Strength & Power
Angelika Owens
Track & Field, Speed, Power SportsGET FASTER IN 6 WEEKS
The program that finally bridges the gap between your gym work and track speed. 3 Power sessions and one strength session per week. This fits perfect for someone who is in practice and needs a gym plan. For example track training 2-3 times a week and 3 training sessions in the gym.
THIS PROGRAM IS FOR YOU IF: ✅ You want gym work that actually shows up on the track ✅ You're ready to train with purpose, not just intensity ✅ You need someone who understands BOTH strength training AND sprinting ✅ You're committed to 6 weeks of focused training
WHY THIS PROGRAM WORKS: Sprint-Specific Training Every single exercise has one job: make you more explosive on the track. No random exercises, no generic bodybuilding moves, no wasted time. Smart Progression Weeks 1-2: Build the foundation and nail your technique Weeks 3-4: Develop serious strength and power Weeks 5-6: Turn that strength into explosive speed
The Exercises you will see in the program Olympic lift variations that build explosive power Single-leg work that creates stride power Plyometrics that develop reactive strength Core work that transfers force to the track Your road to your first bounds and single leg bounds
A
Warm-up
1 x 3:00
B1
Walking Lunges
2 x 10
B2
Split Stance Trunk Rotations
2 x 12
B3
Banded Hip Lock and Press
2 x 5
B4
Banded Good Mornings
2 x 10
B5
Banded Front Rack Stretch
2 x 30
C1
Toe Walk
1 x 10
C2
Heel Walk
1 x 10
C3
Pogo Jumps
1 x 20
C4
High Knees
1 x 20
D
Depth Drop Single Leg
4 x 3
E
Seated Jumps
3 x 4
F1
Hang Shoulder Shrug
1 x 3
F2
Hang High Pull
1 x 3
F3
Hang Muscle Clean
1 x 3
F4
Hang Power Clean Empty BB
1 x 3
G
Hang Power Clean Weight
4, 4, 2, 2
H1
Barbell Step-ups
3 x 6
H2
Banded Bear Hold Row
3 x 6
I
Pull-ups Deccentric
3 x 5
A
Warm-up
1 x 3:00
B1
Pallof Split Squat
2 x 12
B2
Spiderman Rotations
2 x 12
B3
Single leg RDL
2 x 12
B4
Duck Walk
2 x 10
B5
Banded Dead Bug
2 x 10
C
Back Squat
10, 8, 8, 8, 8
D1
Bench Press
10, 6, 6, 6, 6
D2
Hollow Body Rocks
4 x 20
E1
Back Extension
3 x 8
E2
BB Calf Raises
3 x 12
F
Single Arm Bench Press Hollow Hold
3 x 12
A
Warm-up
1 x 3:00
B1
Banded Overhead Split Squats
2 x 6
B2
Scapula Pull-ups
2 x 10
B3
Hamstring Sweeps
2 x 10
B4
Bear Crawl
2 x 10
B5
Banded Overhead Squats
2 x 10
C1
Toe Walk
1 x 10
C2
Heel Walk
1 x 10
C3
Pogo Jumps
1 x 10
C4
High Knees
1 x 10
D
Bounds
3 x 3
E
Drop Box Jumps
4 x 3
F
Box Squats
4 x 8
G1
Trap Bar Deadlift Staggered
3 x 8
G2
Medball Rotation Slams
3 x 8
H1
Copenhagen Plank
3 x 0:20
H2
DB Hammer Curls
3 x 12
H3
DB alt. Bicep Curl
3 x 12
Angelika Owens
Your Coach for Strength and Power built in the gym and out on the track. For athletes, youth athletes and everyone who loves athletic training. NFHS Track and Field Coach Youth Athletes Personal Trainer Strength and Conditioning Coach Nutrition Coach Bachelor's Degree Sports management
You'll become a completely different athlete. Stronger, faster, more confident, and armed with the knowledge to keep improving for years to come. This isn't just about 6 weeks. This is about becoming the sprinter you know you can be.
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