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4 Week Sprinters Training

The document outlines a weekly training schedule that focuses on flexibility, core stability, and complex training exercises for each day of the week. The schedule also includes medicine ball exercises, speed and endurance training sessions, and evaluation tests to assess progress. The intensity and duration of each exercise is specified to provide a comprehensive weekly routine.

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Martin Joseph
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© Attribution Non-Commercial (BY-NC)
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368 views2 pages

4 Week Sprinters Training

The document outlines a weekly training schedule that focuses on flexibility, core stability, and complex training exercises for each day of the week. The schedule also includes medicine ball exercises, speed and endurance training sessions, and evaluation tests to assess progress. The intensity and duration of each exercise is specified to provide a comprehensive weekly routine.

Uploaded by

Martin Joseph
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOC, PDF, TXT or read online on Scribd
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Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Flexibility Core stability Flexibility Core stability Flexibility Core stability Flexibility Core stability Flexibility Core stability Flexibility & Core stability Flexibility Core stability

Complex Training Medicine Ball Specific endurance 2 x 3 x (50+50+50) (100%,80%,100%) [3' & 8'] Anaerobic quality 2 x 3 x 60 (90%) [3' & 8'] Complex Training Speed 3 x 3 x 40 (100%) [3' & 8']

Medicine Ball

Block work 3 x 3 x 30 (100%) [5' & 10']

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Flexibility Core stability Flexibility Core stability Flexibility Core stability Flexibility Core stability Flexibility Core stability Flexibility & Core stability Flexibility Core stability

Complex Training Medicine Ball Specific endurance 2 x 3 x (50+40+50) (100%,80%,100%) [3' & 8'] Anaerobic quality 2 x 3 x 70 (90%) [3' & 8'] Complex Training Speed 3 x 3 x 50 (100%) [3' & 8']

Medicine Ball

Block work 3 x 3 x 30 (100%) [5' & 10']

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Flexibility Core stability Flexibility Core stability Flexibility Core stability Flexibility Core stability Flexibility Core stability Flexibility & Core stability Flexibility Core stability

Complex Training Medicine Ball Specific endurance 2 x 3 x (50+30+50) (100%,80%,100%) [3' & 8'] Anaerobic quality 2 x 3 x 80 (90%) [3' & 8'] Complex Training Speed 3 x 3 x 60 (100%) [3' & 8']

Medicine Ball

Block work 3 x 3 x 30 (100%) [5' & 10']

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Flexibility Core stability Flexibility Core stability Flexibility Core stability Flexibility Core stability Flexibility Core stability Flexibility & Core stability Flexibility Core stability

Complex Training Evaluation 60m test & 10 stride test

Evaluation 150m test Complex Training Block work 3 x 3 x 30 (100%) [5' & 10']

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