Complete Program Design for Sprinters

12 Week Short Sprint (55-200) Program

Mesocycle 1 (PP)
Microcycle 1
55-200
Mon!ay

Warmup
400m jog/skip
2 x 30m loose skip w/arm swing
2x30 loose skip w/arm circles
2x30m side skip
1x30m back skip
Lunge to hamstring x 20
Lunge w/twist x20
Iron cross x 20
corpion x 20
3 x 30m accel ! "#$
2 x 30m %igh knee carioca
&ront leg swing x20
ide leg swing x20
2 x 30m backward run
4 x 30m accel '0()0$

Workout

10 x 100 ! "0$ w/1* rest

+ore
,bs x 200


"#es!ay

Warmup

400m jog/skip
2 x 30m loose skip w/arm swing
2x30 loose skip w/arm circles
2x30m side skip
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1x30m back skip
Lunge to hamstring x 20
Lunge w/twist x20
Iron cross x 20
corpion x 20
3 x 30m accel ! "#$
2 x 30m %igh knee carioca
&ront leg swing x20
ide leg swing x20
2 x 30m backward run
4 x 30m accel '0()0$

Workout

1 2 10 x 20m uphill or 0rom 3arious positions 42(3*5

.l6os

3 x 10 tuck jumps 42*5

trength 7raining

.risoner s8uat x20
.ushup x1#
+runches x 2#
+obra x20
plit s8uat x 10 each leg 4e-l-5
7(push up x 10
9ic6cles x2#
%igh :ountain +limber x20
;ussian 7wist x2#
9urpee x10

;est 3*< ;epeat


We!nes!ay

Warmup

400m jog/skip
2 x 30m loose skip w/arm swing
2x30 loose skip w/arm circles
2x30m side skip
1x30m back skip
Lunge to hamstring x 20
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Lunge w/twist x20
Iron cross x 20
corpion x 20
3 x 30m accel ! "#$
2 x 30m %igh knee carioca
&ront leg swing x20
ide leg swing x20
2 x 30m backward run
4 x 30m accel '0()0$

peed drills 2 4take onl6 10(1#*5

Workout
# 2 10 x 200! "0$ w/2* rest
+ore

wedish ,bs 4&<L<;5 3 x 30= 420=/sets5


"h#rs!ay

Warmup

400m jog/skip
2 x 30m loose skip w/arm swing
2x30 loose skip w/arm circles
2x30m side skip
1x30m back skip
Lunge to hamstring x 20
Lunge w/twist x20
Iron cross x 20
corpion x 20
3 x 30m accel ! "#$
2 x 30m %igh knee carioca
&ront leg swing x20
ide leg swing x20
2 x 30m backward run
4 x 30m accel '0()0$

,gilit6 Ladder

1 x each leg lead
ingle leg
2 0oot run
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9rake run
Lateral run
Ick6 hu00le

Workout>

#0 pushups
run '00
100 crunches
run '00
"# .risoner s8uats
run '00

$ecor! total times

%urdle mobilit6

2 x each leg
%urdle march
Walk ?3ers
?3er 2< 9ack 1
Lateral kip
?3er/@nder
%ri!ay&

Warmup
400m jog/skip
2 x 30m loose skip w/arm swing
2x30 loose skip w/arm circles
2x30m side skip
1x30m back skip
Lunge to hamstring x 20
Lunge w/twist x20
Iron cross x 20
corpion x 20
3 x 30m accel ! "#$
2 x 30m %igh knee carioca
&ront leg swing x20
ide leg swing x20
2 x 30m backward run
4 x 30m accel '0()0$
Workout
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2 x #(1 x 100 ! "0$ 410=/2*5

,bs> 2#0(3#0 reps
%ip/Alute>
3x10 e-l- 40ire h6drant< up and back< trail leg5


Sat#r!ay

Warmup
400m jog/skip
2 x 30m loose skip w/arm swing
2x30 loose skip w/arm circles
2x30m side skip
1x30m back skip
Lunge to hamstring x 20
Lunge w/twist x20
Iron cross x 20
corpion x 20
3 x 30m accel ! "#$
2 x 30m %igh knee carioca
&ront leg swing x20
ide leg swing x20
2 x 30m backward run
4 x 30m accel '0()0$

Workout

1 2 10 x 20m uphill or 0rom 3arious positions
2(3* rest between reps

10 tuck jumps 4a0ter e3er6 other rep5

trength 7raining

A circuit 2 4#= between exercises
Prisoner squat x 20
T Push up x 10
Cobra x 15
Fire hydrant x 10 e.l.
Bicycles x 25
Split squat x 10 e.l.
Toe touches x 25
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Superman x 20
Crunches x 25
Bac!ard !alin" lun"e x
20
#est $%

Mesocycle 1 (PP)
Microcycle 2
55-200
Mon!ay&
400m jog/skip
2 x 30m loose skip w/arm swing
2x30 loose skip w/arm circles
2x30m side skip
1x30m back skip
Lunge to hamstring x 20
Lunge w/twist x20
Iron cross x 20
corpion x 20
3 x 30m accel ! "#$
2 x 30m %igh knee carioca
&ront leg swing x20
ide leg swing x20
2 x 30m backward run
2 x 1#m , :arch no arms
2 x 1#m , :arch
4 x 30m accel '0()0$
Workout
100 B 200 B 200 B 100 B 100 B 200 B 200
200 B 200 B 100 B 200 B 100 B 100
B C walk #0
runs at "0$
rest 3(4* between sets
trength 7raining 2 4#= between exercises
Prisoner squat x 25
Teardrop pushup x 10
Cobra x 15
Fire hydrant x 20 e.l.
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S!edish abs &'ace do!n( x )5 seconds
Split squat x 15 e.l.
*indshield !ipers x + each !ay
Superman x 20
Crunches x )0
!alin" lun"e x 20

#est $%
"#es!ay
Warmup
400m jog/skip
2 x 30m loose skip w/arm swing
2x30 loose skip w/arm circles
2x30m side skip
1x30m back skip
Lunge to hamstring x 20
Lunge w/twist x20
Iron cross x 20
corpion x 20
3 x 30m accel ! "#$
2 x 30m %igh knee carioca
&ront leg swing x20
ide leg swing x20
2 x 30m backward run
2 x 1#m , :arch no arms
2 x 1#m , :arch
4 x 30m accel '0()0$
Workout
1(10 x 20m uphill or 0rom 3arious positions
2(3* rest
3 x 10 tuck jump or split s8uat jump 4a0ter e3er6 other rep5
trength 7raining 2 4#= a0ter each exercise
Prisoner squat x 25
Teardrop pushup x 10
Cobra x 15
Fire hydrant x 20 e.l.
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S!edish abs &'ace do!n( x )5 seconds
Split squat x 15 e.l.
*indshield !ipers x + each !ay
Superman x 20
Crunches x )0
!alin" lun"e x 20

#est $%
We!nes!ay
Warmup
400m jog/skip
2 x 30m loose skip w/arm swing
2x30 loose skip w/arm circles
2x30m side skip
1x30m back skip
Lunge to hamstring x 20
Lunge w/twist x20
Iron cross x 20
corpion x 20
3 x 30m accel ! "#$
2 x 30m %igh knee carioca
&ront leg swing x20
ide leg swing x20
2 x 30m backward run
2 x 1#m , :arch no arms
2 x 1#m , :arch
2 x 1#m , kip no arms
4 x 30m accel '0()0$
Workout
# 2 10 x 200! "0$ w/2* rest
,b4#s> # x # x 3
4 x 2#> +runches
%ip/Alute>
3 x 10 4trail leg< 0ire h6drant< up and back5
"h#rs!ay
www-+omplete.rogram/esign0orprinters-com '
Warmup
400m jog/skip
2 x 30m loose skip w/arm swing
2x30 loose skip w/arm circles
2x30m side skip
1x30m back skip
Lunge to hamstring x 20
Lunge w/twist x20
Iron cross x 20
corpion x 20
3 x 30m accel ! "#$
2 x 30m %igh knee carioca
&ront leg swing x20
ide leg swing x20
2 x 30m backward run
2 x 1#m , :arch no arms
2 x 1#m , :arch
2 x 1#m , kip no arms
4 x 30m accel '0()0$
Workout
3 2 1 x 100m hills 4relati3el6 steep5
3(#* depending on grade
trength 7raining 2 4#= rest between exercises
Split squat x 12 e.l.
Bicycles x )0
,ountain Climber x $0
*alin" -un"e x 12 e.l.
Superman x 20
Toe Touches x $0
Tuc .ump x 12
Pushups x 10
#ussian T!ist x $0
Burpees x 15
#est $% and repeat
%ri!ay
.remeet
Sat#r!ay
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:eet
Mesocycle 1 (PP)
Microcycle '
55-200
Mon!ay
Warmup
.o" /00m
Sip /00m
Static Stretch 5010 minutes
.o" 50 0 lun"e to hamstrin" x 10 total
.o" 50 0 'ire hydrant x 15 each le"
.o" 50 0 mountain climbers x $0
.o" 50 0 trail le" x 15 each le"
.o" 50 0 crunches x $0
.o" 50 0 'ront and side le" s!in" x 10 each
le"
.o" 50 0 bicycles x $0
.o" 50 0 up and bac x 15 each le"
.o" )00
.o" 50 0 iron cross x 10 each le"
.o" 50 0 scorpion x 10 each le"
.o" 50 0 inch!orm x 10
.o" 50 0 pushups x 10
2 x "(10 x 200 ! "2$ 41*/3*5
:ed 9all ;outine
3 x 10 each
Wood +hops
&igure '
lams
,round the World
trength 7raining 2 4#=
.risoner s8uat x20
.ushup x1#
+runches x 2#
www-+omplete.rogram/esign0orprinters-com 10
+obra x20
plit s8uat x 10 each leg 4e-l-5
7(push up x 10
9ic6cles x2#
%igh :ountain +limber x20
;ussian 7wist x2#
9urpee x10

;est 3*< ;epeat
"#es!ay
Warmup
400m jog/skip
2 x 30m loose skip w/arm swing
2x30 loose skip w/arm circles
2x30m side skip
1x30m back skip
Lunge to hamstring x 20
Lunge w/twist x20
Iron cross x 20
corpion x 20
3 x 30m accel ! "#$
2 x 30m %igh knee carioca
&ront leg swing x20
ide leg swing x20
2 x 30m backward run
2 x 1#m , :arch no arms
2 x 1#m , :arch
2 x 1#m , kip no arms
4 x 30m accel '0()0$
Workout
"(10 x 2# on track
3arious positions
3* rest
3 x 10 tuck jumps
3* rest
trength 7raining 2 4#=
.risoner s8uat x20
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.ushup x1#
+runches x 2#
+obra x20
plit s8uat x 10 each leg 4e-l-5
7(push up x 10
9ic6cles x2#
%igh :ountain +limber x20
;ussian 7wist x2#
9urpee x10

;est 3*< ;epeat
We!nes!ay
Warmup

400m jog/skip
2 x 30m loose skip w/arm swing
2x30 loose skip w/arm circles
2x30m side skip
1x30m back skip
Lunge to hamstring x 20
Lunge w/twist x20
Iron cross x 20
corpion x 20
3 x 30m accel ! "#$
2 x 30m %igh knee carioca
&ront leg swing x20
ide leg swing x20
2 x 30m backward run
4 x 30m accel '0()0$
Workout
#(' x 300m ! "#$
4* rest
+ore>
,bs> 300 reps
%ip/Alute>
3 x 10 40ire h6drant< straight leg< trail leg5
%urdle :obilit6> 2x1 hurdles
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%urdle :arch
Walk ?3er
Lateral kip
pider
"h#rs!ay
400m jog/skip
2 x 30m loose skip w/arm swing
2x30 loose skip w/arm circles
2x30m side skip
1x30m back skip
Lunge to hamstring x 20
Lunge w/twist x20
Iron cross x 20
corpion x 20
3 x 30m accel ! "#$
2 x 30m %igh knee carioca
&ront leg swing x20
ide leg swing x20
2 x 30m backward run
2 x 1#m , :arch no arms
2 x 1#m , :arch
2 x 1#m , kip no arms
4 x 30m accel '0()0$
Workout
4 2 ' x 100m hills 4relati3el6 steep5
3(#* depending on grade
Strength "raining 2 4#=
.risoner s8uat x20
.ushup x1#
+runches x 2#
+obra x20
plit s8uat x 10 each leg 4e-l-5
7(push up x 10
9ic6cles x2#
%igh :ountain +limber x20
;ussian 7wist x2#
9urpee x10

;est 3*< ;epeat
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%ri!ay
.remeet
Sat#r!ay
:eet
Mesocycle 1 (PP)
Microcycle (
)S 55-200
Mon!ay
400m jog/skip
2 x 30m loose skip w/arm swing
2x30 loose skip w/arm circles
2x30m side skip
1x30m back skip
Lunge to hamstring x 20
Lunge w/twist x20
Iron cross x 20
corpion x 20
3 x 30m accel ! "#$
2 x 30m %igh knee carioca
&ront leg swing x20
ide leg swing x20
2 x 30m backward run
4 x 30m accel '0()0$
Workout
12 x 100! "#$ w/1* rest
trength 7raining 4h6pertrophe5> )0= exercises/2* sets
,1> 8uat 3x10
,2>9ench 3 x 10
,3>in3erted row 3 x 10

91> tep ups 3 x ' el
92> Lunges 3 x 10
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+1> ;ussian twist 2 x 30
"#es!ay
400m jog/skip
2 x 30m loose skip w/arm swing
2x30 loose skip w/arm circles
2x30m side skip
1x30m back skip
Lunge to hamstring x 20
Lunge w/twist x20
Iron cross x 20
corpion x 20
3 x 30m accel ! "#$
2 x 30m %igh knee carioca
&ront leg swing x20
ide leg swing x20
2 x 30m backward run
2 x 1#m , :arch no arms
2 x 1#m , :arch
2 x 1#m , kip no arms
4 x 30m accel '0()0$
Workout
"(10 x 30m 0rom 3 and 4pt stance
3* rest
.l6os> double leg bound 40ocus on stabiliDation5
# x # 43* rest5
trength 7raining 4h6pertrophe5> )0= exercises/2* sets
,1> /eadli0t 3x10
,2>/9 Incline 3 x 10
,3> ?ne arm row 3 x 10

91> L/L 3 x 10
92> ingle Leg Lunge 3 x 10

+1> 9ic6cles 2 x 30
We!nes!ay
www-+omplete.rogram/esign0orprinters-com 1#
400m jog/skip
2 x 30m loose skip w/arm swing
2x30 loose skip w/arm circles
2x30m side skip
1x30m back skip
Lunge to hamstring x 20
Lunge w/twist x20
Iron cross x 20
corpion x 20
3 x 30m accel ! "#$
2 x 30m %igh knee carioca
&ront leg swing x20
ide leg swing x20
2 x 30m backward run
2 x 1#m , :arch no arms
2 x 1#m , :arch
2 x 1#m , kip no arms
2 x 1#m , kip
4 x 30m accel '0()0$
Workout
# 2 ' x 200! "#$ w/2-#* rest
:ed 9all ;outine
3 x 10 each 410=5
Wood +hops
&igure '
lams
,round the World
"h#rs!ay
Warmup
400m jog/skip
2 x 30m loose skip w/arm swing
2x30 loose skip w/arm circles
2x30m side skip
1x30m back skip
Lunge to hamstring x 20
Lunge w/twist x20
Iron cross x 20
corpion x 20
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3 x 30m accel ! "#$
2 x 30m %igh knee carioca
&ront leg swing x20
ide leg swing x20
2 x 30m backward run
2 x 1#m , :arch no arms
2 x 1#m , :arch
2 x 1#m , kip no arms
2 x 1#m , kip
4 x 30m accel '0()0$
Workout
' 2 10 x 30m 0rom crouch/3pt
2* rest
.l6os>
3 x # double leg bound 4stabiliDation5 43*5
2 x # single leg hop 4stabiliDation4 43*5
trength 7raining 4h6pertrophe5> )0= exercises/2* sets
,1> 8uat 3x10
,2>9ench 3 x 10
,3>in3erted row 3 x 10

91> tep ups 3 x ' el
92> Lunges 3 x 10

+1> ;ussian twist 2 x 30
%ri!ay
.re:eet
Sat#r!ay
:eet
Mesocycle 2 (SPP)
Microcycle 5
55-200
.o" )00m

Sip )00m
Static Stretch 5010 minutes
www-+omplete.rogram/esign0orprinters-com 1"
.o" 100 0 lun"e to hamstrin" x 10 total
sip 50 0 'ire hydrant x 15 each le"
.o" 100 0 mountain climbers x $0
sip 50 0 trail le" x 15 each le"
.o" 100 0 crunches x $0
sip 150 0 'ront and side le" s!in" x 10 each le"
.o" 100 0 bicycles x $0
Sip 100 0
superman
x $0
1o" 100 0 up and bac x 15 each le"
.o" 200
sip 100 0 iron cross x 10 each le"
.o" 50 0 scorpion x 10 each le"
sip100 0 inch!orm x 10
.o" 50 0 pushups x 10
Workout
:> 100 B 200 B 200 B 100 B 100 B 200 B 200
200 B 200 B 100 B 200 B 100 B 100
B C walk #0
runs at "#$
rest 3* between sets
%urdle :obilit6> 2x1 hurdles
%urdle :arch
Walk ?3er
Lateral kip
pider
trength 7raining 4h6pertrophe5> )0= exercises/2* sets
,1> /eadli0t 3x10
,2>/9 Incline 3 x 10
,3> ?ne arm row 3 x 10

91> L/L 3 x 10
92> ingle Leg Lunge 3 x 10

+1> 9ic6cles 2 x 30
"#es!ay
Warm#p
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400m jog/skip
2 x 30m loose skip w/arm swing
2x30 loose skip w/arm circles
2x30m side skip
1x30m back skip
Lunge to hamstring x 20
Lunge w/twist x20
Iron cross x 20
corpion x 20
3 x 30m accel ! "#$
2 x 30m %igh knee carioca
&ront leg swing x20
ide leg swing x20
2 x 30m backward run
2 x 1#m , :arch no arms
2 x 1#m , :arch
2 x 1#m , kip no arms
2 x 1#m , kip
4 x 30m accel '0()0$
Workout
1 x 30< 3 x 40 43*/#*5
.l6os 4%igh 9ox or tadium teps5
# x # 43*5
trength 7raining 4h6pertrophe5> )0= exercises/2* sets
,1> 8uat 3x10
,2>9ench 3 x 10
,3>in3erted row 3 x 10

91> tep ups 3 x ' el
92> Lunges 3 x 10

+1> ;ussian twist 2 x 30
We!nes!ay
.o" )00m

Sip )00m
Static Stretch 5010 minutes
.o" 100 0 lun"e to hamstrin" x 10 total
sip 50 0 'ire hydrant x 15 each le"
www-+omplete.rogram/esign0orprinters-com 1)
.o" 100 0 mountain climbers x $0
sip 50 0 trail le" x 15 each le"
.o" 100 0 crunches x $0
sip 150 0 'ront and side le" s!in" x 10 each le"
.o" 100 0 bicycles x $0
Sip 100 0
superman
x $0
1o" 100 0 up and bac x 15 each le"
.o" 200
sip 100 0 iron cross x 10 each le"
.o" 50 0 scorpion x 10 each le"
sip100 0 inch!orm x 10
.o" 50 0 pushups x 10
Workout
12 x 100 ! "0$
+ore A circuit 4jog 30m between exercises5
ide L raise x '
traight Leg x 10 el
+obra x 2#
+runch x 2#
%igh :ountain +limber x 20
7oe touch x 2#
&ire h6drant x 1#
;ussian 7wist x 20
uperman w/twist x 20
,b4#> # x # x 3
%urdle :obilit6> 2x1 hurdles
%urdle :arch
Walk ?3er
Lateral kip
pider
"h#rs!ay
400m jog/skip
2 x 30m loose skip w/arm swing
2x30 loose skip w/arm circles
2x30m side skip
1x30m back skip
Lunge to hamstring x 20
Lunge w/twist x20
www-+omplete.rogram/esign0orprinters-com 20
Iron cross x 20
corpion x 20
3 x 30m accel ! "#$
2 x 30m %igh knee carioca
&ront leg swing x20
ide leg swing x20
2 x 30m backward run
2 x 1#m , :arch no arms
2 x 1#m , :arch
2 x 1#m , kip no arms
2 x 1#m , kip
4 x 30m accel '0()0$
Workout
2(4 x 430/30/305 1('*
.l6os 4med ball throw5
2x# each 43*/4*5
8uat 7hrow
?3erhead back
9etween legs 0ront
trength 7raining 4h6pertrophe5> )0= exercises/2* sets
,1> /eadli0t 3x10
,2>/9 Incline 3 x 10
,3> ?ne arm row 3 x 10

91> L/L 3 x 10
92> ingle Leg Lunge 3 x 10

+1> 9ic6cles 2 x 30
%& .:
S*& :eet
Mesocycle 2 (SPP)
Microcycle +
55-200
www-+omplete.rogram/esign0orprinters-com 21
Mon!ay
400m jog/skip
2 x 30m loose skip w/arm swing
2x30 loose skip w/arm circles
2x30m side skip
1x30m back skip
Lunge to hamstring x 20
Inchworm x10
piderman x 20
3 x 30m accel ! "#$
2 x 30m carioca
&ront leg swing x20
ide leg swing x20
2 x 30m backward run
2 x 1#m , :arch
2 x 1#m , kip
2 x 1#m , ;un
4 x 30m accel '0()0$
Workout
3(4 x 420/30/405 blocks
&ull reco3er6
.l6os 4bounding or repeat pre3ious med ball5
#x tanding triple jump 43*5
2 x LLL< 2x ;;; 43*5
trength 7raining 4:ax- tr-5
,1> %ang +lean 4 x 1
91> 8uat #x#
92> +hinup #x#
93> L/L 4 x '
+1> 9ench #x#
+2> ingle leg lunge #x# el
"#es!ay&
.o" )00m

Sip )00m
Static Stretch 5010 minutes
.o" 100 0 lun"e to hamstrin" x 10 total
www-+omplete.rogram/esign0orprinters-com 22
sip 50 0 'ire hydrant x 15 each le"
.o" 100 0 mountain climbers x $0
sip 50 0 trail le" x 15 each le"
.o" 100 0 crunches x $0
sip 150 0 'ront and side le" s!in" x 10 each le"
.o" 100 0 bicycles x $0
Sip 100 0
superman
x $0
1o" 100 0 up and bac x 15 each le"
.o" 200
sip 100 0 iron cross x 10 each le"
.o" 50 0 scorpion x 10 each le"
sip100 0 inch!orm x 10
.o" 50 0 pushups x 10
Workout
10 x 1#0 ! "#$ w/ )0= reco3er6
+ore A circuit 4jog 30m between exercises5
ide L raise x '
traight Leg x 10 el
+obra x 2#
+runch x 2#
%igh :ountain +limber x 20
7oe touch x 2#
&ire h6drant x 1#
;ussian 7wist x 20
uperman w/twist x 20
,b4#> # x # x 3
%urdle :obilit6> 2x1 hurdles
%urdle :arch
Walk ?3er
Lateral kip
pider
We!nes!ay
400m jog/skip
2 x 30m loose skip w/arm swing
2x30 loose skip w/arm circles
2x30m side skip
1x30m back skip
Lunge to hamstring x 20
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Inchworm x10
piderman x 20
3 x 30m accel ! "#$
2 x 30m carioca
&ront leg swing x20
ide leg swing x20
2 x 30m backward run
2 x 1#m , :arch
2 x 1#m , kip
2 x 1#m , ;un
4 x 30m accel '0()0$
Workout
4 2 1 x 0l6 30 420m accel5
#(1* reco3er6
.l6os 4bounding or repeat pre3ious med ball5
#x tanding triple jump 43*5
2 x LLL< 2x ;;; 43*5
trength 7raining
,1> /9 natch 4 x 1
91> /eadli0t 4x1
92> @pright row 4x'
93> tep up 4 x 'el
+1> Incline 4x1
+2> ingle leg lunge 4x1 el
"h#rs!ay
.o" )00m

Sip )00m
Static Stretch 5010 minutes
.o" 100 0 lun"e to hamstrin" x 10 total
sip 50 0 'ire hydrant x 15 each le"
.o" 100 0 mountain climbers x $0
sip 50 0 trail le" x 15 each le"
.o" 100 0 crunches x $0
sip 150 0 'ront and side le" s!in" x 10 each le"
.o" 100 0 bicycles x $0
www-+omplete.rogram/esign0orprinters-com 24
Sip 100 0
superman
x $0
1o" 100 0 up and bac x 15 each le"
.o" 200
sip 100 0 iron cross x 10 each le"
.o" 50 0 scorpion x 10 each le"
sip100 0 inch!orm x 10
.o" 50 0 pushups x 10
Workout
# 2 ' x 200 ! "#$ w/2* rest
+ore>
,b4#s> # x # x #
&> .:
,> +?:.
Mesocycle ' (PC)
Microcycle ,
55-200
Mon!ay
400m jog/skip
2 x 30m loose skip w/arm swing
2x30 loose skip w/arm circles
2x30m side skip
1x30m back skip
Lunge to hamstring x 20
Inchworm x10
piderman x 20
3 x 30m accel ! "#$
2 x 30m carioca
&ront leg swing x20
ide leg swing x20
2 x 30m backward run
2 x 1#m , kip
2 x 1#m , ;un
2 x 30m 4el5 &ast Leg
3 x 30m accel '0()0$
Workout
1 x #0m 4blocks5
www-+omplete.rogram/esign0orprinters-com 2#
3* reco3er6
.l6os 40or distance5
3x tanding triple jump 43*5
3 x LLL< 3x ;;; 43*5
trength 7raining 4:ax- tr-5
,1> %ang +lean 4 x 1
91> 8uat #x#
92> +hinup #x#
93> L/L 4 x '
+1> 9ench #x#
+2> ingle leg lunge #x# el
"#es!ay
.o" 200m

Sip )00m
Static Stretch 5010 minutes
.o" 100 0 lun"e to hamstrin" x 10 total
sip 100 0 'ire hydrant x 15 each le"
.o" 100 0 mountain climbers x $0
sip 100 0 trail le" x 15 each le"
.o" 100 0 crunches x $0
sip 100 0 'ront and side le" s!in" x 10 each le"
.o" 100 0 bicycles x $0
Sip 100 0
superman
x $0
superman x
25
1o" 100 0 up and bac x 15 each le"
.o" 200
sip 100 0 iron cross x 10 each le"
.o" 100 0 scorpion x 10 each le"
sip100 0 inch!orm x 10
.o" 100 0 pushups x 10
2 x 1#m , kip
2 x 1#m , ;un
2 x 30m 4el5 &ast Leg
2 x 30m ,lternating &ast Leg
3 x 30m accel '0()0$
# x 100m accelerations to "# 2 '0$
www-+omplete.rogram/esign0orprinters-com 21
+ore>
wedish ,bs 4&<L<;5
3 x #0= holds
%ip/Alute> 3 x 1#
7rail leg< traight leg< ide Leg ;aise
trength 7raining
,1> /9 natch 4 x 1
91> /eadli0t 4x1
92> @pright row 4x'
93> tep up 4 x 'el
+1> Incline 4x1
+2> ingle leg lunge 4x1 el
We!nes!ay
.o" )00m

Sip )00m
Static Stretch 5010 minutes
.o" 100 0 lun"e to hamstrin" x 10 total
sip 50 0 'ire hydrant x 15 each le"
.o" 100 0 mountain climbers x $0
sip 50 0 trail le" x 15 each le"
.o" 100 0 crunches x $0
sip 50 0 'ront and side le" s!in" x 10 each le"
.o" 100 0 bicycles x $0
Sip 100 0
superman
x $0
1o" 100 0 up and bac x 15 each le"
.o" 200
sip 100 0 iron cross x 10 each le"
.o" 50 0 scorpion x 10 each le"
sip100 0 inch!orm x 10
.o" 50 0 pushups x 10
Workout
10 x 100 ! "0$ 4#0=5
+ore>
,b4#> # x # x "
www-+omplete.rogram/esign0orprinters-com 2"
%ando00s
"h#rs!ay
400m jog/skip
2 x 30m loose skip w/arm swing
2x30 loose skip w/arm circles
2x30m side skip
1x30m back skip
Lunge to hamstring x 20
Inchworm x10
piderman x 20
3 x 30m accel ! "#$
2 x 30m carioca
&ront leg swing x20
ide leg swing x20
2 x 30m backward run
2 x 1#m , :arch
2 x 1#m , kip
2 x 1#m , ;un
4 x 30m accel '0()0$
Workout
3 (4 x 430/30/305 B burpee x10
10* rest sets
trength 7raining 4:ax- tr-5
,1> %ang +lean 4 x 1
91> 8uat #x#
92> +hinup #x#
93> L/L 4 x '
+1> 9ench #x#
+2> ingle leg lunge #x# el
&> .:
,> :EEt
Mesocycle ' (PC)
Microcycle -
55-200
www-+omplete.rogram/esign0orprinters-com 2'
Mon!ay

.o" 200m

Sip )00m
Static Stretch 5010 minutes
.o" 100 0 lun"e to hamstrin" x 10 total
sip 100 0 'ire hydrant x 15 each le"
.o" 100 0 mountain climbers x $0
sip 100 0 trail le" x 15 each le"
.o" 100 0 crunches x $0
sip 100 0 'ront and side le" s!in" x 10 each le"
.o" 100 0 bicycles x $0
Sip 100 0
superman
x $0
superman x
25
1o" 100 0 up and bac x 15 each le"
.o" 200
sip 100 0 iron cross x 10 each le"
.o" 100 0 scorpion x 10 each le"
sip100 0 inch!orm x 10
.o" 100 0 pushups x 10
2 x 1#m , kip
2 x 1#m , ;un
2 x 30m 4el5 &ast Leg
2 x 30m ,lternating &ast Leg
3 x 30m accel '0()0$
+ore A circuit 4rest 4#= between exercises5
ide L raise x '
traight Leg x 10 el
+obra x 2#
+runch x 2#
%igh :ountain +limber x 20
7oe touch x 2#
&ire h6drant x 1#
;ussian 7wist x 20
uperman w/twist x 20
trength 7raining
,1> /9 natch 4 x 1
91> /eadli0t 4x1
92> @pright row 4x'
93> tep up 4 x 'el
www-+omplete.rogram/esign0orprinters-com 2)
+1> Incline 4x1
+2> ingle leg lunge 4x1 el
"#es!ay
400m jog/skip
2 x 30m loose skip w/arm swing
2x30 loose skip w/arm circles
2x30m side skip
1x30m back skip
Lunge to hamstring x 20
Inchworm x10
piderman x 20
3 x 30m accel ! "#$
2 x 30m carioca
&ront leg swing x20
ide leg swing x20
2 x 30m backward run
2 x 1#m , :arch
2 x 1#m , kip
2 x 1#m , ;un
4 x 30m accel '0()0$
Workout
4 2 1 x 0l6 30 420m5
Lite blocks
.l6os 40or distance5
3x tanding triple jump 43*5
3 x LLL< 3x ;;; 43*5
We!nes!ay
Aame /a6 4tag 3ariations< basketball< etc-5
"h#rs!ay
400m jog/skip
2 x 30m loose skip w/arm swing
2x30 loose skip w/arm circles
www-+omplete.rogram/esign0orprinters-com 30
2x30m side skip
1x30m back skip
Lunge to hamstring x 20
Inchworm x10
piderman x 20
3 x 30m accel ! "#$
2 x 30m carioca
&ront leg swing x20
ide leg swing x20
1 x 30m backward run
2 x 1#m , kip
2 x 30m 4el5 ,lternate &ast Leg
2 x 1#m , ;un
4 x 1#m , ;un to 30m sprint
Workout
3 2 4 x 430/40/#05 blocks
&ull reco3er6
.l6os
4 x 30m ,lternate Leg 9oung
3(#*
trength 7raining 4:ax- tr-5
,1> %ang +lean 4 x 1
91> 8uat #x#
92> +hinup #x#
93> L/L 4 x '
+1> 9ench #x#
%ri!ay
400m jog/skip
2 x 30m loose skip w/arm swing
2x30 loose skip w/arm circles
2x30m side skip
1x30m back skip
Lunge to hamstring x 20
Lunge w/twist x20
Iron cross x 20
corpion x 20
3 x 30m accel ! "#$
www-+omplete.rogram/esign0orprinters-com 31
2 x 30m %igh knee carioca
&ront leg swing x20
ide leg swing x20
2 x 30m backward run
4 x 30m accel '0()0$
Workout
1(' x 1#0 ! "#$ 2* rest
10* group static stretch
Sat#r!ay
?ptional blocks practice and touch ups
@>
Mesocycle ' (PC)
Microcycle .
55-200
Mon!ay
400m jog/skip
2 x 30m loose skip w/arm swing
2x30 loose skip w/arm circles
2x30m side skip
1x30m back skip
Lunge to hamstring x 20
Inchworm x10
piderman x 20
3 x 30m accel ! "#$
200m kip
2 x 30m carioca
&ront leg swing x20
ide leg swing x20
1 x 30m backward run
2 x 1#m , kip
2 x 30m 4el5 ,lternate &ast Leg
2 x 1#m , ;un
4 x 1#m , ;un to 30m sprint
Workout
www-+omplete.rogram/esign0orprinters-com 32
4 2 1 x 10m blocks
1("* rest
.l6os
4 x 30m ,lternate Leg 9ound
4(#*
trength 7raining
,1> /9 natch 4 x #
91> /eadli0t #x4
92> @pright row 4x1
93> Explosi3e tep up 4 x 1el
+1> Incline 4x4
+2> ingle leg lunge #x4 el
"#es!ay
.o" )00m

Sip )00m
Static Stretch 5010 minutes
.o" 100 0 lun"e to hamstrin" x 10 total
sip 50 0 'ire hydrant x 15 each le"
.o" 100 0 mountain climbers x $0
sip 50 0 trail le" x 15 each le"
.o" 100 0 crunches x $0
sip 50 0 'ront and side le" s!in" x 10 each le"
.o" 100 0 bicycles x $0
Sip 100 0
superman
x $0
1o" 100 0 up and bac x 15 each le"
.o" 200
sip 100 0 iron cross x 10 each le"
.o" 50 0 scorpion x 10 each le"
sip100 0 inch!orm x 10
.o" 50 0 pushups x 10
# x 100m ! "#$ 10= rest
4 x 200 ! "#$ 2* rest
+ore> ,b4#s # x # x "
We!nes!ay&
400m jog/skip
www-+omplete.rogram/esign0orprinters-com 33
2 x 30m loose skip w/arm swing
2x30 loose skip w/arm circles
2x30m side skip
1x30m back skip
Lunge to hamstring x 20
Inchworm x10
piderman x 20
3 x 30m accel ! "#$
200m kip
2 x 30m carioca
&ront leg swing x20
ide leg swing x20
1 x 30m backward run
2 x 1#m , kip
2 x 30m 4el5 ,lternate &ast Leg
2 x 1#m , ;un
4 x 1#m , ;un to 30m sprint
Workout
3( 4 x race distance 0rom blocks
200> 3 x 120m
&ull reco3er6
.l6os
4 x 30m ,lternate Leg 9ound w/10m run in
3(#* rest
trength 7raining
,1> %ang +lean 4 x 1
91> 8uat 1x3
92> .ullup #x#
93> L/L 3 x '
+1> 9ench #x4
"h#rs!ay
Indi3idual :eet Warm up
Lite blocks< hando00s
&> .:
,> :EE7
www-+omplete.rogram/esign0orprinters-com 34
:esoc6cle 4 4:+5
:icroc6cle 10
Mon!ay
.o" 200m

Sip )00m
Static Stretch 5010 minutes
.o" 100 0 lun"e to hamstrin" x 10 total
sip 100 0 'ire hydrant x 15 each le"
.o" 100 0 mountain climbers x $0
sip 100 0 trail le" x 15 each le"
.o" 100 0 crunches x $0
sip 100 0 'ront and side le" s!in" x 10 each le"
.o" 100 0 bicycles x $0
Sip 100 0
superman
x $0
superman x
25
1o" 100 0 up and bac x 15 each le"
.o" 200
sip 100 0 iron cross x 10 each le"
.o" 100 0 scorpion x 10 each le"
sip100 0 inch!orm x 10
.o" 100 0 pushups x 10
2 x 1#m , kip
2 x 1#m , ;un
2 x 30m 4el5 &ast Leg
2 x 30m ,lternating &ast Leg
3 x 30m accel '0()0$
Workout
.ractice decision athlete based
"#es!ay
400m jog/skip
2 x 30m loose skip w/arm swing
2x30 loose skip w/arm circles
2x30m side skip
1x30m back skip
Lunge to hamstring x 20
Inchworm x10
piderman x 20
3 x 30m accel ! "#$
200m kip
www-+omplete.rogram/esign0orprinters-com 3#
2 x 30m carioca
&ront leg swing x20
ide leg swing x20
1 x 30m backward run
2 x 1#m , kip
2 x 30m 4el5 ,lternate &ast Leg
2 x 1#m , ;un
4 x 1#m , ;un to 30m sprint
Workout
tarts to 30(40m w/multiple ,thletes
200m on turn
0ull cadence
trength 7raining 4.ower5 43* sets5
,1> %ang clean or /9 natch 4 x 1
91> /eadli0t 4 x 1
92> 9ench 4 x #
+1> Explosi3e tep @p 4 x # el
We!nes!ay
Warm up on their own
trides at their discretion
10* tatic stretch
"h#rs!ay
400m jog/skip
2 x 30m loose skip w/arm swing
2x30 loose skip w/arm circles
2x30m side skip
1x30m back skip
Lunge to hamstring x 20
Inchworm x10
piderman x 20
3 x 30m accel ! "#$
200m kip
2 x 30m carioca
&ront leg swing x20
ide leg swing x20
1 x 30m backward run
www-+omplete.rogram/esign0orprinters-com 31
2 x 1#m , kip
2 x 30m 4el5 ,lternate &ast Leg
2 x 1#m , ;un
4 x 1#m , ;un to 30m sprint
Workout
;ace modeling
##> 3(# x ##m with 10* rest
100m> 10m< '0< 100m working transitions
200m> '0m< 120m< 1#0m working transitions
trength 7raining 4.ower5 43* sets5
,1> %ang clean or /9 natch 4 x 1
91> ingle Leg 8uat 4 x # el
92> +hin @p 4 x #
+1> 9ox Fump 4 x #
&> pre meet
a> :eet 2 League +hamps
Mesocycle ( (MC)
Microcycle 11
55-200
Mon!ay
*thletes /arm #p an! choose /orko#ts after !isc#ssion /ith coach
,cceleration/G:ax
%ando00s
,thlete*s choice
trength 7raining 4.ower5 43* sets5
,1> %ang clean or /9 natch 4 x 1
91> /eadli0t 4 x 1
92> 9ench 4 x #
www-+omplete.rogram/esign0orprinters-com 3"
+1> Explosi3e tep @p 4 x # el
"#es!ay
Fog< stretch< go home
We!nes!ay
.o" 200m

Sip )00m
Static Stretch 5010 minutes
.o" 100 0 lun"e to hamstrin" x 10 total
sip 100 0 'ire hydrant x 15 each le"
.o" 100 0 mountain climbers x $0
sip 100 0 trail le" x 15 each le"
.o" 100 0 crunches x $0
sip 100 0 'ront and side le" s!in" x 10 each le"
.o" 100 0 bicycles x $0
Sip 100 0
superman
x $0
superman x
25
1o" 100 0 up and bac x 15 each le"
.o" 200
sip 100 0 iron cross x 10 each le"
.o" 100 0 scorpion x 10 each le"
sip100 0 inch!orm x 10
.o" 100 0 pushups x 10
2 x 1#m , kip
2 x 1#m , ;un
2 x 30m 4el5 &ast Leg
2 x 30m ,lternating &ast Leg
3 x 30m accel '0()0$
trides
Ao home
"h#rs!ay
,thletes choice
peed endurance
4athletes lo3e race modeling5
&> pre meet
,> :eet
@>
www-+omplete.rogram/esign0orprinters-com 3'
Mesocycle ( (MC)
Microcycle 12
55-200
Mon!ay
*thletes /arm #p an! choose /orko#ts after !isc#ssion /ith coach
,cceleration/G:ax
%ando00s
,thlete*s choice
trength 7raining 4.ower5 43* sets5
,1> %ang clean or /9 natch 4 x 1
91> /eadli0t 4 x 1
92> 9ench 4 x #
+1> Explosi3e tep @p 4 x # el
"#es!ay
Fog< stretch< go home
We!nes!ay
.o" 200m

Sip )00m
Static Stretch 5010 minutes
.o" 100 0 lun"e to hamstrin" x 10 total
sip 100 0 'ire hydrant x 15 each le"
.o" 100 0 mountain climbers x $0
sip 100 0 trail le" x 15 each le"
.o" 100 0 crunches x $0
sip 100 0 'ront and side le" s!in" x 10 each le"
.o" 100 0 bicycles x $0
Sip 100 0
superman
x $0
superman x
25
1o" 100 0 up and bac x 15 each le"
.o" 200
sip 100 0 iron cross x 10 each le"
.o" 100 0 scorpion x 10 each le"
sip100 0 inch!orm x 10
www-+omplete.rogram/esign0orprinters-com 3)
.o" 100 0 pushups x 10
2 x 1#m , kip
2 x 1#m , ;un
2 x 30m 4el5 &ast Leg
2 x 30m ,lternating &ast Leg
3 x 30m accel '0()0$
trides
Ao home
"h#rs!ay
Workout
,thletes choice
peed endurance
4athletes lo3e race modeling5
&> pre meet
,> :eet
www-+omplete.rogram/esign0orprinters-com 40