
HOW TO USE
THIS GUIDE
1. WATCH THIS VIDEO IF YOU HAVEN'T ALREADY BECAUSE THERE I
DEMONSTRATE EACH EXERCISE.
LINK: HTTPS://YOUTU.BE/L7OIZDMSOQG
2. DOWNLOAD THE GUIDE ON YOUR PHONE SO YOU CAN REFER TO IT
EASILY DURING YOUR WORKOUT.
3. EXECUTE.
The Sprint Project
EXERCISE #1
LOADED JUMP SQUAT:
KNEE ANGLE APPROX. 90°
SQUAT DOWN IN A CONTROLLED MANNER, THEN IMMEDIATELY
JUMP STRAIGHT UP AS QUICKLY AS POSSIBLE
METHOD:
8 WEEKS, 3X PER WEEK
FIRST 13 WEEKS, 4 SETS OF 8 REPETITIONS (MEDIUM WEIGHT)
NEXT 13 WEEKS, 4 SETS OF 4 REPETITIONS (HEAVY WEIGHT)
THREE MINUTES REST BETWEEN EACH SET
MAIN BENEFIT:
FASTER 50M TIMES
SOURCE:
HTTPS://WWW.NCBI.NLM.NIH.GOV/PMC/ARTICLES/PMC49748
62/
The Sprint Project
EXERCISE #2
RESISTED HIP FLEXION:
ATTACH A BAND OR CABLE TO YOUR ANKLE
RAPIDLY RAISE THE KNEE THEN LOWER DOWN IN A
CONTROLLED MANNER
METHOD:
8 WEEKS, 3X PER WEEK
5 SETS, 10 REPS
75% 1 REP MAX (ESTIMATE)
MAIN BENEFIT:
IMPROVED EXPLOSIVENESS DURING THE START
SOURCE:
1. HTTPS://WWW.RESEARCHGATE.NET/FIGURE/HIP-FLEXIONEXERCISE-USING-ELASTIC-TUBING-AS-THERESISTANCE_FIG4_7665815
The Sprint Project
EXERCISE #3
ECCENTRIC ROMANIAN DL:
AS THE HIPS BEND, THE BAR, HELD IN BOTH HANDS, LOWERS TO
THE MIDDLE OF THE SHINS
LOWERING SHOULD BE SLOW, 3-5 SECONDS
RAISING SHOULD BE FAST
METHOD:
6 WEEKS, 2X PER WEEK
10 REPS
1 SET + 1 NEW SET ADDED EACH WEEK
MAIN BENEFIT:
IMPROVED TOP SPEED
SOURCE:
HTTPS://WWW.ACADEMIA.EDU/17125864/RESISTANCE_TRAINI
NG_FOR_SHORT_SPRINTS_AND_MAXIMUM_SPEED_SPRINTS?
AUTO=DOWNLOAD
The Sprint Project
EXERCISE #4
SLED PUSH:
PUSH A SLED WITH ARMS EXTENDED AND A NEUTRAL BACK
METHOD:
8 WEEKS, 2X A WEEK
LIGHT, MODERATE, HEAVY. VARIETY IS KING.
DISTANCE: 22.5, 15, AND 7.5M (ACCORDING TO LOAD)
MAIN BENEFIT:
IMPROVED 5M - 20M SPRINT TIMES
SOURCE:
HTTPS://PUBMED.NCBI.NLM.NIH.GOV/31742795/
The Sprint Project
EXERCISE #5
HIP THRUSTS:
LOADED BAR ON THE HIPS WITH THE UPPER BACK ON A BENCH
USING THE HIPS, RAISE THE WEIGHT QUICKLY AND THEN LOWER
THE WEIGHT IN A CONTROLLED MANNER
METHOD:
LIGHT, MEDIUM, AND HEAVY LOADS
6 WEEKS, 3X WEEK
6-8 SETS, 2-10 REPS
LOWER VOLUME ON HEAVY DAYS, HIGHER VOLUME ON
LIGHTER DAYS
MAIN BENEFIT:
FASTER 10 & 40 YARD TIME
SOURCE:
HTTPS://WWW.NCBI.NLM.NIH.GOV/PMC/ARTICLES/PMC6544
005/
The Sprint Project
EXERCISE #6
NORDIC CURLS:
ANCHOR THE LEGS AND LOWER THE BODY IN A CONTROLLED
MANNER
METHOD:
10 WEEKS, 1X WEEK
GRADUALLY INCREASE TO 3X WEEK
2-3 SETS, 5 - 12 REPS (INCREASE VOLUME GRADUALLY)
MAIN BENEFITS:
IMPROVED 10M SPRINT TIME
PREVENTING HAMSTRING INJURY
SOURCES:
HTTPS://PUBMED.NCBI.NLM.NIH.GOV/27752982/
HTTPS://PUBMED.NCBI.NLM.NIH.GOV/29192837/
The Sprint Project
FAQ.
Q. IS THIS A COMPLETE ROUTINE?
A. HOW YOU ORGANIZE THEM WILL DEPEND ON YOUR EXPERIENCE,
GOALS, AND SCHEDULE. FEEL FREE TO CONTACT ME FOR FURTHER
GUIDANCE.
Q. WILL THIS WORK FOR OTHER SPORTS BESIDES TRACK?
A. YES, IMPROVING YOUR SPRINT TIMES WILL TRANSFER OVER TO ANY
SPORT THAT REQUIRES YOU TO RUN FAST.
Q. SHOULD I DO ALL OF THESE IN 1 DAY?
A. YOU CAN, ALTHOUGH 3 OF THESE IN A SINGLE SESSION WILL BE
SUFFICIENT (ALONG WITH LIGHTER, ACCESSORY EXERCISES).
Q. SHOULD I DO THIS EVERYDAY?
A. NO. EACH EXERCISE SPECIFIES HOW MANY TIMES PER WEEK YOU
NEED TO SEE RESULTS, ACCORDING TO THE RELEVANT STUDY.
Q. WHAT IS 1RM?
A. THIS STANDS FOR 1 REP MAX, IT REFERS TO HOW MUCH WEIGHT YOU
CAN LIFT FOR A SINGLE REPETITION.
I RECOMMEND TESTING YOUR 3 REP MAX AND USING A CALCULATOR
LIKE THIS TO FIND YOUR 1RM: HTTPS://STRENGTHLEVEL.COM/ONE-REPMAX-CALCULATOR
The Sprint Project