Sprint Program

PROGRAM DESCRIPTION:

This sprint program focuses on developing well-rounded sprinting abilities through three key training sessions per week: Starts & Acceleration, Speed & Power, and Speed Endurance. Each session is designed to target specific aspects of sprinting, ensuring a comprehensive approach to improvement. Starts & Acceleration days emphasize explosive power from a stationary position, refining technique and reaction time through drills and short, intense sprints. Speed & Power sessions concentrate on maximizing top-end velocity, incorporating drills to enhance stride length and frequency. Finally, Speed Endurance workouts build the capacity to maintain high speeds over longer distances or repeated efforts, improving lactate tolerance and fatigue resistance through extended sprints and interval training. 

The program prioritizes proper warm-ups and cool-downs to prevent injury and optimize performance. Drills and sprints are performed with a focus on technique, ensuring efficient movement and maximizing power output. Progression is key, with gradual increases in intensity and volume as the athlete adapts. Rest and recovery are equally important, allowing the body to rebuild and adapt to the training stimulus. 

We will also include a THORNE supplemental protocol that involves specific timing suggestions of certain supplements we recommend. THORNE is a well-known brand that produces a wide range of nutritional supplements. They are known for their focus on scientific research, high-quality ingredients, and rigorous testing. THORNE is a reputable brand that is committed to producing high-quality and science-backed supplements. They are a popular choice among health-conscious individuals and healthcare professionals alike.  

PROGRAM DETAILS:

Program Duration: 16 weeks, 3 days per week with a different emphasis for each day. 4 weeks will be delivered at a time. So once you complete the first four weeks, the next four weeks will be assigned. 

Recommended Equipment: Proper sprinting shoes and a place to sprint. Also a proper heart rate monitor is always recommended by us (Polar, Garmin, or Wahoo's are great).

Who Is This Program For: Anyone wanting to improve overall acceleration, speed, power, and speed endurance

Example Weekly Layout:

Session 1: Start & Acceleration 

Session 2: Speed & Power

Session 3: Speed Endurance

Example Week:

Session 1: Start & Acceleration

3 sets: 
30 meter acceleration to 15m at max effort, to 15m float (hold speed) to 15m re-acceleration to max effort to 20m gradual slowing to stop. Full recovery between sets (should be around 3:00)

Session 2: Speed & Power

3 x 30m controlled acceleration (RPE 9-10)
3 x 40m controlled sprint  (RPE 9-10)
3 x 50m sprint at max effort  (RPE 10)
Rest between reps: 100m walk, Rest between sets: Full recovery (should be around 5:00)

Session 3: Speed Endurance

1 x 300m at RPE 9-10, rest 8-10 minutes
1 x 300m at RPE 9-10, rest 12 minutes
1 x 300m at RPE 9-10 

Messaging System -  Bridge also offers a messaging system, so you can stay in communication with Coach if you have questions. This allows you to send text messages, upload videos for feedback, and much more! 

How it works: 

This program will be delivered through the BridgeAthletic app and you will be added to my organization!  Within Bridge, you'll be able to track all your training to clearly view your progress throughout the program.

Here are the steps to follow: 

1. Purchase this program
2. Download the BridgeAthletic App from the app store
3. Accept your email invite (from BridgeAthletic) and create a password
4. Log in on the Bridge app with your email and password
5. Begin training instantly

Resources: 

• How to purchase a program & get started
• How to accept your invite
• Training on the Bridge app
• How to print off your workouts

Learn how you'll train on the Bridge app!

*Acknowledgment of Use

By purchasing this program you are purchasing activation and usage of the Bridge Athletic app. Once purchase and payment have went through, you will be granted access the program. With this being a subscription based program, you will have access for as long as your payments go through. You will be assigned 4 weeks at a time, so when you complete the first 4 weeks just simply message Coach Stevens on Bridge and the next 4 will be delivered! It's that easy! If and when you decide to cancel just understand you will no longer have access to the Bridge Athletic app. Also it is important to understand there is a “no refund” policy after a purchase is made. (PLEASE MAKE SURE TO READ THE ENTIRE WAIVER)