Circa-Max Peaking (Sprinter)

Aesthetic Athletes

Coach

John Fasulo

This Sprinter Circa-Max is a high-intensity strength peaking phase built for sprinters aiming to sharpen neural drive and explosive power heading into competition.

This phase follows a deliberate taper - reducing volume while maintaining supramaximal intensities - to prime central nervous system output, bar speed, and max-effort force production. Drawing influence from Westside Barbell and Barry Ross coaching methodologies, this is a stripped-down, no-fluff approach to sprint-specific weightroom prep. Squat, deadlift, and assistance work are optimized for neuromuscular efficiency without compromising recovery or sprint mechanics. Best used in the 3–5 weeks leading into a race or testing event when strength expression matters most.

$75

Get Circa-Max Peaking (Sprinter)

Strategic Volume Taper

Volume is reduced with precision to allow full recovery of the nervous system while maintaining high-intensity strength work. This primes your body to express peak force and bar speed right when it counts—on race day.

Sprint-Specific Intensity at Peak Loads

Lifts are executed at near-max effort to sustain CNS readiness and optimize bar speed—mirroring the neural demands of peak sprint performance without disrupting mechanics.

Lifting for Neural Potentiation

Deadlift and squat variations are prioritized to enhance neural output and transfer force efficiently—without disrupting sprint mechanics or compromising recovery during peak prep.

Features

Access to your coaches

Direct message me with any questions.

Programming 4 days per week

4-Day split for optimal volume taper and CNS intensity preservation

Video Demo's

Instructional videos to guide your practice and make execution easy.

Digital Training Log

Everything is delivered through the train heroic app for seamless communication, guidance, and tracking.

Equipment

Recommended

Keiser Equipment // Barbell / Platform

Sample Week

Week 1 of 4-week program

Sunday

LB Push / LB Pull (1.1)

Pillar Prep

Full Body Pillar Prep

Foam Roll: Back, Hip, Quads LAX Ball: Hip Flexors, Piriformis, Quads, Hamstrings Mobility: Power Plate Series - Deep Squat - Deep Squat + T-Spine Rotation - Sissy Squat - Spring Ankle - SLDL

VASO: Hip Airplanes

2 x 5

Mini Band Squat Hold Abductions

1 x 30

DB Reverse Lunge to Knee Drive + Floating Heel

2 x 6

Single Leg Cable Series

Ankle Cuff - Cable Leg Abduction (x15 ea.) Ankle Cuff - Leg Cable Leg Adduction (x15 ea.) Ankle Cuff - Leg Cable Hip Flexion (x15 ea.) Ankle Cuff - Leg Cable Hip Extension (x15 ea.)

Marinovich Systems - Ball Work Lower

1 x 4

Dynamic Limb Action

Keiser Lower Body Speed Series

Perform 1-2 Rounds: - SL Leg Curls x15 ea. - SL Leg Extensions x15 ea. - Back Extensions x15 - Keiser Leg Press Calf Raises x15 - Keiser "Sprinters" x15 ea.

Continuous Vertical Jumps (Load: Keiser)

2 x 20

Depth Drop Pogo Jumps

2 x 20

Keiser Belt Squat

2 x 6 @ 65, 70 %

Seated Single Leg Box Jump

2 x 3

Banded Posterior Hip Mobilization

2 x 30

Keiser Belt Squat

4, 4, 2 @ 80, 85, 90 %

Hurdle Jumps

3 x 3

Banded Anterior hip mobilization

3 x 30

Keiser Leg Press

8, 8, 5, 5

Reclining Hero Pose

3 x 30

Dual Cable SLDL

8, 8, 5, 5

FRC: Supine Hamstring PAILS / RAILS

3 x 3 @ 10

Reclining Hip Flexor Lower

3 x 6

FRC: 90/90 Internal Rotation LIFT-OFF's

3 x 4 @ 5

Half-Kneeling Spinal Engine Lateral Bend

3 x 10

Split Stance Med Ball Windmill CHOP Slam

3 x 6

DB Bulgarian Split Squat

3 x 8

Single Leg Hamstring Drop Catch

3 x 8

Prone Machine Hamstring Curl

2 x 50

Supine Mini Band PSOAS March (Hip Flexed)

2 x 20

Alternating Keiser Leg Press ("Sprinters")

5 x 15

Stick Mobility: Slap Shot Drill

2 x 3

Stick Mobility: Hamstring Windshield Wipers

2 x 8

Monday

UB Pull / UB Push (1.1)

Pillar Prep

Full Body Pillar Prep

Foam Roll: Back, T-Spine, Lats LAX Ball: Rotator Cuff, Pec Minor, Upper Traps Mobility: Thoracic Bridge Rollover Flow

VASO: Hip Coil

2 x 10

Half-Kneeling Banded Face Pull to Y-Press

2 x 12

Runners Hang Isometric Hold

2 x 45

Marinovich Systems - Ball Work Upper

1 x 5

Trampoline

2 x 40

Inertia Wave: Single Leg Variants

2 x 20

KB Snatch + Windmill

2 x 5

Hang Power Snatch

2 x 4 @ 74, 76 %

Oscillating Single Leg Reverse Hyper

2 x 20

Adductor Side Plank + PSOAS March

2 x 10

Snatch

3, 3, 2 @ 80, 82, 84 %

Band Assisted Split Squat Jumps

3 x 8

Roll Over into V-Sit

3 x 6

Band Assisted Front Lever

4 x 5

Stick Mobility: Ninja Flow (Progression 4/5)

3 x 1 @ 20

Jammer Arm Triple Extension Banded Throws

8, 8, 5, 5

KB Arm Bar + Trunk Twists

3 x 8

Tall Plank Sandbag Pull Through's

3 x 6

FRC: 90/90 External Rotation LIFT-OFF's

3 x 4 @ 5

Ab Wheel

3 x 10

Shin-Box Alternating KB Goblet Get-Ups

3 x 6

Reverse Hyper

3 x 12

Spinal Engine Crawl

3 x 10

Cali Lift - Dynamic (Mini Band) Hip Flexion + SL Glute Bridge

2 x 25

Foam Roller Glute Bridge Calf Raises

2 x 12

Stick Mobility: Slap Shot Drill

2 x 3

Stick Mobility: Hamstring Windshield Wipers

2 x 8

Wednesday

UB Push / UB Pull (1.1)

Pillar Prep

Full Body Pillar Prep

Foam Roll: Back, T-Spine, Lats LAX Ball: Rotator Cuff, Pec Minor, Upper Traps Mobility: Thoracic Bridge Rollover Flow

VASO: Hip Coil

2 x 10

Prone DB Cuban Press (floor)

2 x 12

PVC Balance Series

2 x 1:00

Marinovich Systems - Ball Work Upper

1 x 5

Trampoline

2 x 40

Inertia Wave: Base Stance

2 x 40

KB High Pull to Goblet Catch

2 x 10

Segment Clean (Pause Clean)

2 x 4 @ 74, 76 %

Reverse Hyper Isometric Hold

2 x 20

Mini Band Hollow Body Hold

2 x 20

Hang Power Clean

3, 3, 2 @ 80, 82, 84 %

Band Assisted Vertical Jumps

3 x 8

Roll Over into V-Sit

3 x 6

Banded Bench Press Throws

8, 8, 5, 5

Stick Mobility: Slap Shot Drill

3 x 1

Deadball Slam

8, 8, 5, 5

Deadbug KB Pullover

3 x 6

TRX Single Arm Inverted Row + KB Press

3 x 6

FRC: 90/90 Internal Rotation HOVER's

3 x 4

Sprinter's Crunch

3 x 6

RFE Medball Contralateral Chop/Lift

3 x 6

Reverse Hyper

3 x 12

Spinal Engine Crawl

3 x 10

Cali Lift - Dynamic (Mini Band) Hip Flexion + SL Glute Bridge

2 x 25

Foam Roller Glute Bridge Calf Raises

2 x 12

Stick Mobility: Slap Shot Drill

2 x 3

Stick Mobility: Hamstring Windshield Wipers

2 x 8

Thursday

LB Pull / LB Push (1.1)

Pillar Prep

Full Body Pillar Prep

Foam Roll: Back, Hip, Quads LAX Ball: Hip Flexors, Piriformis, Quads, Hamstrings Mobility: Power Plate Series - Deep Squat - Deep Squat + T-Spine Rotation - Sissy Squat - Spring Ankle - SLDL

VASO: Triple Ext. Step-Up

2 x 5

Swiss Ball Glute Med Press

2 x 10

SLDL + Medball Rotation

2 x 6

Single Leg Cable Series

Ankle Cuff - Cable Leg Abduction (x15 ea.) Ankle Cuff - Leg Cable Leg Adduction (x15 ea.) Ankle Cuff - Leg Cable Hip Flexion (x15 ea.) Ankle Cuff - Leg Cable Hip Extension (x15 ea.)

Marinovich Systems - Ball Work Lower

1 x 4

Dynamic Limb Action

Keiser Lower Body Speed Series

Perform 1-2 Rounds: - SL Leg Curls x15 ea. - SL Leg Extensions x15 ea. - Back Extensions x15 - Keiser Leg Press Calf Raises x15 - Keiser "Sprinters" x15 ea.

Dynamic Lateral Lunge (Keiser Resisted)

2 x 8

Heiden Rebounds

2 x 6

Keiser RDL

2 x 6 @ 65, 70 %

SLDL Continuous Jumps

2 x 5

Banded Posterior Hip Mobilization

2 x 30

Keiser RDL

4, 4, 2 @ 80, 85, 90 %