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Afterburners

BVP

Track & Field
Coach
Brandon Vachon

For those looking to become a complete sprinter in their off-season, Afterburners provides a blend of pure top speed, acceleration, and speed endurance work to enhance sprinting ability on the track.

$40
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Acceleration
Build strong, powerful acceleration utilzing various techniques
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Top End Speed
Pure top end speed with sprint technique drills and flying sprints
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Speed Endurance
Learn to endure the speeds at which you must sustain during a race.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
2 days of strength training, 2 days on the track, following 3 seperate phases of programming
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Track // Dumbbells // Barbells // Plyo Boxes
Recommended
Blocks // Bands // Wickets
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Sample Week
Week 1 of 12-week program
Monday
Speed Tolerance Phase- Hills

A

General Skipping

4 x 20

B

Extensive Straight Legged Bounds

2 x 15

C

Sprint Skips

3 x 15

D

High Knee Carioca

2 x 20

E

Hill Sprints

For Completion

Tuesday
Speed Tolerance Phase- Strength

A1

Hang Clean High Pull

3 x 5 @ 70 %

A2

3-Way Hip

3 x 9

B

Leg Press

8, 8, 6

C

Seated Hamstring Curls

10, 8, 8

D1

Chest-Supported DB Row

8, 8, 12

D2

Dips

3 x 10

E

Cable Crunch

2 x 12

Thursday
Speed Tolerance Phase- Tempo

A

General Skipping

3 x 20

B

Extensive Straight Legged Bounds

2 x 15

C

Sprint Skips

3 x 15

D

High Knee Carioca

2 x 20

E

Alternating A Skips

2 x 20

F

Accelerating High Knees

1 x 15

G

Extensive Tempo

6 x 100 @ 3:00

Friday
Speed Tolerance Phase- Strength

A1

Monster Walks

3 x 8

A2

Prone Scorpion

3 x 6

B

Romanian Deadlift

8, 8, 10 @ 75, 75, 72 %

C

Bulgarian Split Squat

2 x 8

D1

Incline DB Bench Press

10, 10, 8

D2

Lat Pull Downs

3 x 8

E

Paloff Press with Rotation

2 x 12

Saturday
Conditioning

A

Aerobic Work

1 x 30:00

Coach
More from BVP
coach-avatar Brandon Vachon

Applied Exercise Physiology M.S; 5 years of DIII Collegiate Track and Field; EP-C

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Run Fast, Turn Left

1% better everyday

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