Sprint Free Giveaway
Sprint Free Training
Track & FieldOur two-week program is designed for track and field sprinters like you who want to see real improvements in their speed and performance.
Program Highlights:
1. Sprint & Lift Combo: In this program, you will sprint and lift on different days. This combination is designed to enhance your explosive power and strength, which are essential for sprinters.
2. Aerobic & Tech Runs: On the days when you are not sprinting, you will engage in aerobic and technical runs. These sessions help improve your endurance and fine-tune your sprinting technique.
3. General Strength: We will also include general strength exercises to make sure you are well-rounded and injury resistant.
4. Results in a Snapshot: This program is a quick snapshot of essential exercises and training routines. By consistently following these principles, you will see a noticeable increasing in your sprinting speed.
Remember, consistency is key to achieving your sprinting goals. Stick to the program, focus on mental resiliency, rest, care, nutrition, and purposeful training, and watch your speed soar!
USE PROMO CODE: SPRINTFREE
A1
Foam Roll
2 x 2:00
A2
Jump Rope
3 x 25
A3
Alternating Toe Touches
1 x 10
A4
Lunge with a Twist
1 x 10
A5
Arm Circles
1 x 10
B
Power Clean
4 x 5 @ 60 %
C
Back Squat
4 x 6 @ 60 %
D
Seated Box Jump
4 x 5
E
Barbell Upright Row
4 x 7 @ 30 %
F
Kneeling Med-Ball Throw
2 x 10
G
Side Plank Crunch
4 x 1:00
H
Lying Knee to Knee Stretch (Hip Internal Rotation)
3 x 30
I
Static Stretch
3 x 30
A1
Alternating Toe Touches
2 x 15
A2
Lunge with a Twist
2 x 15
A3
Scorpion
1 x 10
A4
Tuck Jumps (Continuous)
1 x 10
B1
Sprint Drills: A-Skip
2 x 15
B2
Sprint Drills: B-Skip
2 x 15
B3
Sprint Drills: High Knees
2 x 15
B4
Sprint Drills: Butt Kicks
2 x 15
B5
Sprint Drills: Straight Leg Shuffle
2 x 15
B6
Sprint Drills: Straight Leg Bound
2 x 15
B7
Sprint Drills: Carioca
2 x 15
B8
Accelerations: 30 & 50 yard Sprint
2 x 30
C
Sprint
30, 30, 30, 40, 40, 40
D
Split Squat Jumps to Stabilize
2 x 15
E
Cobra Stretch
3 x 10
F
Downward Dog Stretch 2.0
A1
Alternating Toe Touches
1 x 10
A2
Lunge with a Twist
1 x 10
A3
Scorpion
1 x 10
A4
Lateral Leg Swings
1 x 10
A5
Scoops
1 x 10
B
Aerobic Run
1 x 16:00
C
Core Series for All Ages (Ab Circuit)
2 x 15
D
Static Stretches
3 x 00:15
A
Foam Rolling: Feet
2 x 2:00
B
Low Pogo Jumps
2 x 25
C
Downward Dog to Cobra
1 x 10
D
Standing Lateral Bend
1 x 10
E
Wall Push Offs: Shoulder Activation
3 x 10
F
Cat Cow Pose
1 x 10
A1
Foam Roll
2 x 2:00
A2
Jump Rope
3 x 25
A3
Alternating Toe Touches
1 x 10
A4
Lunge with a Twist
1 x 10
A5
Arm Circles
1 x 10
B
Snatch
4 x 6 @ 50 %
C1
Depth Jump to Vertical Jump
2 x 8
C2
One-arm Forward Back KB Lunge
2 x 12 @ 30 %
D
Overhead MB Throw
2 x 10
E
Med Ball Toe Touch
3 x 15
A1
Band Walks
1 x 10
A2
Hip Bridges Variations
1 x 10
A3
Fire Hydrant
1 x 7
A1
Alternating Toe Touches
2 x 15
A2
Lunge with a Twist
2 x 15
A3
Scorpion
1 x 10
A4
Fire Hydrant
1 x 10
A5
Tuck Jump
1 x 10
B1
Sprint Drills: A-Skip
2 x 15
B2
Sprint Drills: B-Skip
2 x 15
B3
Sprint Drills: High Knees
2 x 15
B4
Sprint Drills: Butt Kicks
2 x 15
B5
Sprint Drills: Straight Leg Shuffle
2 x 15
B6
Sprint Drills: Straight Leg Bound
2 x 15
B7
Sprint Drills: Carioca
2 x 15
B8
Accelerations: 30 & 50 yard Sprint
2 x 30
C
Sprint
4 x 30
D
Downward Dog Stretch 2.0
3 x 10
E
Cobra Stretch
3 x 10
A
Foam Rolling: Feet
2 x 2:00
B
Low Pogo Jumps
2 x 25
C
Downward Dog to Cobra
1 x 10
D
Standing Lateral Bend
1 x 10
E
Wall Push Offs: Shoulder Activation
3 x 10
F
Cat Cow Pose
1 x 10
A
Isometric Lunge Hold
3 x 30
B
Eccentric Split Squat
3 x 30
A1
Burpee
3 x 30
A2
Skaters
3 x 30
A3
Jump Squat
3 x 30
A4
Lateral Jumps
3 x 30
A5
Plank Jacks
3 x 30
A6
Close Grip Push-Up
3 x 30
A7
Donkey Kicks
3 x 30
A8
V-Ups
3 x 30
Bradley Moon
A Collegiate National Champion with over 10 years of expertise. He holds Sprint Specialist and Strength & Conditioning certifications, dedicated to mentoring athletes.