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Scorching Sprinter: The Sprinter's Guide to Speed

Cyber Strength

Track & Field, Weightlifting, Youth Sports, Power Sports , Plyometrics, Speed, Multi-sport

Coach

Justin Zimmerman PTA, CPT, S&C

Unleash Your Speed with the Scorching Sprinter Performance Plan Are you ready to shave seconds off your time, explode out of the blocks, and dominate the competition? Our Virtual Sprinter Performance Plan is built for serious sprinters who want to maximize their speed, power, and endurance—all while reducing the risk of injury.

🔹 Sprint-Specific Strength & Conditioning – Increase force production, stride efficiency, and acceleration with targeted strength and explosive power exercises.

🔹 Injury Prevention & Mobility Training – Stay on the track and off the sidelines with expert-designed mobility drills and prehab routines.

🔹 Speed Optimization Workouts – Train like the elite with cutting-edge programming that enhances sprint mechanics, reaction time, and top-end speed.

🔹 Virtual Convenience, Pro-Level Results – Get access to a structured, science-backed program anytime, anywhere, on any device—designed for individual athletes or entire club teams.

🔹 Performance Tracking & Customization – Monitor progress, adjust intensity, and get personalized feedback to ensure constant improvement.

Don’t just train—train like a true sprinter with a program built for explosive performance. Speed is a skill, and we’ll help you master it.

🚀 Ready to sprint past the competition? Join Cyber Strength today! 🚀

$75

Get Scorching Sprinter: The Sprinter's Guide to Speed

Explosive Speed Gains

Develop faster acceleration, stronger strides, and improved top-end speed with sprint-specific strength and conditioning

Injury Prevention & Longevity

Reduce the risk of common sprinting injuries (hamstring strains, shin splints, etc.) through mobility work, stability drills, and targeted prehab exercises

Enhanced Power & Efficiency

Build the strength, coordination, and mechanics needed for more powerful takeoffs and smoother sprinting technique

Convenient & Accessible Training

Train anytime, anywhere with a structured program that eliminates guesswork and adapts to individuals or teams

Performance Tracking & Progression

Monitor strength, speed, and endurance improvements over time, ensuring continuous progress and peak performance.

Features

Access to your coaches

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

Programming 4 days per week

4 day strength and conditioning combined with sprint drills that’s accessible and challenging for athletes of any level or background.

Exercise Video Guidance

Customized Instructional videos as well as written instruction to guide your practice and make execution easy

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Free Weights // Treadmill or Open Sprint Space // Medicine Balls

Recommended

Boxes // Bands

Sample Week

Week 1 of 12-week program

Sunday

Week 1 Day 1

RPE Chart

For Completion

Prep

Plyometric Dynamic Warm-Up

Perform the Dynamic Plyometric Preparation for 10yds each movement. Foam Roll for at least 1 minute each area and also any extra tender points. Dynamic Band Walks for 10yds down/back each movement.

Back Squat

4 x 6

Barbell RDL

4 x 6

Rear Foot Elevated Split Squat

3 x 8

Kettle Bell Swing

3 x 12

Acceleration Bound

3 x 30

Box Jump

3 x 6

Rotational Depth Drop

3 x 6

Hanging Leg Raise

3 x 12

Russian Twist

3 x 20

Recovery

Cool Down Circuit

Spend at least 1 minutes per each static stretch each side. Roll out if necessary for any sore areas.

Monday

Week 1 Day 2

RPE Chart

For Completion

Prep

Plyometric Dynamic Warm-Up

Perform the Dynamic Plyometric Preparation for 10yds each movement. Foam Roll for at least 1 minute each area and also any extra tender points. Dynamic Band Walks for 10yds down/back each movement.

Bench Press

4 x 6

Pull Up

4 x 6

Standing DB Shoulder Press

3 x 8

Barbell Row

3 x 8

Resisted Chop

3 x 12

Front Plank

3 x 30

Medicine Ball Jump Slam

3 x 10

Recovery

Cool Down Circuit

Spend at least 1 minutes per each static stretch each side. Roll out if necessary for any sore areas.

Wednesday

Week 1 Day 4

RPE Chart

For Completion

Prep

Plyometric Dynamic Warm-Up

Perform the Dynamic Plyometric Preparation for 10yds each movement. Foam Roll for at least 1 minute each area and also any extra tender points. Dynamic Band Walks for 10yds down/back each movement.

Depth Drop to Vertical Jump

4 x 6

Straight Leg Bounds

4 x 30

Tuck Jump - Repetitive

4 x 10

Single Leg Box Jump

4 x 6

Dead Bug Pullover

3 x 15

V Up

3 x 15

200m Sprint

4 x 200

Flying 40s

4 x 30

Recovery

Cool Down Circuit

Spend at least 1 minutes per each static stretch each side. Roll out if necessary for any sore areas.

Thursday

Week 1 Day 5

RPE Chart

For Completion

Prep

Plyometric Dynamic Warm-Up

Perform the Dynamic Plyometric Preparation for 10yds each movement. Foam Roll for at least 1 minute each area and also any extra tender points. Dynamic Band Walks for 10yds down/back each movement.

Hang Clean

4 x 6

Barbell Front Squat

4 x 6

Dumbbell RDL

3 x 8

Walking Lunge

3 x 10

Pallof Press

3 x 20

Bear Hold Weight Transfer

3 x 15