Sprinter Strength
AO Performance
Take your strength and speed to the next level as a track and field sprinter/jumper or hurdler! This program is four weeks in duration and follows a linear and undulated system in order to produce power, strength and speed to prepare you for track and field season! This is a weight room based program that can, and should be paired with any sprint program during the preseason or off-season!
A
Dynamic Sprint Warm Up
B
Hang Power Clean
4 x 3
C
Trap Bar Deadlift
4 x 5
D
Bulgarian Split Squat
3 x 6
E
Sled Push
4 x 10
F
Partner Nordic Hamstring Curl
3 x 5
G
Glute bridge march
3 x 10
A
Dynamic Sprint Warm Up
B1
Med Ball Scoop OH Toss
3 x 3
B2
Med Ball Slam
3 x 10
B3
Banded Pogo Jobs
3 x 15
A
Warm Up 2
B
Front Squat
3 x 3
C
RDL
3 x 6
D
DB Step Up
3 x 5
E
Barbell Hip Thrust
3 x 8
F
Med ball deadbug
3 x 10
A
Warm Up 2
B1
Hang Power Snatch
4 x 2 @ 55 %
B2
DB continuous jumps
3 x 10
C1
6 Inch Power Step Up
3 x 5
C2
Reverse Hyperextension
3 x 10
D1
Reverse Nordics
3 x 10
D2
Copenhagen Side Plank
3 x 0:15
Adam Osborn
17 year strength and conditioning coach and former Nebraska high school track and field sprinter. Raised in a family of five kids in which we were all state qualifier/state champions and track and field, including the sprints, relays and hurdles!
Training like a sprinter means training, fast and with intent! Strength induces speed taking your athletic ability to the next level!
Get Sprinter Strength
Anthony Osborn
Youngest brother of Coach Adam
Verified Athlete"My older brothers Adam, and Andrew inspired me to get into the weight room at a young age to help me with my progress as an athlete. I was able to cap off my high school career as a state champion sprinter with the help of my brother Adams coaching!"
Allen Osborn
Former UNK national champion
Verified Athlete"Former high school and collegiate champion in the 110 m hurdles and 10.8 100 m sprinter. Another brother of Adam, I was able to train with him and my brother Andrew in the weight room while growing up as they showed me a proper technique and how to progress my training!"
Faith J. & Peyton H
former HS & Current College Sprinters
Verified Athlete"Adam was our assistant Sprint coach our junior and senior years! He helped us not only on the track but programmed all of our weight room workouts during our track and field season. We finished as state qualifiers and also set personal records in the 100 m!"
