Sprinter Strength

Lohr Sports Performance

Youth Sports

Coach

Jackson A. Lohr, MS, ATC, PES

When the in-season athlete gets that break from intense competition for the winter months, something has to take its place to maintain speed, strength, and resilience. This 4-week program is designed to do just that!

Lift with intent, speed, and ferocity to make sure you stay at the top of your game!

$15

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Features

Access to your coach

A Coach who will hold you accountable and provide the feedback you need to grow

Programming 6 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Various Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

A coach who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Plates // Dumbbells // Kettlebell

Sample Week

Week 1 of 4-week program

Sunday

Week 1 Day 1, Sprint Strength 2

Back Squat

5 x 5 @ 7

American KB Swing

5 x 10 @ 50 lb

Side Plank

4 x 0:40

ATG Split Squat

5 x 5 @ 40 lb

Partner Nordic Hamstring Curl

5 x 5

Front Plank

4 x 60

Eccentric Kneels

3 x 8

Tibialis raises

3 x 20

Monday

Week 1 Day 2, Jeremy Sprint Strength 2

Bench Press

5 x 5 @ 7

Banded Tricep Pushdown

5 x 10

V-sit plate press

4 x 15 @ 45 lb

Bent Over Row

5 x 5 @ 110 lb

neutral grip pull up

5 x 8

KB overhead carry

3 x 35 @ 20

Tuesday

Week 1 Day 3, JH Sprint Strength 2

Isometric Lunge Hold

3 x MAX @ 20

Pushup ISOs

3 x 20

Back Squat Iso

3 x 0:20

Pull-up ISO

3 x 0:20

V-hold

3 x 0:30

DB Hammer curl ISO

@ 0:20

Wednesday

Week 1 Day 4, JH Sprint Strength 2

Trap Bar Deadlift

5 x 5 @ 7

Box Jump

5 x 8

KB overhead carry

4 x 35 @ 20

Barbell TKEs

5 x 5 @ 7

DB Jump Lunge

5 x 10

Tibialis raises

3 x 20

Eccentric Kneels

3 x 5

Thursday

Week 1 Day 5, JH Sprint Strength 2

Landmine Press

5 x 5 @ 8

KB Clean and press

3 x 10 @ 6

Russian Twist

4 x 15

Chest-to-bar pull-up

5 x 5

DB Bicep Curls

5 x 8

Half-Kneeling Anti-Rotation Hold

4 x 0:30

Friday

Week 1 Day 6

Isometric Lunge Hold

3 x 80 @ 20

Pushup ISOs

3 x 45 @ 20

Back Squat Iso

3 x 0:20 @ 155 lb

Pull-up ISO

3 x 45 @ 0:20

V-hold

3 x 0:30

DB Hammer curl ISO

3 x 40 @ 0:20

Coach

More from Lohr Sports Performance

Jackson A. Lohr, MS, ATC, PES

Coach Lohr's background in both exercise science and sports medicine makes him a dual threat in preparing elite youth, collegiate, and professional athletes alike for success and resilience in their athletic careers.

Don't Lose Your Competitive Edge

Too many athletes burn out before the end of their season, and oftentimes, it's because they've lost the physical resilience to maintain their speed and power production throughout the season. This program is designed specifically to help you maintain that

Get Sprinter Strength

FAQs

Who is this program for?

Hibernation is for athletes looking to keep a competitive edge on their speed and power over the course of a longer, interrupted season.

Why would I choose this particular program?

Athletes who fail to train during periods of downtime throughout a season show a MASSIVE increase in injury rates during the latter part of the season, and you can't compete at your best when you're injured. Hibernation gives you the resilience you need to endure long, arduous seasons of competition

How long is the program?

The program length is set for four weeks, but athletes can repeat the program multiple times, depending on your needs.

The Proof