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THE SPRINTERS BLUEPRINT

Ronny Hallett

Swimming
Coach
RONNY HALLETT

A 12-week sprint-based gym program designed to make swimmers stronger, faster and more explosive. Featuring 36 international-level S&C sessions, clear goals and training targets for every workout, plus a dedicated 4-week taper phase. Includes exercise demo videos, movement advice and session-specific targets to maximise performance and help you become the fastest swimmer possible.

$134
Get THE SPRINTERS BLUEPRINT
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PRECISE COACHING & PURPOSEFUL TRAINING
Train With Purpose. Every session has specific aims, goals and training targets so you know exactly what you’re working towards. Know Every Movement. Access demonstration videos and coaching advice for every exercise to help you train with confidence and correct technique.
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BUILT FOR SPEED. DESIGNED FOR POWER.
The Sprint Blueprint is designed to transform your strength, power and explosiveness in the gym and transfer it directly into the pool. Become More Explosive. Develop the power needed for faster starts, turns and acceleration. Build Maximum Strength. Improve full-body strength to produce more force with every stroke.
Features
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Barbell // Resistance bands // Squat / bench racks // access to weights
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A

Back Squat

3 x 8 @ 6

B

Single Leg RDL

3 x 8 @ 6

C

Inverted Row

3 x 8 @ 6

D1

Standing Cable Wood Choppers

3 x 10 @ 6

D2

Physio ball Plank

3 x 45

E

Cable Facepull

3 x 8 @ 6

Tuesday
Week 1 Day 3

A

Weighted Strict Pullup

3 x 8 @ 6

B

DB Bench Press

3 x 8 @ 6

C

Single Leg Hip Thrust

3 x 6 @ 6

D1

Hanging Leg Raise

3 x 10

D2

Landmine Anti-Rotation

3 x 12 @ 6

E

Pullover

3 x 8 @ 6

Thursday
Week 1 Day 5

A

Power Clean

3 x 5 @ 6

B

L-sit DB shoulder press

3 x 10 @ 6

C

Cossack Squat

3 x 8 @ 6

D1

Hyperextension

3 x 16

D2

Med-ball rotational slam

3 x 8

E

Cable Rotations

2 x 10

Coach
More from Ronny Hallett
coach-avatar RONNY HALLETT

18 years of swimming experience. Ex-international swimmer and medalist. Qualified level 2 & 3 personal trainer.

THE SPRINTERS BLUEPRINT
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