7-Day Sprint Power & Acceleration Program
7-Day Sprint Power & Acceleration Program
Boost your sprinting power, explosiveness, and acceleration with daily drills and strength training!
Monday – Acceleration & Strength
- Hill Sprints: 4 x 20m – Sprint uphill at max effort. [Video]
- Falling Starts: 4 x 30m – Lean forward and sprint. [Video]
Tuesday – Sprint Mechanics & Explosive Power
- Flying 20s: 4 x 30m – Gradual acceleration into max effort. [Video]
- Bounding Sprints: 3 x 40m – Perform explosive bounds to build power. [Video]
Wednesday – Recovery & Mobility
- Light jogging or cycling (15 min)
- Foam rolling and deep stretching
Thursday – Power & Strength
- Resisted Sled Sprints: 4 x 20m – Sprint with a sled resistance. [Video]
- Box Jumps: 3 x 10 reps – Explosive jump onto a high box. [Video]
Friday – Sprint & Plyometrics
- Flying 30s: 4 x 30m – Sprint from a 10m run-up to top speed. [Video]
- Depth Jumps: 3 x 10 reps – Jump down from a height, then immediately jump again. [Video]
Saturday – Conditioning & Explosiveness
- Tempo Runs: 6 x 150m @ 70% effort. [Video]
Sunday – Full Recovery & Mobility
- Swimming or cycling (light, 15-20 min)
- Deep tissue massage or stretching
