STRENGTH & CONDITIONING TRAINING FOR SPRINTER
Absolutely! Below is a detailed week-by-week strength and conditioning schedule for young
athletes in the General Preparation Phase. The program focuses on building strength, power,
mobility, and sprint mechanics while ensuring the young athlete's development is gradual and well-
balanced.
General Preparation Phase for Young Athletes (12 weeks)
Weeks 1–4: Movement & Conditioning Phase
Goal: Build a solid foundation with bodyweight exercises, basic strength, and focus on movement
patterns and mobility. Introduce lighter strength training to develop muscle control and stability.
Day Workout Focus Exercise Sets & Reps Notes
Bodyweight Squats, Focus on controlled
Strength (Full
Monday Lunges, Glute Bridges, 2–3 sets of 8–12 reps movement, proper
Body)
Push-ups form.
Focus on sprinting
Sprint High Knees, Butt Kicks,
3–4 sets of 20–30 posture, arm
Tuesday Mechanics & A-Skips, Strides,
meters each drill mechanics, and knee
Mobility Dynamic Stretches
drive.
Planks, Side Planks, 3 sets of 30 seconds
Engage the entire core,
Wednesday Core & Stability Bird Dogs, Russian for planks, 12 reps for
focusing on stability.
Twists other core exercises
Bodyweight Squats,
Strength (Lower 2–3 sets of 8–10 reps Focus on body control
Thursday Walking Lunges, Glute
Body) each exercise and proper technique.
Bridges, Step-ups
Box Jumps (low Focus on light
Plyometrics & 2–3 sets of 5–6 reps
Friday height), Broad Jumps, plyometric movements
Conditioning each drill
Skipping, Sprints and sprint technique.
Active
Light Jog, Yoga, Foam 20–30 minutes of light Focus on flexibility,
Saturday Recovery /
Rolling, Static Stretches activity and stretching recovery, and mobility.
Mobility
Sunday Rest Rest Day - Rest and recovery.
Weeks 5–8: Strength Development Phase
Goal: Focus on building strength with compound movements while maintaining proper technique.
Continue sprint mechanics drills and add more strength-focused exercises.
Day Workout Focus Exercise Sets & Reps Notes
Monday Strength (Lower Squats, Lunges, Glute 3 sets of 6–8 reps Focus on controlled
Body) Bridges, Step-ups each exercise movement and
Day Workout Focus Exercise Sets & Reps Notes
maintaining form.
Sprint Strides, A-Skips, High Focus on sprint posture,
4 sets of 20 meters
Tuesday Mechanics & Knees, Butt Kicks, knee drive, and proper
per drill
Mobility Dynamic Stretching arm movement.
Push-ups, Pull-ups, Focus on strength and
Strength (Upper 3 sets of 6–8 reps
Wednesday Dumbbell Press, Rows, stability in the upper
Body) each exercise
Planks body.
Deadlifts (light), Light deadlifts, focus on
Strength (Lower 3 sets of 6–8 reps
Thursday Lunges, Romanian form, and posterior chain
Body) each exercise
Deadlifts strength.
Box Jumps, Broad 2–3 sets of 5 reps
Plyometrics & Focus on explosive power,
Friday Jumps, Skipping, for each plyometric
Power quick movements.
Resistance Sprints drill
20–30 minutes of
Active Recovery Light Jog, Yoga, Foam Focus on mobility and
Saturday light activity and
/ Mobility Rolling, Static Stretches preventing tight muscles.
stretching
Sunday Rest Rest Day - Rest and recovery.
Weeks 9–12: Power & Speed Development Phase
Goal: Transition into explosive movements, introduce light Olympic lifts (focus on technique), and
enhance sprinting power and speed mechanics.
Day Workout Focus Exercise Sets & Reps Notes
Squats (light to Focus on explosive
moderate), Box 3 sets of 5 reps movement. Introduce
Monday Power (Full Body)
Jumps, Dumbbell each exercise Olympic lifts with light
Snatches weight.
Sprints (30m),
3–4 sets of 20– Focus on max speed and
Sprint Training & Strides, A-Skips,
Tuesday 30m sprints, 4–5 sprint form. Incorporate
Speed Mechanics Bounding, High
strides bounding for power.
Knees
Planks, Side Planks, 3 sets of 30
Continue focusing on core
Wednesday Core & Stability Russian Twists, seconds for
stability and strength.
Medicine Ball Slams planks, 15 reps
Push-ups, Dumbbell Focus on upper body
Strength (Upper
Thursday Bench Press, Pull- 3 sets of 6–8 reps strength with an emphasis
Body)
ups, Rows on functional movements.
Day Workout Focus Exercise Sets & Reps Notes
Box Jumps, Broad
2–3 sets of 5 reps Focus on explosive
Plyometrics & Jumps, Skipping,
Friday each plyometric movements and speed
Explosiveness Sprints with
drill development.
Resistance
Light Jog, Yoga, Foam 20–30 minutes of Focus on flexibility,
Active Recovery /
Saturday Rolling, Static light activity and recovery, and preventing
Mobility
Stretches stretching injury.
Sunday Rest Rest Day - Rest and recovery.
Weekly Progression and Adjustments:
Weeks 1–4 (Movement & Conditioning): Emphasize movement quality over intensity.
Gradually introduce strength exercises with bodyweight first, then light resistance.
Weeks 5–8 (Strength Development): Begin to introduce external weights and higher
intensity exercises (e.g., squats, lunges, deadlifts). Emphasize strength and control.
Weeks 9–12 (Power & Speed Development): Shift to more explosive training, incorporating
plyometrics and introducing Olympic lifts with light weights. Sprint mechanics should
become more focused on maximal speed and power.
Additional Considerations:
Monitoring Recovery: Ensure that young athletes have adequate recovery, especially after
intense days (e.g., strength days and sprint training). If soreness or fatigue becomes an issue,
reduce volume or intensity.
Progressive Overload: As the athlete adapts to training, you can gradually increase the
intensity of the exercises by adding more sets, increasing weight (for strength), or improving
the quality of explosive movements (for power).
Rest and Recovery: Encourage proper sleep, hydration, and nutrition. Incorporate active
recovery techniques like foam rolling and light dynamic stretches on recovery days.
Conclusion:
This 12-week schedule is designed to gradually build strength, power, and sprinting ability for young
athletes while prioritizing proper movement, technique, and overall development. It ensures a
balance between strength training, sprint mechanics, and recovery, setting the foundation for
future performance in sprinting.
